I tried CREATINE for 6 weeks … here's what happened

[@ChrisMillerCycling]

PLEASE NOTE: 5g not 5mg ... sorry about that.

[@dizzyspinner648]

Figured that out as soon as you said it.

[@n00bkill]

Really enjoyed your detailed analysis of your reaction to creatine. Perhaps a good sequel would be trying HMB, another supplement which is purported to aid muscle growth and recovery.

[@randohm8464]

Too late, shut this off. Why am I going to listen to someone who is off by a factor of 1000?

[@MerkleAkrunphleuphle]

LOL i was like....

[@joshualukereynolds]

Maybe try 3g next time.

[@thomasengel1459]

I'm 102 years old. Started taking creatine while still in the womb. I climb mount Everest on weekends when I am bored. I fathered 72 children last year, and I feel fantastic. Highly recommend creatine.

[@ByronBury-nx7zh]

😂

[@ZeptoZeno]

Finally a credible comment.

[@stefal22]

250 years here, zero wrinkles and fit as hell. Hot women seem to naturally gravitate towards me

[@brendentobin4156]

55 yo powerlifter been doing creatine for a few years now. My experience of the benifits mirror yours. Sime of your....side effects could be related to the volume you are taking vs your body weight. I'm at 110kg and daily take 5g. I would guess you are half my body weight so your could get away with 2.5g per day. I also don't consume in one hit, instead mix in a water bottle and consume over the course of the day, less of a hit to your stomach. Worth a thought. Great vid.

[@bigfoot6449]

Creatine supplementation is pretty well documented. You do not need to do the "loading" phase (it will accumulate in the body over time and you will get to the same levels over time, usually 14-21 days). If you do not want to gain weight, than it may be not for you. Some people do retain water while supplementing creatine, some do not (I do not).

[@Dvlnerocoach]

Good little fact sheet here from the AIS about it. Yes you can go without a loading phase but currently still the recommendation is for a loading period based on the information we have. This may change in the long run though. www.ais.gov.au/__data/assets/pdf_file/0007/1000501/Sport-supplement-fact-sheets-Creatine-v4.pdf

[@bigfoot6449]

@@Dvlnerocoach I do not argue about the fact that loading phase is recommended. If your body will have no problem during loading phase, sure, go for it. My point is that if you observe any side effects during loading phase (like Chris did), you just don't need to follow that procedure. You can go slower and will get to the same point (saturation) in slightly longer period of time.

[@Dvlnerocoach]

@@bigfoot6449 yep agree 100%. Part the reason I linked the document it says exactly that. If loading phase causes GI issues try the slower loading. So yea I'm agreeing it's definitely an option and a great one if you have issues.

[@kubackjeee]

@@Dvlnerocoach bro loading phase was used like 20 years ago. No one does it now (especially a cyclins who does want to get bloated lol) . Science is ahead now :)

[@55mblindy]

He’s confused with being older than he would be able to execute and in the wrong sport like powerlifting

[@stuartdryer1352]

Creatine causes water to move into your muscles via osmosis. Since muscle is such a big part of body mass, you retain more water overall, and that is what causes the weight gain. It also explains your thirst and feeling of dehydration. You probably WERE dehydrated, i.e. a bit hyperosmotic. The positive effect on performance comes from the fact that it is a phospagen so you should have more efficient ATP utilization, but mainly in fairly short term efforts. It's not obvious why it increased your FTP and failed to improve sprints. Based on the underlying biochemistry one would expect bigger effects on sprints, but it may depend some on your muscle fiber type composition.. An osmotic effect also causes stomach upset (and also the feeling of extra weight in your abdomen, in reality most of the weight was water inside your muscle cells). You don't absorb all the creatine from the gut, so it tends to hold some extra water inside the lumen of the intestines. It probably also has big effects on the gut microbiome, hence flatulence. By the way, I teach renal physiology at a medical school, so this kind of thing is my specialty. I suggest next time that you lower your dose a bit. Make sure to not take your daily dose in a single bolus.

[@PaulWashington..]

