It does take some time for your muscle to get saturated enough for the creatine to be as effective and loading just reduces that time span. Full bloods, updates and everything is there. Its roles have been reviewed elsewhere [ 2] and are, in summary: (1) Transfer of ATP from its production site (mitochondria) to its place of exploitation (neuronal membrane or cytoplasm). TL;DR: Creatine monohydrate at 5g/daily still remains the best “nootropic” I have tried, and has been the only supplement that cut through my brain fog. Can You Take Too Much Creatine? By Gavin Van De Walle, MS, RD Studies have shown that creatine can boost your athletic performance, but many. It helps the body turn fat into energy. I'm looking at Beast Creature 60 Serve Creatine and the directions are as follows: "As a dietary supplement, take one scoop with 6-8 oz of water 30 minutes prior to workout and again 30 min. Excess sodium is bad and you are starting your day with a 1,000 on what sounds like a lot of “off” days. The quirk about creatine dosage, though, is you need to "load" it into your system to saturate and bump up the storage in your muscles. Don’t waste your money. 6) Creatine can improve brain health and mental performance, especially when you're tired or stressed. Creatine ~4 g daily, 1 g at a time. If you been taking it for a while, just stop for a minute until you can afford it again. Creatinine can be slightly raised for a number of reasons. Additionally because the SAMe usage is reduced, so is the production of homocysteine. That's what they test for with dilutes. Speaking to doctor later today, chances of them knowing much about creatine is slim. If you knew you could gain additional benefit just from taking more, why wouldn't you? It sounds like you're only asking to see if you can save a buck. I use the GNC brand. Generally what you are reporting from taking creatine is what happens when you are 1. You can take 3-5g per day (depending upon muscle mass), which will saturate your intramuscular creatine stores in a few weeks. Cramps, thirst, nausea, and gastrointestinal pain may occur. For those that don't know what it actually does: Creatine essentially just gets more water to your cells. I'm wondering whether I should just take two capsules a day, as it's over the minimum and would last longer, or keep simple and take 5g. Eventually, the tremors worsen to become myoclonic jerks, which can be triggered by voluntary movements or the intention to move (action . loading creatine for 4-5 days with 20 grams of creatine will saturate your muscles with it faster, or u could just go with 5 grams daily and eventually u would be in the same saturation level, usually about 3 weeks. Stomach (abdominal) cramps. Pour in water over powder, chug half, swirl, chug. Vitamin c and whey are "really safe" because you would have to put a lot of effort into using too much. Don’t waste your money. The maximum we can put into muscles is about 3g/kg (1. 5g after exercise too. I take 5mg about 20-30 min before my work out and 5mg after with whey protien. Creatine is unlikely to make you retain more than 2-3 lbs of water weight. 5kg -2. In this blog post,. This can’t possibly be the optimal dosing schedule for everyone. Pre workout even kind of worked it’s way out of my system. Lots of water. The two main possibilities are that your body doesn't react well to creatine or there could be some kind of contamination. The extra water will help maximise the effects of the CM. Creatine is usually recommended to be mixed and drunk instantly after working out or in the morning when you wake up on an empty stomach. Two of these . Creatine supplementation is only really noticeable to people who don’t eat a lot of meat (specifically red). Creatine's tendency to cause people to retain water can also. isthisallforme • 4 yr. At 10. You might choose to cycle your intake every three weeks or so. BbyForeign • 6 yr. Creatine is a natural substance found in the body and it is not possible to OD. • 3 yr. [deleted] • 7 yr. "There are two traditional ways of taking creatine monohydrate. New research has shown benefits for the brain at higher doses. DogMechanic • 2 yr. Inmate_95123 • 4 mo. katleho Seisa. This can’t possibly be the optimal dosing schedule for everyone. It can be used in beverages or in other types of products such as energy bars, capsules, tablets, etc. The people saying they are having problems with it need to look at their diet and other events in their life that could be causing them issues. How is it equal to 5lb. yea it helps with focus, energy levels and just overall health. Nothing in alcohol will directly inhibit the ergogenic benefits of creatine, but hydration is crucial. Bought a tub of 400 1. Muscle growth and energy generation require creatine, a naturally occurring amino acid. Only CONS I notice are sometimes temporarily heightened anxiety after a dose, and at 5 grams I notice a tension in my neck and shoulders that lasts about an hour. The most common and well-studied form of creatine is creatine monohydrate. I took a lot of creatine supplements when I was on probation. Just saw an article which said, one study found it can slightly increase kidney health risk if you have kidney problems. Humans carry