Creatine: Benefits, Side Effects, How To Use It, And Best Supplements

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Creatine 101: The Truth About Supplementing With Creatine

On today’s episode of Live Lean TV, I’m breaking down the truth about creatine, including everything you need to know about the benefits, how to use it, possible side effects, and the best way to supplement with it.

To be respectful of your time, I’ve included jump links to each section in the description below.

Table Of Contents: Jump Links

Creatine Benefits

Is creatine good or bad for you?

Let’s break down the benefits of creatine.

First off, what does creatine do to the body?

Creatine is a natural compound found in your muscles and brain, which plays a key role in producing energy.

When you supplement with creatine, it boosts your muscles’ phosphocreatine levels, allowing your body to generate more ATP, which is the energy source your body uses for intense, short bursts of activity like weightlifting or sprinting.

This leads to increased performance via strength, power, endurance, and enhanced muscle growth, which makes creatine ideal for athletes and regular gym-goers.

In addition to this, creatine also benefits muscle recovery, and even brain health, by supporting cognitive function and potentially reducing mental fatigue.

So to answer the question, is creatine good or bad for you?

Over 1,000 research studies say when creatine is taken as recommended, it’s safe, effective, and one of the easiest ways to optimize your workouts and overall health.

Creatine Monohydrate vs Creatine HCL

Creatine Monohydrate vs. Creatine HCL: which is better for muscle growth?

Let’s settle the debate.

Creatine monohydrate and creatine HCL are two of the most popular forms of creatine powder supplements.

However, when it comes to building muscle, creatine monohydrate is the gold standard.

Creatine monohydrate is the most researched form of creatine, with decades of studies proving its benefits of increasing strength, power, endurance, and muscle mass.

It’s also highly bioavailable, meaning your body absorbs it well, and it’s cost effective.

Creatine HCL is a newer form that’s praised for its better solubility and reduced water retention, however the research comparing it to creatine monohydrate is limited.

While it may be easier on the stomach for some people, it hasn’t been shown to be more effective for muscle growth.

If your goal is muscle growth, stick with creatine monohydrate.

I supplement with creatine monohydrate powder from my friends at EarthNutri.

You can save 25% off by using discount code: LiveLeanTV25.

If you experience bloating or digestive discomfort, creatine HCL could be a good alternative, however it’s typically more expensive than creatine monohydrate.

Here is the link to the best selling creatine HCL on Amazon.

Best Creatine Supplements: Gummies vs Powder

Do creatine gummies work as well as creatine powder?

Creatine gummies can work, but they may not be as cost effective or efficient as creatine powder.

Gummies usually contain a smaller dose of creatine per serving, so you might need to take more to reach the recommended 3–5 grams per day.

While creatine gummies are convenient and taste better than powder for many people, they often come with added sugars or other ingredients, and are more expensive.

If you want to give them a try, here’s a link to the best selling creatine gummies on Amazon.

Creatine Loading Phase

Do you really need to follow a creatine loading phase, or can creatine work without it?

Let’s clear this up.

As discussed in this post, you do not need a creatine loading phase for it to work, since it’s effective either way.

Following a loading phase is just a faster way to saturate your muscles with creatine.

If you skip the creatine loading phase, taking a consistent daily dose of 3–5 grams will still work, but it may take 3–4 weeks to reach full muscle saturation.

However, if you want to load, here’s a good creatine loading phase to follow.

A typical creatine loading phase involves taking 20 grams of creatine per day, split into 4 doses of 5 grams, for 5–7 days.

After that, you switch to a maintenance dose of 3–5 grams per day.

If you want to follow a creatine loading phased with creatine gummies, simply follow the same guidelines as mentioned above.

Ultimately, loading isn’t necessary, but it helps you see results quicker.

If you’re patient, just stick with the maintenance dose, and you’ll still reap all the benefits.

Is Creatine Safe To Take Every Day?

Can you take creatine every day, or is that overdoing it?

Here’s the truth.

Yes, creatine is perfectly safe to take every day, even long-term, as long as you stick to the recommended dose of 3–5 grams per day for most people.

Studies have shown no harmful effects from daily creatine use in healthy individuals, even when taken for years.

Daily supplementation is important because your muscles need consistent creatine levels to maintain the benefits, such as increased strength, muscle growth, and better recovery.

Skipping days can slow progress, especially if you’re not already fully saturated.

For optimal results, taking creatine daily is not only okay, it’s recommended.

Just make sure to stay hydrated and pair it with a balanced diet and training plan, like those found in our workout app, for the best outcomes.

Creatine Before Or After Workout?

Should you take creatine before or after your workout?

Let’s find out the best timing for maximum results.