Thank you for your comment. What is a good daily dose? Should we have creatine consistently or take long breaks?

[@xxxxxBJxxxxx]

Interesting, what is your take on creatine's long term effects on the kidneys?

[@stuartdryer1352]

@xxxxxBJxxxxx This is actually an interesting question. The available evidence is that creatine supplementation for months has no effect on kidney function.. BUT, there are two clinical laboratory tests that are frequently used to test renal function and these can be affected buy creatine supplementation. The first measures blood creatinine, which is a metabolite of creatine. The second measures blood urea nitrogen. Both will be elevated if you take creatine, even if kidney function is normal. Serum creatinine is measured in the standard metabolic panel most people have done during an annual checkup. People determined that creatine is safe by measuring kidney function using other tests that would not be affected by creatine. They are not standard clinical tests and are a lot harder to dp. Now, if you take the stuff for years on end? Maybe it has a non-zero risk to eventually stress your kidneys somewhat, but it might also be perfectly safe. Your guess is as good as mine.

[@stuartdryer1352]

@Paul-ln3iv A lot of studies start with a few days at 20 gram/day and then 5 gram/day for several weeks. Because I don't know what would happen with consumption longer than 12-16 weeks, I would personally take breaks at least that long. If it upsets your stomach, take less. There are studies were people used much longer duration though. It definitely one of the safest supplements available.

[@goku445]

Interesting. Any documented health issues taking this long and short term?

[@craigcrawford6749]

Been using creatine since mid 90's. 62, fit as hell, zero wrinkles, everyone should be using this. It's miraculous. There's lots of research on creatine and aging. It's great for the skin. Do some research.

[@BetaBuxDelux]

May I ask how much you take?

[@addsoysauce4862]

@@BetaBuxDelux usally take 2g just half a scoup in the morning and before workout

[@Rhaspun]

I used it for several years. But for some reason I started getting cramps when I used it. I had to quit using it.

[@guywithalltheanswers6942]

@@Rhaspun need more water.

[@bill9989]

@@guywithalltheanswers6942 Or potassium. Most salt substitutes are pure potassium. I take a pinch every few days.

[@peterlamb2597]

This explains why I had to push over 400watts to stay with your group on the first climb at nationals! Pace was most insane I remember. Broke my personal bests so glad I didn’t try to stay with you boys.

[@brotherlittlefoot2216]

Not a cyclist,but an avid lifter and I have never done a "loading phase" and never had any troubles w Creatine.The "loading phase" may be what's causing some ppl problems.

[@TheAbsurdist86]

💯

[@krilin84]

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.

[@777tillinfinity]

Did you try it? 🤔 😊

[@ronaldthered6650]

Great video. Next time you use creatine perhaps you might try a less aggressive loading period to see if that mitigates some of the negatives.

[@ChrisMillerCycling]

Thanks for the tip!

[@jahsilent1]

But he didn’t take enough at all its grams not milligrams 😂

[@malp4650]

Agreed. A typical loading phase is usually 5g twice a day and is actually not even necessary. If taken without time constraints, just 5g a day will do it without a loading phase.

[@OnTheRiver66]

I have only taken 5 g per day, and at first I had some stomach upset. I started dissolving the 5 g in warm tea, not real hot, 120 F to 130 F (50 to 55 C) and the discomfort totally stopped. In 2 weeks I saw improvement in the number of reps I could do with each set lifting weights.

[@FearlessHealer]

@janedough2529you don’t need a loading phase, but it definitely helps with reaching saturation more quickly.

[@michaelconway8352]

I'm 60yrs old and have returned to lifting to maintain strength and bone density. Creatine has definitely enhanced my lifting power and helped me train with form, as it gives confidence to push through the last few reps without slackening that form. The benefits for me on the bike are noticeable. It's spring here in the UK and usually a time when I'm conditioning, therefore prone to niggles and aches. My core /upper back is stronger and I'm pain free without trigger points. That's important to me. I can turn a harder gear than usual without drawbacks.. I'm about 3kg heavier though. I expect to lose some of that as my riding time increases in the following months. I'll probably come off the Creatine as it's done it's job and set the ball rolling.

