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You can usually fix creatine induced GI issues by increasing the amount of water you take the creatine with or switching to a higher-quality brand. Sadly, not all creatine supplements are created equally.
One of those supplements, creatine, has become a social media sensation even though it’s been around for ages and has been commonly used by athletes and bodybuilders for years. For years the media has portrayed creatine as a dangerous, poorly understood supplement and that long-term use may result in bad health outcomes. Unfortunately for the mass media, they arrived at their conclusions from a small sample size, namely the ever famous experiment of “n=1”. If you want to get another one to 2 grams of creatine from your diet, you have to eat a lot of protein,” notes Patton. “So, that’s why people take the supplemental form of creatine.” Is creatine bad for you? In the International Society of Sports Nutrition position stand on creatine the authors state, “The tremendous numbers of investigations conducted with positive results from CM supplementation lead us to conclude that it is the most effective nutritional supplement available today for increasing high-intensity exercise capacity and building lean mass”. 5Creatine is one of the most widely researched supplements. In fact, a google scholar search for the terms “creatine supplementation” yielded 6,740 scholarly articles and a PubMed search yielded 562 articles, indicating there is a plethora of data for us to draw conclusions from. From decades of research and hundreds of studies, there are several well-substantiated benefits to creatine monohydrate including: Op 't Eijnde, B. Ursø, E.A. Richter, P.L. Greenhaff, and P. Hespel. Effect of Oral Creatine Supplementation on Human Muscle GLUT4 Protein Content After Immobilization. Diabetes. January 2001 50:1 18-23; doi:10.2337/diabetes.50.1.18 Despite being one of the most scientifically studied sports supplement ingredients available, there’s still a huge array of misinformation that exists in gyms and on the internet. This guide will give you the creatine monohydrate facts and answer any questions you have.
Along with the 5g of creatine monohydrate this powder contains, you’re also getting 29g of protein, which is a mix of pea, brown rice, pumpkin and flaxseed protein, along with quinoa flour. This ensures you’re getting a complete protein source that contains all the essential amino acids in the right amounts. Yes, creatine is definitely safe for people with diabetes. Interestingly, creatine may help with glucose control in individuals with diabetes as one study showed that creatine supplementation increased GLUT4 translocation (a glucose transporter protein) in skeletal muscle in individuals with diabetes. 11
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There is no data to indicate that it is harmful for breastfeeding women. However, consult your obstetrician if you are currently nursing and considering taking creatine. What to do when creatine is upsetting your stomach? In one study in individuals with this disease, combining creatine with weight training improved strength and daily function to a greater extent than training alone ( 32). In both the short-term and long-term, creatine supplementation appears to enhance the overall quality of training, leading to 5 to 15% greater gains in strength and performance. 5, 6 In addition, nearly all studies indicate that “proper” CM supplementation increases body mass by about 1 to 2 kg in the first week of loading. For older individuals, supplementing with creatine for 2 weeks significantly improved memory and recall ability ( 47). Research suggests that taking creatine supplements may help keep your muscles and bones healthy as you age.
Creatine has also shown benefits against amyotrophic lateral sclerosis (ALS), a disease that affects the motor neurons that are essential for movement. It improved motor function, reduced muscle loss, and extended survival rate by 17% ( 39). In summary, accumulating evidence indicates that you do not have to ‘load’ creatine. Lower, daily dosages of creatine supplementation (i.e. 3-5 g/day) are effective for increasing intramuscular creatine stores, muscle accretion and muscle performance/recovery. Is creatine beneficial for older adults? Au bout d'environ 2 semaines, on peut remarquer que son physique est plus massif, avec une progression visible sur les points faibles comme sur les points forts. Creatine is one of the most researched supplements. And while it’s safe for most of us to take, Patton says adding the supplement to your routine makes the most sense for those who consistently do high-intensity interval training (HIIT) or have a strength-based workout routine (like someone training for a weightlifting competition).One might suggest that eight weeks or less of creatine supplementation is insufficient to arrive at a definitive conclusion regarding creatine’s effect on fat mass. Nonetheless, there are several investigations that have used much longer treatment periods. For example, healthy resistance-trained males were randomly assigned in a double-blind fashion to supplement with creatine (i.e., 20 g/day for 1 week followed by 5 g/day for 11 weeks) or placebo [ 93]. Lean body mass and muscle fiber size increased; percent body fat and fat mass were unaffected over the 12-week training period [ 93]. In older males (~70 yrs), 12 weeks of creatine supplementation during resistance training had no effect (compared to placebo) on fat mass [ 94]. Furthermore, Gualano et al. assessed the effects of creatine supplementation (24 weeks), with and without resistance training, in older females. Results showed no effect from creatine on fat mass [ 95]. Candow et al. [ 96] examined the effects of creatine supplementation in older adults (50-71 years) over a 32-week treatment period. Study participants were randomized to supplement with creatine or placebo before or after resistance training (3 days per week). There was an increase over time for lean tissue and strength with a decrease in fat mass. From a clinical perspective, children with acute lymphoblastic leukemia who supplemented with creatine (0.1 g/kg/day) for two sequential periods of 16 weeks experienced a significant reduction in fat mass. In contrast, the children who did not consume creatine gained fat mass [ 97]. In two studies involving postmenopausal women, Lobo et al. [ 98] found no change in absolute or relative body fat from one-year of low-dose creatine supplementation. Furthermore, two years of creatine supplementation also had no effect on fat mass [ 99]. The only downside is loading protocols are usually where people experience the limited side effects of creatine monohydrate, such as bloating and mild abdominal cramping. Most people can avoid these side effects by simply taking the maintenance dose, which is why Krissy Kendall, Ph.D., says she recommends it more often in the article, " Your Complete Guide to Creatine." Most popular claims suggest that creatine can cause dehydration, injury, GI distress, and even kidney or liver damage. However, to date there have been no controlled trials that have shown creatine supplementation to cause dehydration, GI distress, injury, nor kidney or liver damage (out of the 500+ that have been conducted). There is no evidence to date that indicates creatine causes kidney stones, thus there is no good reason to believe that they cause them. Does creatine monohydrate raise blood pressure? As mentioned above timing of creatine is not a critically important aspect to supplementing with it. Consistent use over time is the most important aspect. The studies that have examined the timing of creatine seem to indicate that post-workout might be just a tad be bitter than pre-workout. Does it matter what you drink creatine monohydrate with?
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