I tried CREATINE for 6 weeks … here's what happened

My experience using creatine was creativity a mixed one, but it was just that "my experience". Obviously a test case of one does not make a researched study, but I wanted to share my experience with you guys to not only give you some insight into it, but also help anyone thinking of going this route.

I would implore you to check out the in depth training tips video I did with Dan a few weeks ago, he goes in to far more detail on both strength training and supplement use.

Chapters
00:00 intro
00:47 How I used Creatine
01:49 Positive Outcomes
05:00 The Ugly Side
08:00 conclusion

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SERVICE & SUPPORT: Cycling Projects Racing

[ChrisMillerCycling]

PLEASE NOTE: 5g not 5mg ... sorry about that.

[bigfoot]

Creatine supplementation is pretty well documented. You do not need to do the "loading" phase (it will accumulate in the body over time and you will get to the same levels over time, usually 14-21 days). If you do not want to gain weight, than it may be not for you. Some people do retain water while supplementing creatine, some do not (I do not).

[stuartdryer]

Creatine causes water to move into your muscles via osmosis. Since muscle is such a big part of body mass, you retain more water overall, and that is what causes the weight gain. It also explains your thirst and feeling of dehydration. You probably WERE dehydrated, i.e. a bit hyperosmotic. The positive effect on performance comes from the fact that it is a phospagen so you should have more efficient ATP utilization, but mainly in fairly short term efforts. It's not obvious why it increased your FTP and failed to improve sprints. Based on the underlying biochemistry one would expect bigger effects on sprints, but it may depend some on your muscle fiber type composition.. An osmotic effect also causes stomach upset (and also the feeling of extra weight in your abdomen, in reality most of the weight was water inside your muscle cells). You don't absorb all the creatine from the gut, so it tends to hold some extra water inside the lumen of the intestines. It probably also has big effects on the gut microbiome, hence flatulence. By the way, I teach renal physiology at a medical school, so this kind of thing is my specialty. I suggest next time that you lower your dose a bit. Make sure to not take your daily dose in a single bolus.

[craigcrawford]

Been using creatine since mid 90's. 62, fit as hell, zero wrinkles, everyone should be using this. It's miraculous. There's lots of research on creatine and aging. It's great for the skin. Do some research.

[brendentobin]

55 yo powerlifter been doing creatine for a few years now. My experience of the benifits mirror yours. Sime of your....side effects could be related to the volume you are taking vs your body weight. I'm at 110kg and daily take 5g. I would guess you are half my body weight so your could get away with 2.5g per day. I also don't consume in one hit, instead mix in a water bottle and consume over the course of the day, less of a hit to your stomach. Worth a thought. Great vid.

[peterlamb]

This explains why I had to push over 400watts to stay with your group on the first climb at nationals! Pace was most insane I remember. Broke my personal bests so glad I didn’t try to stay with you boys.

[ronaldthered]

Great video. Next time you use creatine perhaps you might try a less aggressive loading period to see if that mitigates some of the negatives.

[paulogryzek]

I find 2-3g a day with no loading phase to be the sweet spot. I notice no digestive discomfort, and the water gain is minimal. It makes me feel much more cognitively acute during hard training. I would go so far as to say it elevates mood, even. I always mix it with leucine, glutamine, and collagen (5g, 10g, and 20g, respectively). This is a good stack. I recover much better when I am on this regimen. I would highly recommend it. For the record, I train for long mountain ascents, but the training is super compatible with principles of competitive cycling.

[carlhulston]

Sorry, but you’ve got the units wrong. It’s grams, not milligrams, for creatine dosing.

[michaelconway]

I'm 60yrs old and have returned to lifting to maintain strength and bone density. Creatine has definitely enhanced my lifting power and helped me train with form, as it gives confidence to push through the last few reps without slackening that form.
The benefits for me on the bike are noticeable.
It's spring here in the UK and usually a time when I'm conditioning, therefore prone to niggles and aches.
My core /upper back is stronger and I'm pain free without trigger points. That's important to me.
I can turn a harder gear than usual without drawbacks..
I'm about 3kg heavier though.
I expect to lose some of that as my riding time increases in the following months.
I'll probably come off the Creatine as it's done it's job and set the ball rolling.

[Krilin]

Thanks for sharing. It's the reduction in fatigue and better energy post training that's got me interested in this supplement, happy to hear you had a positive experience in this regard.

[brotherlittlefoot]

Not a cyclist, but an avid lifter and I have never done a "loading phase" and never had any troubles w Creatine.The "loading phase" may be what's causing some ppl problems.

[Markhypnosis]

Creatine pulls water into cells, so the weight you put on was purely water. Which is also why you lost it so fast after you stopped taking it. It's also the reason you felt thirsty all the time. One of the recommendations for creatine use is to drink more water. That water retention is partly where its benefits are.

[plujcn]

I appreciate your honest feedback both positive and negative.

[timothydean]

Man, that was a heck of a loading phase you employed...you don't need to do that in the future. It just takes a little longer to build up the levels in the body. There is talk that the loading is simply for the manufacturers to sell more product. Also, creatine allows for more rapid replacement of ATP within the muscles following hard effort. That is why your 8 minute intervals showed improvement. Your body was able to replenish the ATP faster in between the intervals. I personally have never had gut issues with creatine, but I never do a loading phase and only take 5 g a day. Great video! Thanks.

[nichole]

Been doing 2g/day for 3 months. No preload. Did gain a couple kgs but burned that off and more since. It’s helped me a lot more in the weight room than in cardio, but I agree that threshold sessions seem to be significantly less challenging with it

[joshschrader]

Quick update from earlier post; Have been taking since Oct 23- 20 min power jumped from 290’s to 331w by Feb ‘24 - most of this is down to improved recovery and increased energy which have allowed me to take on 2 interval days per week vs only 1 in previous years. I have also lost 10-12 lbs down to increased intensity of training load. I think the medical establishment have dismissed the need to do an early load phase which might help with GI issues and weight gain. I will likely never stop using it. A CGM is the other most valuable tool in my new arsenal- brilliant!

[mg]

I take less than 5mg, more like 3mg and I don't do the loading phase just let it build up. I still notice the gains in strength, especially with the weights and doing push-ups. Keeping the dose a bit lower seems to solve the bloating feeling or indigestion. I also feel more motivated to do things. I don't think 5mg is necessary unless you're a serious athlete.

[raphindahouse]

i guess the loading phase was unnecessary. your body is not able to resorb this big amount of creatine and you get this reactions you got. i would suggest to take it constantly, then your body is able to get used to it and to your new body composition with the water retention in your muscles caused by the creatine. creatine is one of the best studied supplements and they found also benefits for brain health and mental health.

great content, as always, keep it coming! :) greetings from germany

[Aussie_stu]

Creatine will not help with max power output. It works with your bodies energy system (ATP-ADP) to give more available energy. No need for loading period and if you choose to take again, I'd suggest to measure more accurately than eyeballing with a teaspoon. A little bit extra as you found out can lead to stomach issues.