[@laur83]

it’s possible that weight gain is muscle though. and water retention as a result of the creatine as it brings more water into the muscles.

[@michaelconway8352]

@laur83 most definitely for both side effects. It's a great catalyst for strength gains I'm off it now and as predicted I'm down to 76kg but stronger.

[@8-bit_Informer]

I’m 45 and run. Want to go on creatine and start a lifting program. I see a lot of posts saying no need for loading phase. But how long are you on it before stopping? And when you stop when do you go back on? Also any brands better than others? Any help would be appreciated.

[@michaelconway8352]

@8-bit_Informer prior to taking up road cycling, I was an avid lifter and took creatine daily. There were no breaks, no need to stop and I was using it for years that way with zero issues. It's a myth about stopping. Creatine monohydrate is the powder form supplement we're talking about. It's all the same. No difference in brands expect marketing and price. You can load up if you wish or not. The only difference is the full effect takes longer if you don't.

[@8-bit_Informer]

@@michaelconway8352 Thank you for getting back to me. I actually took it as a teenager in the 90’s for brief time but it was newer back then. Wasn’t sure if long term effects. I am going to try it again. With your experience with biking and cardio do you think it will negatively or positively affect my running?

[@Markhypnosis1]

Creatine pulls water into cells, so the weight you put on was purely water. Which is also why you lost it so fast after you stopped taking it. It's also the reason you felt thirsty all the time. One of the recommendations for creatine use is to drink more water. That water retention is partly where its benefits are.

[@_extracrispy_]

If you are weight training it will allow you to lift more thus building more muscle mass. Taking it and doing nothing but cardio does not have the same effect

[@CM-iz5ny]

@@_extracrispy_ there is evidence of improved cognitive functioning and general health benefits even if you don't do weight training.

[@nichole2757]

Been doing 2g/day for 3 months. No preload. Did gain a couple kgs but burned that off and more since. It’s helped me a lot more in the weight room than in cardio, but I agree that threshold sessions seem to be significantly less challenging with it

[@_extracrispy_]

There’s no point taking that low of a dose. Take 5g a day. Even this guy dropped to 5mg a day after a month and that’s literally a negligible amount and will do nothing for you

[@raphindahouse]

i guess the loading phase was unnecessary. your body is not able to resorb this big amount of creatine and you get this reactions you got. i would suggest to take it constantly, then your body is able to get used to it and to your new body composition with the water retention in your muscles caused by the creatine. creatine is one of the best studied supplements and they found also benefits for brain health and mental health. great content, as always, keep it coming! :) greetings from germany

[@Second247]

Yeah. It's pretty much normal these days not to do the loading phase. Less stomach issues, takes bit longer to cap the storage. Finding own range between 2,5-5g I've noticed that i tend to gain weight quite fast when going on creatine even without loading phase, but when i come off there doesn't seem to be much of a weight which comes off, so i suppose my body lets most of the water go slowly over weeks. And this is what i've heard that over time water retention eases off. Not fully but most of it.

[@geneyumang9554]

loading that is just a myth aint true

[@paulogryzek4740]

I find 2-3g a day with no loading phase to be the sweet spot. I notice no digestive discomfort, and the water gain is minimal. It makes me feel much more cognitively acute during hard training. I would go so far as to say it elevates mood, even. I always mix it with leucine, glutamine, and collagen (5g, 10g, and 20g, respectively). This is a good stack. I recover much better when I am on this regimen. I would highly recommend it. For the record, I train for long mountain ascents, but the training is super compatible with principles of competitive cycling.

[@plu06jcn]

I appreciate your honest feedback both positive and negative.

[@timothydean9407]

Man, that was a heck of a loading phase you employed...you don't need to do that in the future. It just takes a little longer to build up the levels in the body. There is talk that the loading is simply for the manufacturers to sell more product. Also, creatine allows for more rapid replacement of ATP within the muscles following hard effort. That is why your 8 minute intervals showed improvement. Your body was able to replenish the ATP faster in between the intervals. I personally have never had gut issues with creatine, but I never do a loading phase and only take 5 g a day. Great video! Thanks.