about two grams of creatine per kilogram of lean muscle mass (one gram per pound). After your muscles are fully saturated with creatine, it’s recommended to take 3–5 grams (14 mg/pound or 30 mg/kg) daily to maintain optimal muscle stores. I'd just get a creatinine level while supplementing with it to maximize those gains without worries. The extra water will help maximise the effects of the CM. 5 pre, 2. How much creatine is considered safe? Based on current evidence, "there is not a consensus on the upper limit of creatine intake," explains Stefany Veldhuizen, MS, RDN, LDN, registered. The reason you don't want to take higher doses is because it can cause, er, "gastric distress". You can load, but you don't need to. So I ended up doing 5 scoops of creatine at about 14 grams per scoop. 25g capsules of creatine today. That's what they test for with dilutes. If anything, stopping would lead to a faster rate of muscle loss during cut and slightly smaller muscles visually from the reduced water retention. So, you'd take an increased dosage for three days, then drop down to the maintenance dosage to keep it in your system (5g/day). I think feeling bad, painful shits, & feeling weak is your body's way of letting you know that something's not right. Start low with any of these. From what I've read creatine is before and after, it helps you push harder during your work out, I believe why they put the stuff in pre-workout. This happens without actually increasing the muscle fiber size or the number of muscle fibers. Just keep drinking water, & improve your diet. A scoop of plain creatine with your pre-workout or gatorade or mio or whatever you want to drink it in, because it's kind of gross by itself in water (but that's fine if you like it that way too). Water makes sense for an athlete and most of us are guilty of consuming way too little. Honestly stopped taking it after a few years since its a recurring cost with no long term benefit. A bit of recomp is inevitable, as I noticed during my last few month of training, that. It's a long term supplement. It can be used in beverages or in other types of products such as energy bars, capsules, tablets, etc. Water makes sense for an athlete and most of us are guilty of consuming way too little. That’s to say, there’s a subreddit for virtually every topic — or you. Glycine 4 g daily, 2 g at a time. Bottom line. There is a perfectly good alternative to taking creatine, and that is not taking creatine. Creatine is harmless, and has benefits ranging from nothing to slight powergain and slight weight gain (water). I went through the same thing, though after seeing an MD who is well versed in creatine supplementation among athletes I was informed that creatine can cause a false positive - in this case, creatinine levels are indeed elevated but not indicative of poor kidney function. Don't worry about "loading" it. Some people don't tolerate creatine awesome at first. 5g after exercise too. Please people. In an ideal world we should drink 4-5 pints of water a day. The one study you reference has never been replicated and they also included a "loading" phase of 25g/day which nobody really does anymore. If you’re that worried maybe take blood work test and see if your testosterone levels have increased much. It's not part of my regular life. The kidney thing is a myth and there is no real evidence to suggest that creatine damages your kidneys unless you already have or are prone to renal failure. However, if you take more than your body needs then some of the excess can be converted into other substances. So I read about the effects of creatine on your stomach etc and didn't take much notice. Its not gonna kill you but its worthless, it is no different than 10g. Creatine will not make your hair fall out. Obviously this will be dismissed by those who don't have it to begin with but we all react differently. This is what happened to their toilet. But you don't have to constantly slam water beyond small sips. Its possible you are dosing too high on the creatine, because with the ON brand capsules IMO the dosage was 3x too high. So, you'd take an increased dosage for three days, then drop down to the maintenance dosage to keep it in your system (5g/day). Glycine 4 g daily, 2 g at a time. There’s more to life than what meets the eye. Evidence Based Can You Take Too Much Creatine? What it is Benefits Dosage Safety Side effects Bottom line Taking creatine supplements poses is generally safe. I use generic creatine monohydrate, so there is no taste to dissuade me. It's one of the only safe and proven supplements. Make sure you’re drinking lots of water to replace it and get some electrolytes to go along with all that water. That being said, the article said in healthy people, there is generally no risk to the kidneys from taking creatine. Taking high doses of fish oil supplements might increase the risk of bleeding and possibly increase the risk of stroke. I went through the same thing, though after seeing an MD who is well versed in creatine supplementation among athletes I was informed that creatine can cause a false positive - in this case, creatinine levels are indeed elevated but not indicative of poor kidney function. I don't feel tired. Your brain