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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
In Depth Tips Strength Training – https://youtu.be/jed4Bg1dyEI
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https://podcasts.apple.com/us/podcast/the-nero-cycling-show-|-unfiltered-cycling-podcast/id1659229051
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26 Comments
PLEASE NOTE: 5g not 5mg … sorry about that.
Great video
66kg is around 145lbs is it not? Bro thats like unhealthy as you look around 5ft09inches to 6ft.
Go with 3 grams without the load up, tinker with dosage, I'm a former collegiate runner so I share your thoughts regarding weight gain rationale. Your right about energy increase and less muscle fatigue. Creatine reacts differently with each person.
Try not mixing it with coffee to alleviate gastro discomfort. Perhaps Dutch the loading phase as well and do a slower build up towards saturation. Good luck and thanks for the video.
Just use 5g below everyday, no need to loading etc…
I found the same, I'm about 68kg and gained 1kg on creatine. It's pointless water weight. Decided not worth taking for running/cycling.
Dude you called it 5mg, it is 5g.
You also didn't weigh it, you used silverwear which is not accurate at all. You don't know the weight of what you took.
You don't want to take it on an empty stomach or without animal protein. It's best consumed alongside a protein that promotes protein synthesis. Not with coffee unless you have food, too. Not after cylcing with a shake until you're eating post workout recovery meal.
Yes I'm far enough along to see that you had effects so you obviously absorbed some, ofc. But still…
Now I can't finish your video because I know you didn't research supplements enough before embarking on modifying your biochemistry.
Creatine is finnicky as well.
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.
Your wife called and asked you to please not use Creatine again 🚴💨
I use creatine now for a month without loading fase. I recover better and indeed more energie afther rides. And my weight isn't change à lot (from 60kg to 60.5kg) , i don't have no négatives to mention so far.
Never take creatine with coffee 😂. If you're drinking coffee during the day, up the water intake.
What could potentially stop the cramping and subsequent "room clearing", is to start intake a month earlier by not doing a loading phase i.e. just take 5mg once per day, and only take it with water 🫡
Yes sir, as other people commented, a lower dose would suit you better. As you know already, you are very small taking the dose a 100+ kg man would take and it looks like you didn't actually measure it. Your dose in the glass in the video looked a lot bigger than my measured dose.
Been taking this powder for 18months,very active in running,martial arts, weights.I am not saying it isn't doing anything, it's just I don't notice much difference, people go on about this powder being amazing,I just haven't noticed any difference in my training.
been using creatine for a few months now and it’s had quite a tremendous positive effect on my fitness and mood. don’t love the water retention though. and where i live it isn’t as cheap as what people all say creatine is across other counties.
I really like this video and how you talk about not adding something else into your routine. I also struggle with my relationship towards supplements and where it stops. I focus on nutrition but powdered supplements is an endless rabbit hole. If you take everything under the sun then yes there's probably going to be gains but then if it leads to questionable substances where does it stop? Creatine, beta alanine, BCAAs, keytones, etc. All legal and all with recorded benefits but when do you stop looking for the next supplement until you're into something that you later regret. Good nutrition, sleep and training trumps any powder imo
Creatine will boost your short term wattage if you specifically use it during weight training…this is a much better usage of the supplement. You cycle it on for a few months while you do 3-4 months of off season strength training, then the strength training stops and the increased wattage can be seen on the bike, as you cycle off the creatine. I believe this is the best way to go about it.
Speaking as a cyclist and personal trainer, creatine monohydrate is safe and effective. Only about 2% of the population is not lucky enough to get any real results. You have to remember it is a product that increases the volume of cells. It is done by retaining water. Meaning, if you are not much on drinking water or juices, you run a risk of getting dehydrated easily and a slight risk of kidney damage. Used correctly, you are going to note more "muscle" gains (some no question from water), more endurance and more explosive power.
No loading phase needed
5mg per serving?
Recommended dosage is in the range between 2g and 5g/day…
I have to eat ( drink) with my creatine and cut my dose in half so 2 grams each with two different meals.
As both a road cyclist and a weight trainer (the latter for more than 40 years), I can tell you that taking creatine for cycling simply doesn't makes sense. It's not going to increase your VO2 max, and, as you noticed, you will gain weight. The weight is certainly to be expected. Some will say, "It's not muscle, it's water." Well, hello! most of the body is water, including muscle. And yes, you will be carrying more water because you'll put on muscle. When I was a road rider, I was always also weight training. Creatine would always cause my weight and strength (and workout volume) to go up. But it was fairly useless for improving aerobic capacity and came with a weight penalty. (Which didn't bother me, as I was competing in neither discipline, and being stronger on my feet was always more important to me than speed on the bike.
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.
guess you used grams and not milligrams.
…im clearing rooms… hilarious
Are you sure you took 5 milligrams? I take 5 grams per day