[@carlhulston7157]

Sorry, but you’ve got the units wrong. It’s grams, not milligrams, for creatine dosing.

[@kubackjeee]

Lol noticed that right away. I know that Chris likes to talk about things of which he has no clue. But this is just beyond me haha... And he is a cycling coach 🥶 he does not even know how to take creatine (loading phase lol that's so 2000) and do not differentiate 5g and 5 mg

[@55mblindy]

Good call I also checked my jar of Klein Creatine cause it seemed incorrect 😂

[@bosnuts7058]

💯 I wouldn’t have stopped

[@ronb9901]

@@kubackjeeeagreed 💯

[@PRTube01]

Creatine adds water to muscles and allover the skin, usually you'll lose that water in about a week or even 2, everybody is different

[@ianlancaster8799]

From what I understand, because creatine is used in ATP production, it pulls water into muscle cells from everywhere. This is likely the source of both your enhanced energy and your dehydrated feeling. It can also cause weight gain in some people, as another person mentioned in the comments. The weight gain however, as you found, should drop as you reduce the amount of creatine you’re using per day or you stop using it altogether. Also the B-roll footage was great lol

[@juanpablocervantes-gz9dt]

You only gain the water weight that goes to your muscle. You take this as your new base weight and it shouldn't be over 2 kg. If you gain more weight than that it's probably unrelated to creatine or just muscle gains.

[@ryanwk1]

@@juanpablocervantes-gz9dtits diff for everyone how much they gain water weight. Can be 4kg easy

[@hlbcarlito1]

Weight gain comes from the water bro nothing else. It is used to resythesize atp, but that has nothing to do with water directly. Creatines phosphat will will be used to resynthesize atp from adp (used atp) and give you that little more atp at the end when your atp is normaly diminished and the body will switch to more oxygen relying energy processes.

[@joshschrader4732]

Quick update from earlier post; Have been taking since Oct 23- 20 min power jumped from 290’s to 331w by Feb ‘24 - most of this is down to improved recovery and increased energy which have allowed me to take on 2 interval days per week vs only 1 in previous years. I have also lost 10-12 lbs down to increased intensity of training load. I think the medical establishment have dismissed the need to do an early load phase which might help with GI issues and weight gain. I will likely never stop using it. A CGM is the other most valuable tool in my new arsenal- brilliant!

[@Aussie_stu]

Creatine will not help with max power output. It works with your bodies energy system (ATP-ADP) to give more available energy. No need for loading period and if you choose to take again, I'd suggest to measure more accurately than eyeballing with a teaspoon. A little bit extra as you found out can lead to stomach issues.

[@ChrisMillerCycling]

Thanks for the comment Stuart

[@kevingilhooley2064]

Gotta say that anyone rocking that Bowie T shirt gets my subscription.....even though you got the loading and dosage totally wrong....thanks for the vid.

[@CycoWarriorx]

Appreciate the candor Chris… especially with this… 🙌🏽

[@ChrisMillerCycling]

My pleasure!

[@joepass83]

I am 163 cm for 54 kg. I take 3 gr/day, i am vegetarian and i think my conditions is better now after months not stomach issues, more weight ? Not then 1 kg...in a balance diet especially for vegetarians and vegans it's a good supplement!!!

[@777tillinfinity]

I had the same experience with monohydrate. A decade later trying again and using creatine hcl capsules. No issues at all and with a very low dose I respond very well, 1 capsule a day of 750mg!! Always been a quick responder and hcl has more bang with lower dose required

[@stuartmisfeldt3068]

My understanding is that Creatine aids in the athlete’s ability to do repeated powerful efforts (up to 10-15 seconds), and strength training to increase overall load to build muscle. It does cause water retention in muscles, thus causing dehydration, and weight gain. For an endurance athelete, it has not been shown to assist in endurance events, however it does allow for off season strength gains, when done appropriately. I’d like to see a study that measures effectiveness in a sprint at the end of an endurance ride or sprint for points.

