Creatine: Benefits and Myths

Introduction

• Speaker: Dr. Mike from RP Strength
• Background: Professor of Exercise and Sport Science, competitive bodybuilder, Brazilian jiu-jitsu grappler

Main Claims

• Common myths regarding the dangers of creatine are unfounded
• No reliable evidence shows creatine is harmful if taken in appropriate doses

Benefits of Creatine

Performance

• Helps with repeat performance in exercises (e.g., can increase reps in sets)
• Improves sprint, jump, and grappling performance

Strength and Muscle Size

• Increases strength in the 3-6 rep range
• Adds a small, notable amount of muscle size over time

Health Benefits

• Neuroprotective: Protects nervous system integrity
• Cardioprotective: Beneficial for cardiovascular health
• Enhances bone health

Myths and Misconceptions

• Creatine is often accused of being harmful by school nurses, outdated doctors, and poorly informed sources
• GNC employees may exaggerate its effects for sales benefit

Specific Myths Debunked

• Toxicity Concerns: Creatine is not toxic in standard doses (2-5 grams/day)
• Creatine Loading: Not necessary; regular 5 grams/day will suffice
• Timing: Doesn't need to be taken at a particular time, just regularly
• Weight Gain: Most weight gained is intramuscular water, which improves muscle appearance
• Stomach Issues: Rare; usually another dietary component causes issues

Practical Guidelines

Source

• Creatine monohydrate is the gold standard
• Avoid creatine ethyl ester as it doesn't absorb well
• No need for fancy, expensive brands; basic, reliable brands like Optimum Nutrition work fine

Dosage

• 2-5 grams per day for most, 5-10 grams for pro-sized athletes
• No need to take more than 5 grams/day for most people

Timing

• Can be taken at any time; consistency is key
• Best to take at a regular time daily to maintain muscle creatine levels

Cycling

• Possible to cycle off during maintenance phases or active rest
• Useful to see if body reacts differently without creatine and to save money

Creatine and Aesthetics

• Some individuals may experience subcutaneous water retention
• If preparing for a bodybuilding show, monitor and potentially reduce creatine intake if needed

Recommended Use

• Beginners can avoid creatine, save money
• Intermediates: Use during specific phases (muscle gain, cutting)
• Advanced users: Highly recommended for optimal results, cycle off during maintenance

Conclusion

• Creatine is effective and generally safe, with a host of performance and health benefits
• Misconceptions are common but largely unfounded

Additional Resources

• For more about supplements: Google RP Strength Supplements or Dr. Mike Israetel Supplements