Creatine

[caduceus]

Going to start taking this again as I'm getting back in the gym.
What makes are good quality now? Any to avoid? Not been on the scene in years.

Thanks in advance.

Cad

[StreetDragster]

Just straight creatine monohydrate will sort you out. Powder or pills from amazon or whatever.
I used the ones from myvitamins

[simon_harris]

https://www.bulk.com/uk/sports-nutrition/creatine

[MaxFromage]

simon_harris said:

https://www.bulk.com/uk/sports-nutrition/creatine

I've used many different brands over the years, but I find this one very easy to take in larger doses without any issues. It's also less gritty than some.

[SlimJim16v]

Bulk are pricing themselves out. This one is cheaper and very finely powdered -

https://www.amazon.co.uk/Monohydrate-Micronized-Pe...

[isleofthorns]

keep trying to stick to taking creatine, but I find it a bit of a pain - in the powder form it's not the best to drink. In capsule form, you need to take 3- 4 large capsules everyday.

[John87]

I find the capsules/tablets easiest to stick to and tend to just buy what's on offer on Amazon. Powder is a pain unless you routinely drink other shakes that you could add it to.

Gummies are also available but I don't think they are worth the extra cost

[bunchofkeys]

https://www.bulk.com/uk/products/creatine-monohydr...
If you've not already bought some, cheapest you're going to get, ends today

[Big_Dan]

My son wants to start taking this - he's very sporty and plays competitive football / rugby twice a week, plus 2 x training and gym sessions on top

He's 14 1/2 and adamant everyone his age is taking it

I've told him to come back with some evidence based (from a reputable source) recommendations about why it is a good idea

I know nothing - what do I need to know?

[Hugo Stiglitz]

Im sure it knackered me out. I was using it for running/sprints.

Apperently you have to take it certain times - i.e. at night?

[Glenn63]

TBJP usually always the cheapest when others not on offer and probably the best. KUBA10 for extra discount….

https://www.tb-jp.com/collections/creatine

Creatine is probably the most studied supplement out there it has many benefits not just for strength/ endurance/ training but brain function also, everyone should take it not just ‘gym heads’.

[dci]

Be cautious of creatine gummies. James Smith, the foul mouthed PT, recenty uncovered a scandal involving creatine gummies.

It turns out that a lot of them have just a small percentage of the advertised creatine content and some are little more than sugar, vegan gelatin and food colouring.

Creatine powders and capsules may also be the same but it's just gummies that are under the microscope right now.

[biggbn]

Glenn63 said:

TBJP usually always the cheapest when others not on offer and probably the best. KUBA10 for extra discount .

https://www.tb-jp.com/collections/creatine

Creatine is probably the most studied supplement out there it has many benefits not just for strength/ endurance/ training but brain function also, everyone should take it not just gym heads .

But probably not 14 year old as the poster above enquired. Not many studies into its effects on younger users.

[dci]

Big_Dan said:

My son wants to start taking this - he's very sporty and plays competitive football / rugby twice a week, plus 2 x training and gym sessions on top

He's 14 1/2 and adamant everyone his age is taking it

I've told him to come back with some evidence based (from a reputable source) recommendations about why it is a good idea

I know nothing - what do I need to know?

Have him lock in on a:

- High protein diet (2g+ of protein per kg bodyweight per day) with it spread equally between breakfast, lunch and dinner. Focus on bigger portions of whole foods and skip junk food. Eat big to get big and all that and make the most of that 14 year old metabolism.

- Recovery and getting a minimum of 8 hours sleep per night.

- Training to plan when in the gym and not just doing what takes his fancy/ bench press. Im not sure training to failure is really recommended for a teenager but having a coach help with his form and explain what to train, when and how often will help immensely.

Any or all of the above will be a lot more beneficial than creatine and he will be making more noticeable progress than any of his peers who aren't doing the above and pinning their hopes on creatine.

[toohuge]

dci said:

Have him lock in on a:

- High protein diet (2g+ of protein per kg bodyweight per day) with it spread equally between breakfast, lunch and dinner. Focus on bigger portions of whole foods and skip junk food. Eat big to get big and all that and make the most of that 14 year old metabolism.

- Recovery and getting a minimum of 8 hours sleep per night.

- Training to plan when in the gym and not just doing what takes his fancy/ bench press. Im not sure training to failure is really recommended for a teenager but having a coach help with his form and explain what to train, when and how often will help immensely.

Any or all of the above will be a lot more beneficial than creatine and he will be making more noticeable progress than any of his peers who aren't doing the above and pinning their hopes on creatine.

Agreed

[Glenn63]

biggbn said:

Glenn63 said:

TBJP usually always the cheapest when others not on offer and probably the best. KUBA10 for extra discount .

https://www.tb-jp.com/collections/creatine

Creatine is probably the most studied supplement out there it has many benefits not just for strength/ endurance/ training but brain function also, everyone should take it not just gym heads .

But probably not 14 year old as the poster above enquired. Not many studies into its effects on younger users.

There’s no studies that show any negative effects of creatine. Widely used in college sports/rugby teams even 20 years ago when I was at college.
As mentioned above, and is always the case, food, proper training and most of all consistency of the two are the most important factors.

[biggbn]

Glenn63 said:

biggbn said:

Glenn63 said:

TBJP usually always the cheapest when others not on offer and probably the best. KUBA10 for extra discount .

https://www.tb-jp.com/collections/creatine

Creatine is probably the most studied supplement out there it has many benefits not just for strength/ endurance/ training but brain function also, everyone should take it not just gym heads .

But probably not 14 year old as the poster above enquired. Not many studies into its effects on younger users.

There s no studies that show any negative effects of creatine. Widely used in college sports/rugby teams even 20 years ago when I was at college.
As mentioned above, and is always the case, food, proper training and most of all consistency of the two are the most important factors.

I did not suggesting there were, just always error on side of caution with supplements for younger people.

[Bam89]

SlimJim16v said:

Bulk are pricing themselves out. This one is cheaper and very finely powdered -

https://www.amazon.co.uk/Monohydrate-Micronized-Pe...

9.99 for 500g vs 13.97 no?

[caduceus]

dci said:

Be cautious of creatine gummies. James Smith, the foul mouthed PT, recently uncovered a scandal involving creatine gummies.

It turns out that a lot of them have just a small percentage of the advertised creatine content and some are little more than sugar, vegan gelatin and food coloring.

Creatine powders and capsules may also be the same but it's just gummies that are under the microscope right now.

I also heard about this. Steering well clear of gummies.

[caduceus]

bunchofkeys said:

https://www.bulk.com/uk/products/creatine-monohydr...
If you've not already bought some, cheapest you're going to get, ends today

Brilliant! Thanks for the tip.