The truth is, creatine works regardless of whether you take it before or after your workout.

What matters most is taking it consistently every day to keep your muscles saturated.

However, some studies suggest that taking creatine after your workout may have a slight edge.

After exercise, your muscles are more receptive to nutrients, and pairing creatine with a post workout meal or shake that includes carbohydrates and protein can enhance its uptake.

Ultimately, while the timing isn’t critical, taking creatine after your workout may offer a small benefit in terms of absorption.

Just remember, the most important thing is daily consistency.

Creatine Side Effects

Is creatine dangerous?

Let’s bust some myths about side effects and safety.

For healthy individuals, creatine is safe for most people, even when supplementing over the long-term.

Research shows that 3–5 grams per day is a safe dose for your kidneys.

Multiple studies have found no danger or harm to kidney function in healthy individuals taking creatine, even at higher doses during creatine loading phases.

However, some may experience minor side effects like bloating, stomach cramps, or water retention, but these are rare and can often be minimized by proper dosing and staying hydrated.

And if you are like my mother in 1998, no, creatine is not a steroid.

Creatine is a natural compound found in foods like red meat and fish and produced by your body to help improve energy production in your muscles.

Creatine is safe, effective, and nothing like a steroid.

As long as you use it responsibly, it’s a powerful tool to boost your fitness journey.

Creatine Hair Loss

Does creatine cause hair loss?

Let’s separate fact from fiction.

The idea that creatine causes hair loss comes from this small 2009 study that found creatine supplementation increased levels of DHT.

DHT is a hormone linked to hair loss in people genetically predisposed to male or female pattern baldness.

However, it’s important to note that this study didn’t actually measure hair loss, just DHT levels.

Since then, no research has confirmed that creatine directly causes hair loss.

Creatine’s benefits for fitness far outweigh the minimal, unproven risk of hair loss, especially if you’re not genetically predisposed to hair loss.

However, even though creatine is unlikely to cause hair loss for most people, if you’re already prone to hair thinning due to genetics, it’s worth monitoring.

Creatine For Women

Should women take creatine, or is it just for men?

Here’s what the science says.

Absolutely, women can and should take creatine if they want to enhance their performance and results.

Creatine isn’t just for men, as it’s one of the most researched and effective supplements for women to improve strength, power, and muscle recovery.

It can also help maintain muscle mass during calorie deficits, which is especially useful for women focusing on weight loss.

Beyond fitness, creatine offers cognitive benefits, such as improved memory and mental focus, which can be valuable for women of all ages.

Emerging research also suggests creatine may support bone health and reduce age-related muscle loss, making it a great option for women throughout their lifespan.

A daily dose of 3–5 grams is all you need to reap the benefits.

Creatine For Weight Loss

Can creatine actually help with weight loss?

Let’s clear this up.

While creatine isn’t a fat burner, it can indirectly help with weight loss by improving performance and muscle growth.

Creatine boosts strength and energy, allowing you to lift heavier and work out longer, which can lead to more calories burned during exercise.

Increased muscle mass from creatine also boosts your metabolism, helping you burn more calories at rest.

As for burning belly fat, creatine itself doesn’t target fat in specific areas.

However, by improving your overall body composition, by building muscle, and potentially losing fat, you may notice losing belly fat.

It’s important to note that creatine may cause water retention, which could make you feel a bit “puffed up” initially, but this doesn’t contribute to fat gain.

Creatine Bloating

Struggling with creatine bloating?

Here’s how to avoid it and what you can do to feel better.

Creatine bloating happens when your muscles retain water as they absorb creatine.

Bloating is a common issue, but fortunately it is not a permanent issue.

For most people, the bloating is temporary and should subside as your body adjusts after a few days or weeks of consistent use.

To avoid creatine bloating, try these tips:

1. Stay hydrated: Creatine draws water into your muscles, so make sure to drink plenty of water throughout the day.
2. Split your dose: Instead of taking your full dose at once, spread it out into smaller doses of 2–3 grams at a time to reduce bloating.
3. Try creatine HCL: Even though creatine monohydrate is the most studied and effective, some people other forms of creatine, like creatine HCL, may cause less bloating.

Bottom Line On Creatine

To sum it up, creatine is a safe, effective supplement that can boost strength, muscle growth, and recovery, with no serious side effects for most people.

Remember, consistency is key, whether you take it before or after your workout, and always stay hydrated.

If you’re ready to start supplementing with creatine, use 25% off discount code: LiveLeanTV25 at this link, to use the same brand as me.

Question Of The Day

Let me know in the comments:

• Have you ever used creatine?
• If so, did you see results or have any side effects?

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