Creatine is one of the most well-studied exercise and sports supplements. Despite a lot of evidence supporting its benefits and safety, there is often confusion about the use of creatine. Here are the most common myths, misconceptions and FAQs about creatine.
When should you take creatine?
Creatine seems to have the greatest benefit when it is taken shortly before or after exercise as before or after training. Taking creatine before exercise may have a greater impact on performance, while evidence suggests that taking it after exercise is more beneficial for muscle growth and recovery. More research on timing of creatine supplementation is being cheated.
How many grams of creatine per day should you take?
A typical dose of creatine for most adults is 3 to 5 grams per day. If you’ve been taking creatine, there’s no reason to take more than that. If you are new to creatine, you can start with this amount or go through a loading phase.
Creatine loading involves taking 20 to 25 grams of creatine per day for 5 to 7 days. The loading dose is divided into 4 or 5 portions per day. After loading, you will transition to a maintenance dose of 3 to 5 grams per day.
Registered Dietitian specializing in sports nutrition can help you calculate exactly how much creatine you should take based on your body weight and goals.
How long does it take for creatine to work?
Creatine works relatively quickly, but the exact time depends on how many grams of creatine per day you take. Starting with a maintenance dose will take 3 to 4 weeks to maximize creatine stores in muscle tissue and see a difference in performance.
A loading phase will speed this up by up to a week, but may increase the chance of side effects such as bloating and upset stomach. Experts say that creatine loading is not necessary since smaller daily doses provide the same results within about a month.
Can you dry a scoop of creatine?
There is no evidence to support the effectiveness or safety of dry creatine or any other supplement. Dry scooping refers to swallowing a powdered supplement dry instead of mixing it with a liquid.
Creatine dry brushing has become trendy thanks to social media, with some users claiming that dry brushing makes creatine more effective. In addition to being difficult and uncomfortable, ingesting dry powder comes with safety concerns such as choking, inhalation, lung and airway irritation, and digestive upset.
Creatine supplements should be used as directed, which usually involves dissolving a powder in water before consumption. Creatine should also be taken with plenty of water to minimize digestive upset and water retention. Taking creatine with liquid is proven tried and true for improving performance, increasing strength and building muscle. If you don’t want to mix it in water, you can add it to a smoothie or any other liquid.
What does creatine do to women?
Female hormones affect creatine production and use throughout life. Some of the benefits associated with downloading creatine for women include:
Improved strength and athletic performance during reproductive years
Address age-related muscle loss after menopause
Support bone mass, especially in older women
Improved mood and knowledge
Is creatine safe for teenagers?
The FDA has classified creatine as generally recognized as safe (GRAS), which technically applies to adolescents and adults. Although creatine has been shown to be safe and effective for most adults, fewer studies have examined the benefits, limitations, and safety of creatine use in adolescents.
The studies that exist show that creatine is beneficial for improving athletic performance in adolescent swimmers and soccer players. The adolescents in these studies tolerated creatine without adverse side effects. However, more extensive research is needed to determine whether creatine is safe for growing teenagers.
The bottom line; Creatine is probably safe for most healthy teenagers. However, teens and their parents should talk to a doctor before trying any supplement to evaluate the risks and benefits. It is also important to choose supplements that have been third-party tested to ensure the safety and purity of the ingredients.
Does creatine cause hair loss?
Taking creatine does not cause hair loss. This is a myth that stems from a single, very small study that linked creatine use to increased levels of a type of testosterone that can cause hair loss in men. The study in question did not directly observe hair loss as a result of taking creatine.
Creatine supplements are extremely well studied. No other studies have found that creatine affects testosterone levels or causes hair loss.
If you have any questions about creatine for your personal use, don’t hesitate to reach out get on our waiting list for personalized nutritional guidance.