[@Pax_Mayn3]

Been doing about 75 miles a day, I think it does help with endurance. I keep a steady pace, but like to sprint every city block or so. When I take creatine with bcaas, I definitely have more power, and I can output the most power towards the end of my ride. Seems to pick up after a few hours. Im not taking it daily though.

[@S9999Frank]

This is what I have also found most people saying. However, many also mention like in this video, that it helps with energy levels and recovery after a workout. So if recovery is better that gives you a chance to work out harder. So it sounds like it can be useful. Have just started on this to see if it can help me as a recreational runner, and cyclist. Especially if it can help with recovery from running so I can run more.

[@matthewgiunta3354]

Thanks for the insightful video, Chris. I've noticed similar performance changes recently by taking just 5g/day of creatine w/o any loading phase. I'm a vegetarian doing heavy weight training and lots of Zn 2 on the bike during my early season. Recent test shows FTP +10W and weight +2lbs. Like you, I am noticing better energy both during workouts and throughout the rest of my day. Zero GI distress. It's been a big help in getting the work done (15+ hrs/wk). If I skip a day of creatine supplementation, my legs feel more tired and need a "reload" with just normal dosage. Will need to consider how to taper supplementation when the next phase of training begins. Thanks again for all the thoughtful content!

[@CrazyLibs]

Soy boy vegetarian, strength comes from well rounded diet.

[@pninnan]

All in your head, there’s no way you can feel a difference from one day of skipping.

[@mg5454]

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.

[@georgeton4991]

grams not milligrams.

[@rosscads]

My experience has been similar, having taken creatine for the past couple of months. Improved endurance and mood for me, but a couple of kg heavier. Personally, I think I may continue it for the life gains, at least in the off-season.

[@HeartFeltGesture]

Increase potassium to 4g daily supplementing with potassium bicarbonate, you will naturally drop some of the water weight.

[@tomereckhous1175]

Loved the GS spring drive... real class

[@Mythicregard]

GMT by the looks of it

[@Bicyclechris]

Sounds like there should be a warning label on Creatine supplements as follows: Side effects include sudden onset type II Fartabetes. :)

[@konradlampe9154]

Thanks for sharing your experiences! Very helpful! I often thought about taking Creatine, but for me the negative points are more important than the positive ones.

[@HeartFeltGesture]

What are some of the negatives?

[@ojngasdovnwdsifnweij]

you might try creatine hcl, a different form. when i used it i had less weight gain from retention and no gastro distress.

[@Richz2]

As with any supplements the benefits will differ between individuals. If you don’t try them then you will not know whether they work for you or not. I’ve tried it with a loading phase similar to yours and used it for about 3/4 months. It worked for me very well. It certainly gave me extra energy and strength. It may not be everyone but at least give it a try before dismissing it.

[@greg4318]

Creatine retains water in the body and would explain most of your weight gain. Hence why when you stopped, it shed quickly. Great video

[@kellrockets101]

It saturates/hydrates muscle, which is a good thing. It's a great supplement

[@stuartdryer1352]

This is correct. It is an osmotic effect.

[@brucehumphries6889]

Refreshing honesty!!

[@Kristofur77]

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.

[@SlowtwitchDe]

LOVE IT - but mostly the drawings on the wall!!! Keep it up Mate!

[@tonybowen455]

This video was the gateway for me to start creatine. I had no idea it was so good. I started noticing everyone recommending it after I watched this. I weigh 71 kg, and 3.5 grams of creatine is a lot for me. I have way more energy, but I'm sleeping a lot less. I can't imagine taking 20g / day for loading. Re: stomach issues: My stomach was having issues after a week of just 3.5g/day, but mixing it in hot water solved this for me. Thanks for the video!

[@laxfich_gecko]

heating it (hot water) turns it into creatinine, which is useless

[@mrwhiteshorts]

Thanks Chris. Up here in North Scotland sometimes its the, erm, Scottish Suppliments which are too frequently consumed for the amount of riding done :/

[@lifeamazing9203]

I just want to share my personal experience with creatine. So the impotant point of it is just not to use the "load phase" at all, just don't do that. Start normally to take usual dose of 5gr per day and better to do it AFTER training , because it is more effective then. You don't really need any "load phase" just because the effect will be the same, but it will take few more days and with lesser or no side effects.

