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Jack of blades

Should I bother with creatine

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What's your guys opinion on creatine should I bother taking it? I'v used creatine on and off for ages. I mostly don't use creatine as Iv never really noticed any effect on it. Any tips on how to make creatine work if there is any like taking it with fruit juice supposedly makes it work for non responders but I don't know 

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This is a copy and paste of a recent post I made on creatine elsewhere recently.

Here's a really good review of studies on creatine - https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z

It's not going to give steroid like gains, but it consistently shows small but meaningful benefit to training performance and adaptations (strength gains and muscular growth), especially with long term consistent use. It's most effective in individuals with a low protein intake from foods, and also in older individuals. There is slight evidence that it promotes greater gains in the upper body than lower. If you eat a lot of red meat however, then you might not need any.

If you get bloating or stomach issues, dissolving it properly is key to avoiding those kinds of problem. Creatine is what's called an osmotic driver, meaning that if not fully dissolved by the time it reaches the long intestine it will drive/pull water to it to achieve a solution that can be absorbed then transported into the bloodstream. It's when creatine is not fully dissolved and this happens that issues like mild stomach cramps, headaches, and even the squits can occur. To avoid this you ideally need to take 100ml of fluids (at room temp - more fluids if cold water) with each 1g of creatine mono you are supplementing with, and ideally would dissolve it by stirring until no residue is visible. You'll still get the benefits if you don't dissolve it, but doing so risks the above symptoms especially if you are not well hydrated.

For timing, there's tiny evidence that taking it post workout provides a greater benefit (http://suppversity.blogspot.com/2013/08/creatine-before-or-after-workout.html). The useful thing about this study is it was on experienced bodybuilders. I don't have the link to it, but there's another study looking at how to take creatine showing the best of all muscular uptake occurring when taking it in a split dose - 1g five times per day showing almost perfect muscular uptake.

For loading, there's actually some evidence that doing so is counter productive in that you waste a lot, and don't need the often recommended 20g per day to boost creatine levels quickly anyway - 5-10g per day seems more than adequate (http://suppversity.blogspot.com/2016/04/creatine-17-20g-for-loading-is-bogus-5.html).

Finally, the issue of non-responders. This seems to be mostly due to high creatine intake already from diet (especially high red meat intakes). If you are eating a lot of animal protein then it's extremely likely that you are close to getting as much of a benefit from dietary creatine as you would from taking more supplementally.

As for the other types of creatine (not micronized mono), there's no evidence any of them provide improved uptake of creatine, which is above 99% from mono anyway, but rather there is some evidence that the things that creatine is bound to in other salts can actually increase the risk of the intestinal issues mentioned earlier

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I realise this will probably be a cause of amusement/derision but I actually don't use creatine due to the very small concern that it might increase hair loss, discussed well in the following link:

https://examine.com/nutrition/does-creatine-cause-hairloss/

(If the above link doesn't work, here is a cached version: https://webcache.googleusercontent.com/search?q=cache:J0qja338VRIJ:https://examine.com/nutrition/does-creatine-cause-hairloss/+&cd=11&hl=en&ct=clnk&gl=uk )

I did use creatine for a while well over 10 years ago but when I got back into training with my hair already thinning rather more than I'd like I decided the likely real but small benefits of creatine supplementation were not worth it for me.

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36 minutes ago, Ultrasonic said:

I realise this will probably be a cause of amusement/derision but I actually don't use creatine due to the very small concern that it might increase hair loss, discussed well in the following link:

https://examine.com/nutrition/does-creatine-cause-hairloss/

(If the above link doesn't work, here is a cached version: https://webcache.googleusercontent.com/search?q=cache:J0qja338VRIJ:https://examine.com/nutrition/does-creatine-cause-hairloss/+&cd=11&hl=en&ct=clnk&gl=uk )

I did use creatine for a while well over 10 years ago but when I got back into training with my hair already thinning rather more than I'd like I decided the likely real but small benefits of creatine supplementation were not worth it for me.

Probably very unrelated because of my gear use but my hair is thicker now since I discontinued creatine on cut but I've also upped my nizoral use. Who knows! 

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On 26/05/2018 at 7:56 AM, AestheticManlet said:

Probably very unrelated because of my gear use but my hair is thicker now since I discontinued creatine on cut but I've also upped my nizoral use. Who knows! 

Really? My hair line is already receded a bit and I'm only 30 not taking it if that's the case but then again it's been that way since I was 18 and my hair hasn't changed since then 

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On 26/05/2018 at 7:19 AM, Ultrasonic said:

I realise this will probably be a cause of amusement/derision but I actually don't use creatine due to the very small concern that it might increase hair loss, discussed well in the following link:

https://examine.com/nutrition/does-creatine-cause-hairloss/

(If the above link doesn't work, here is a cached version: https://webcache.googleusercontent.com/search?q=cache:J0qja338VRIJ:https://examine.com/nutrition/does-creatine-cause-hairloss/+&cd=11&hl=en&ct=clnk&gl=uk )

I did use creatine for a while well over 10 years ago but when I got back into training with my hair already thinning rather more than I'd like I decided the likely real but small benefits of creatine supplementation were not worth it for me.

Yeah I think I'll stay off it if that's the case

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25 minutes ago, Jack of blades said:

I take it the cheap ones just contain washing powder 

creatine is very cheap to produce. it is available from pharmaceutical companies for a couple of $ per kg. the link i gave is for the UK's biggest wholesaler. I have sold s**t loads of it out here in the far east without complaint!

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3 hours ago, unclezillion said:

creatine is very cheap to produce. it is available from pharmaceutical companies for a couple of $ per kg. the link i gave is for the UK's biggest wholesaler. I have sold s**t loads of it out here in the far east without complaint!

I forgot your an international wvnker 

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Taking creatine supplements has the following effects.

Creatine increases the amount of phosphocreatine (PC) in the muscles. Therefore, the body has a larger inventory of "emergency energy potential". And what follows: you can do longer exercises with high intensity (sprint, weightlifting, etc.) and increase muscle strength.
Taking creatine results in the accumulation of water in the cells. Specifically, creatine enhances the penetration of water through cell membranes (the thickness of muscle fibers then increases by about 15%). This means that de facto it increases lean body mass (however, this should not be confused with the increase in dry muscle mass). "Pumping" water into muscles results not only in a change in their appearance, but also has a beneficial effect on protein production and muscle mass growth.
Creatine removes excess hydrogen ions, so it reduces muscle acidity. Thanks to this, during training, the body later produces higher amounts of lactic acid in the muscles.
Put it a bit easier. Creatine supplementation contributes to: increasing muscle strength and endurance, it helps to accelerate the growth of muscle mass (among others because, together with the increase in strength, we can lift higher weights and stimulate muscles to grow stronger). In the end, creatine contributes to the retention (retention) of water in the body.

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