Creatine is the most popular sports performance dietary supplement on Earth. It is also the supplement that researchers study the most in the lab. Even though its racked up a LOT of clinical studies, people still have questions about creatine such as does it work, does it dehydrate you and does it hurt your kidneys? These are just some of the questions I will address in this Joe Cannon Health podcast episode. If you have a question you think I missed, leave a comment below and I'll address it.
Episode Show Notes Summary
- What is creatine
- Whats the best type to use?
- Who benefits from it?
- What foods have it?
- Do you need to load it?
- Before or after exercise?
- How long does it take to work?
- Do supplements supress your natural creatine production?
- Creatine side effects
- Does it work in women?
- Can it cause injuries?
- Does it dehyrate you?
- Do you need to cycle it?
- Does it cause hair loss?
- Roid rage – fact or fiction?
- Does caffeine stop it from working?
- Do liquid supplements work?
- How does it compare to creatatine?
- Does it cause rhabdo?
- Is it safe for kids?
References
- Does Creating Cause Hair Loss?
- Creatine and rhabdo review
- Caffeine counteracts the ergogenic action of muscle creatine loading.
- Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players.
- International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
- Muscle creatine loading in men.
- Creatine as an Ergogenic Aid for Female Athletes
Joe, Great podcast on creatine Q&A. I have a related question about muscle cramping as a side effect. After about three weeks of 5 mg creatine monohydrate power in a vegetable protein shake, i experienced abdominal cramping during unusually heavy exercise. I had not discontinue drinking coffee and I had not increased drinking water.. While the cramping may not be related, I wondered if there were studies on cramping and creatine.
Hi Richard, thanks so much! Cramping is a side effect I’ve seen wit several dietary supplements, not just creatine. Have you tried reducing creatine to just 3 grams and see if it still happens? Are you using creatine before exercise? If yes, have you tried taking creatine after exercise?