has creatine storages, same with your heart and muscles. The recommended dose is 3-5g per day, and you can spread that out through the day to prevent this issue. Yes it's pretty cheap too and really no difference between any branslds. Aim for 3 – 5 g of creatine per day. Is too much creatine a bad thing? How much is too much? i take creacore by Muscle tech and also BigTime Weight gainer and soon to be taking Neurocore if i do the math each per day: Creacore 2 servings: 1750mg x 2 = 3500mg BigTime 1 serving: 5000mg Neurocore 1-2 servings: 1000mg- 2000mg. 5 to 1. Creatine is found in red meats and if you don't eat red meat then you don't get creatine simple as that. Tons of companies sell creatine and BCAA's. I would definitely drink extra water on creatine. This also means the strength gains won't be as amazing as they are on monohydrate. cmahon2594 • 4 yr. Alternatively, if you can handle it. Who have too much dopamine sitting idle and can't metabolize it. Glycine 4 g daily, 2 g at a time. 77. Some people will freak out and say that's too much. The most common and well-studied form of creatine is creatine monohydrate. Plus creatine once you're stop using it, you get that deflated look again since it's not causing water to be sucked into the muscle tissues to make it look bigger. Several studies have shown that creatine supplementation results in strength gains. Also I read that too much creatine can cause diarrhea so maybe this is where gasses came from. Used to take less, but 4 g helps keep my levels up better and I can tolerate if if I don't take 5-MTHF too much. 2 big eggs daily. I recently tried just 1g of kre-alkalyn buffered creatine and while it didn't cause any pain, it did cause the same diarrhea and lack of hunger. It takes a full bodily saturation level of 25g to see the effects. From what I've read creatine is before and after, it helps you push harder during your work out, I believe why they put the stuff in pre-workout. It worked like magic and I quickly got so big my masseur couldn't believe it. You're not missing out on much without creatine. Most of the creatine you take finds its way to your muscles. This ensures proper hydration to avoid cramps. Just as an annotation, the water retention from creatine happens IN the muscle which in turn increases muscle volume. SimonSaysTraining 8 yr. Further work has shown that ingesting a 100 g carbohydrate dose increased the absorption of creatine via the stimulatory actions of. More won't kill you though. A little hot water, dissolve it, fill up w/ cool water, gainz. Prolonged diarrhea is always harmful. For an in-depth look at vegan BCAA supplements and an analysis of how much is too much, keep reading. Creatine shits are no myth. When Is the Best Time to Take Creatine? Why take it. That's what they test for with dilutes. Obviously, drinking can dehydrate you. But if you aren't taking the proper post workout supplements when you go to. Creatine is a safe and proven supplement. This, I often take a week off working a muscle group before I go for a PR to make sure its recovered in every possible way, but if you don't eat properly then it could cause negative effects to muscle size and strength. I took creatine for like 2 months few years ago while working out. I'm a heavy guy, currently around 130kg and kind of doing a recomp with most focus on getting leaner/losing fat and with creatine intake for the last 2-3 weeks I still manage to lose around 0. In a meta-analysis of 22 studies on creatine, researchers found that individuals who use it show an 8% increase in strength compared to those who don’t. 5 years since you last took it. When you have more ATP available, your cells have a greater supply of energy to function properly. SimonSaysTraining 8 yr. The human body can only use 5g of creatine the rest gets passed through your urine. Creative is in and out of your body fairly quickly. Aim for 3 – 5 g of creatine per day. Tree and Caffeine is Normal (from experience). After beginning supplementation, you may not notice benefits or effects until 3 weeks in. This is for the average male somewhere between in the ballpark of 1-2kg for someone around 70kg or so (no source, just out of my ass / thought I'd read it somewhere - there are studies on examine that you can read if you want detailed results). "There are two traditional ways of taking creatine monohydrate. Days you are not working out, take 5g in the morning. It can be used in beverages or in other types of products such as energy bars, capsules, tablets, etc. I take 5g in the morning. Drink more water overall, stay hydrated. Yes, but might not work as well. The maximum we can put into muscles is about 3g/kg (1. I've heard of potential side effects when you do a creatine loading phase (yes I know it's optional,) but I've never understood what they are. After your muscles are fully saturated with creatine, it’s recommended to take 3–5 grams (14 mg/pound or 30 mg/kg) daily to maintain optimal muscle stores. A Bodybuilding forum thread provides a range of answers,. It’s more a lower back pump and crazy tightness for me. Take this during high-intensity workouts and it may improve your overall strength and performance. Vitamin c and whey are "really safe" because you would have to put a lot of effort into using too much. I just eyeball a teaspoon each day, which falls into that range. Higher than normal muscle mass, acute training load up to 72h before the lab test, dehydration and creatine supplements all can cause elevated creatinine. Taking pre workout on an empty stomach. 5 years since you last took it. So kidney stones are probably your worst acutely. Hence, taking creatine cause hair loss in individuals over some time. Therefore, taking creatine on rest days can be a great way to give your muscles a boost and help you build muscle more quickly. “Creatine is not the necessary nutrients,” said the. Capsules are a condensed form of the powder, they're the same thing. It’s not the creatine. After beginning supplementation, you may not notice benefits or effects until 3 weeks in. I take 5g in the morning. Maybe this is too personal, but have you noticed increased hairloss? Creatine inreases DHT levels, which leads to increased hair loss in people w/genetic hair loss issues. If your liver functions are healthy, what is the issue. So my question is whether or not this is too much or not. Mar 6, 2013 · This can’t possibly be the optimal dosing schedule for everyone. However i never really mixed it with my creatinine. It won't hurt, but it's really just a waste of money. Lots of articles on the internet if you dig deep. It's just my opinion that buying supplemental creatine is a waste of money if you're already spending it on quality red meats regardless of how inexpensive it is. If this is your problem, try cutting down to 4g or 3g and see how it goes for you. Start low with any of these. It comes from pure and micronized creatine monohydrate, one of the most effective forms of Creatine, and has clinical evidence. Creatine supplementation is only really noticeable to people who don’t eat a lot of meat (specifically red). Thank you for. second, creatine monohydrate is a processed powder. I know this is almost a year old, but your creatine levels were high because you were taking creatine for 6 months. I agree with you and disagree with the post above. Should mean, I aromatize too much. Vegans that that eat a lot of processed foods and milk alternatives may be fine without supplementing iron, calcium, and vitamin D, but it’s not likely to hurt as long as their PCP is. At 10. 4g/lb) [47]. If you need to use a nitrate medicine, take it at least 48 hours after your last dose of tadalafil. 5 grams is for an athlete with plenty of muscle, 3g is enough for most, and a 15-year-old girl probably needs 2g maximum. They're rare, but they pretty much establish the importance of this molecule as a vitamin-like compound. Muscle growth and energy generation require creatine, a naturally occurring amino acid. Pro: It's simpler, and it still works. Consuming 5g a day of creatine mono, any time, is all you need. Creatine is usually recommended to be mixed and drunk instantly after working out or in the morning when you wake up on an empty stomach. Just watch out for the upset tummy. The quirk about creatine dosage, though, is you need to "load" it into your system to saturate and bump up the storage in your muscles. Advertising on Reddit can be a great way to reach a large, engaged audience. there's 0 chance that if you supplement 5g creatine, your body. 10g a day is to much and you should be drinking like a fish!! Drink more water and keep an eye on the colour of your urine. after workout. - Cardio exercise specially running gives me mental power and decreases anxiety but its a long process day by day. Absolutely, it’s a great supplement. With it you don't gain water weight and no bloating. Don’t waste your money. Here is where people will disagree with me, you do not need to load or cycle creatine. The magic of this is that you can get the benefits with a much. If you are passing your at home tests, I'd suggest tapering. So really your just wasting half your product. Side effects can. Taking pre workout on an empty stomach. Having too much creatine. You may be more likely to experience these and other side effects if you take too much creatine at one time or use it for too long. I read a lot of confliciting articles – some say dont drink at all and other say yes you can have a drink. Everyone is different but for context I (24M, 200lb, lift 4 days/wk, take daily creatine) drink 6-7L/day. But don't dilute the fuck our of your creatine. Just like mixing most solvents into beverages. random social encounters 5e, bbc squirt
During this call, myself and others were able to ask him questions and he also gave a presentation on nutrition. . Can you take too much creatine reddit
Be careful with ingesting baking soda. Due to the body’s inability to metabolize excess creatine, taking too much might cause nausea and cramps. , a nutrition counselor at Indigo Wellness Group. There is a perfectly good alternative to taking creatine, and that is not taking creatine. Know the risks of consuming too much creatine. Purchase enough to take 5g per day. 5g would double said benefit since the body has no trouble absorbing the additional creatine. If you want to take creatine supplements, the dosage will be different depending on the person and why they want to take it. I took roughly 5 g of creatine in a whey protein shake at 9 pm. Stomach (abdominal) cramps. Especially if it’s been 1. Dec 23, 2019. I've never had any issues. Taking creatine along with fruit will increase effectiveness thanks to the sugar. Instead, together with histidine, it produces carnosine. Staying hydrated is generally important, regardless of creatine usage — especially for athletes, who typically require more water. (obviously not all at once, and spread 5g doses throughout the day): 1st says to load 20g a day for 5 days, 2nd says 15-25g for 7days, and. The type. To lower creatinine levels, you are looking at reducing the amount of protein you are intaking. Eventually, the tremors worsen to become myoclonic jerks, which can be triggered by voluntary movements or the intention to move (action . Take this during high-intensity workouts and it may improve your overall strength and performance. 25g capsules of creatine today. - Coffee gives me anxiety. Now, creatine can have aggravate my stomach (bloating, yes), but that's generally from taking too much. Personally I don't feel there is a need for that much creatine. The people saying they are having problems with it need to look at their diet and other events in their life that could be causing them issues. Aim for 3 – 5 g of creatine per day. Sufficient creatine levels can help you see muscle growth faster. Creatine is fine. Even the menial amount in Jack3D makes me sick. You can either load for a week 30g a day then drop to 5g or just start with 5-10 g a day and keep it consistent either way if you add creatine to your regimen make sure to increase hydration and fibrous foods to keep from cramping or kidney issues. Some people will freak out and say that's too much. To clarify as well, I never took creatine before and I couldn't find the scoop in a the new container so I used a tablespoon which I thought was the same as a teaspoon. Recall that creatine may cause side effects like upset stomach, dehydration, and muscle cramps. No creatine. 12 comments. 4 kg to 80 kg. Creatine Monohydrate is the most used and best. When taken in excess, alcohol can increase your chances of getting a headache or dizziness, increase your heart rate. If you think that scandalous, mean-spirited or downright bizarre final wills are only things you see in crazy movies, then think again. Evidence Based Can You Take Too Much Creatine? What it is Benefits Dosage Safety Side effects Bottom line Taking creatine supplements poses is generally safe. Also “creatine loading” is a myth, you dont need 20gs a day. To get the full benefit of creatine you must saturate your muscle cells with it. It's fine to take sporadically. In about three weeks, this approach will get your muscular levels to the same point as a loading protocol. There study found that for ppl over time that took 40grams of creatine monohydrate per day for a weight of 100kg’s they would experience less headaches and mostly headaches all went away. It worked like magic and I quickly got so big my masseur couldn't believe it. Speaking to doctor later today, chances of them knowing much about creatine is slim. Creatine should be taken on a relatively empty stomach in order for it to be absorbed by the body properly. Once your creatine stores are saturated/full your body will retain the water proportional to the amount of creatine in your muscles as long as you continue to take it. It won't hurt, but it's really just a waste of money. Also 30 grams a day will have cognitive benefits as well and ameliorate the negative effects from sleep deprivation (a cutely) I have been taking 30 grams for the past weeks and both performance, size and sleep have improved. Kidneys and liver. No, you can't discount anecdotes just because it wasn't in a scientific setting. Essentially, when you take creatine supplements, the conversion of testosterone to DHT increases in the system. Yes you can. It turns out that real people who want to make a lasting impression with their final wishes die all the. Taking too much pre workout. I know the benefits of taking Creatine Monohydrate. L-carnitine is important for heart and brain function, muscle. I also feel quite productive and did a bunch of medical flashcards this morning. ago [deleted] Can I take 10g of creatine a day? General Question I've been taking creatine monohydrate (5g/day) for ~10 months, and I'll have to say that I don't think it's made much of a difference. Americans spend more than $40 billion on vitamins and supplements each year, and increasingly coenzyme Q10 (CoQ10) is making its way onto their shopping lists. Also, I am kind of a special case, because my E2 levels went up rather than going down. Besides that, I googled the first 3 results on how to take creatine and they are a bit varied. How long until creatine wears off? In your guys experience how long does creatine take to activate and wear off? For me I’ve noticed it takes about 2 weeks to kick in taking 5g a day, but about 2 days for it to the effects to disappear completely once I miss a day or stop taking it. It won't hurt you, but it probably lost some potency over time. Lots of articles on the internet if you dig deep. Just like mixing most solvents into beverages. Is it safe? Does it cause weight gain? Is it damaging to your kidneys? If you're hungry for answers, you've come to the right place. The kidney thing is a myth and there is no real evidence to suggest that creatine damages your kidneys unless you already have or are prone to renal failure. 5 years since you last took it. Speeds up my thinking and gives me mental energy an resilience. How long until creatine wears off? In your guys experience how long does creatine take to activate and wear off? For me I’ve noticed it takes about 2 weeks to kick in taking 5g a day, but about 2 days for it to the effects to disappear completely once I miss a day or stop taking it. I did a creatine calculator and it said 8g for my height and weight. Creatine is a precursor to creatinphosphate, which is the only form of deposit of rapid energy in our muscles. 5g per day generally more than most people need for saturation anyway. Your brain has creatine storages, same with your heart and muscles. You may notice an increase in weight, but that is just water weight (as a plus, it will make your muscles appear fuller). For those that don't know what it actually does: Creatine essentially just gets more water to your cells. Unless you’re trying to cut, and then the explosive diarrhea from taking too much will be beneficial. I'm a heavy guy, currently around 130kg and kind of doing a recomp with most focus on getting leaner/losing fat and with creatine intake for the last 2-3 weeks I still manage to lose around 0. I've never had any issues. Take 5 grams a day, 10 if you are experienced lifter and you workout hard. Meat is the only type of food that contains a significant amount of creatine, in particular beef, tuna and salmon. Rep Power: 1718. 7 comments. Unless you’re trying to cut, and then the explosive diarrhea from taking too much will be beneficial. Excess creatine can cause diarrhea, but I’m not sure what your diet looks like (red meat, chicken, fish contain creatine). The reason you don't want to take higher doses is because it can cause, er, "gastric distress". Creatine should be taken on a relatively empty stomach in order for it to be absorbed by the body properly. In high amounts it can even be toxic and cause damage to the kidneys, which is generally irreversible. This is why in theory you might need slightly more HCl to receive the same effects as monohydrate but we can’t definitely say that yet without properly done research. isthisallforme • 4 yr. For example, it can cause stomach upset in some people. 03 g / day / kilo of bw, which ends up at 2. Thank you for your post and outlining a proposed mechanism. This is the whey. Green and colleagues (1996a) reported that combination of creatine and large amounts of simple carbohydrates led to a 60% increase in muscle creatine levels, along with a decreased urinary creatine excretion. Also it is not a surprise to have elevated BUN or/and CK. Nothing in alcohol will directly inhibit the ergogenic benefits of creatine, but hydration is crucial. Most vegans should (consult with their PCP first) be taking B12, creatine, iron, calcium, and vegan omega 3 and vitamin D. Hey guys, i'm taking creatine monohydrat for about 2-3 months now, every morning i take 5g and i think this is the "perfect" amount, but i recently. Bottom line. A scoop of plain creatine with your pre-workout or gatorade or mio or whatever you want to drink it in, because it's kind of gross by itself in water (but that's fine if you like it that way too). Evidence Based Can You Take Too Much Creatine? What it is Benefits Dosage Safety Side effects Bottom line Taking creatine supplements poses is generally safe. 5 grams is for an athlete with plenty of muscle, 3g is enough for most, and a 15-year-old girl probably needs 2g maximum. Water makes sense for an athlete and most of us are guilty of consuming way too little. That's what they test for with dilutes. However, if you take more than your body needs then some of the excess can be converted into other substances. Try it out and if it sucks, stop taking it. Creatine while losing weight : r/GYM. 3 g of creatine/kg of your bodyweight for 6 days. Yes, creatine can make your muscles look bigger in the short term (1-3 weeks), especially during a loading phase. Don’t waste your money. Archived post. As the other commenter said, too, the capsules are more expensive. The only side effects of creatine are stomach cramps if too little water is supplimented with creatine or the shits if too much creatine is taken at once. They do not know it's creatine. So just having the added volume--larger muscles--is one reason to keep taking it. 2-5 gm is all you need daily after saturation. Always take with plenty of water. What else? Bottom line. During this call, myself and others were able to ask him questions and he also gave a presentation on nutrition. Get the Reddit app Scan this QR code to download the app now. Now, creatine can have aggravate my stomach (bloating, yes), but that's generally from taking too much. Obviously If you have very high creatinine, absent creatine use, you likely have poor kidney health. The most benefit from creatine always comes from "mega-dosing" in the studies I have read. Anything else you’re just going to piss it out. . gay bilatinmen porn