[@dandrescher4098]

Good video- i haven’t personally heard of many dealing with gas from creatine but everyone has their own side effects . I also find the energy/ recovery aspect to be quite an advantage as well

[@adamskee]

I agree Chris, I am 51M and have been training in altitude rooms recently (3500m) , lots of Z2 riding and running. I am 12 months + with 5 grams a day of Creatine and 5 Grams AAKG and have recently doubled my Creatine to 10grams a day and have noticed considerable measurable gains in my long distance riding and recovery. Creatine by itself is great but the AAKG seems to balance out the negatives for me.

[@zedgee4514]

if you have off-season creatine is good for gym strength work, but you are right about the bloating and water it's uncomfortable, it's probably safe to use twice a year not constantly. yeh podium👍👌

[@kubackjeee]

Bloated because of this stupid loading phase. Who does that in 2023 🤣

[@vittocrazi]

its super safe even year round, as long as you dont go overboard. just take the recommended doses maximum

[@gregpeterburs4155]

Been doing creatine since it became available, I’m 77 and still weight training, hiking etc . I take 3 grams a day 6 days a week along with many herbals. My doctor can’t believe how great my skin looks

[@bigaln1393]

I was a cyclist, a sprint specialist, used creatine occasionally and could hit 74kph in a road sprint, changed to Olympic Weightlifting, won the State Titles, but had not been using Creatine, started using after the States prior to the nationals, my PB had me no where near a medal for nationals but after 4 weeks of using it leading up to the nationals, I smashed my PB at the nationals and took the Gold. Back into cycling now and will be using Creatine again but first Carnitine to drop the weigh

[@GaiasFleas]

Thanks for this honest account! From someone thinking of supplementing.

[@michaelwellner6292]

Nice display of all the work you have done. Congrats on all the gains.

[@nunoprazeres1173]

Great video! One thing... I did not recall you mentioning one of the huge downsides of creatine and supplementation in general: the risk of contamination. Everybody should be fully aware of this in the first place and this means either totally staying away from supplements or, paying a premium for fully certificated brands by reliable labs. You definitely do not want to risk going down as a cheater just because you decided to spare a few bucks buying a cheap supermarket supplement. About Creatine, I can only share my personal experience. I used it in the past trying to leverage my gym and interval work. The results were good (both in the workouts and the racing) but I really can not say if it was from it, the training itself or even some kind of placebo effect. I would do it again for sure...

[@joshschrader4732]

Started creatine two months ago and have noticed a boost in energy which has translated into the pedals- no data to report but a noticeable difference antidotally. The most valuable benefit for me though has been the mental boost I've had since starting my regime of 5mg daily (no load phase). I have a higher happiness baseline as a result, in fact, many studies document the anti-depressant effect of creatine. Creatine may not be for everyone but I sincerely believe it could be helpful to a lot of people.

[@dmurphy1578]

I go on and off since I was in high school in the 90s. I always use it for workout recovery.

[@jonbeargenx]

You should try to avoid caffeine and creatine intake at the same time. It's easier on the stomach and the effect is likely better overall as you feel better. With caffeine you lose water and with creatine you stack up more water, so it is really important that you drink more water.

[@grahames9228]

Congrats on the podium finish.

[@jpprovost64]

i took creatine about 15 years ! cause i do training weight and a cyclist amateur ... and i always said its good too for Cyclist !!

[@Tim_McMurray]

Serious topic, delivered well with a touch of humour. Excellent video

[@ChrisMillerCycling]

Glad you enjoyed it!

[@DanielWhitaker-zx1ss]

Family matters to those whom have families...or at least it should - Appreciate your sharing as such!

[@joolski]

Really interesting video, and your results match very closely with my experience with creatine. I also really focused on training hard when my HRV was high, and made sure I slept better (using magnesium tablets really helped). And well done on the Podium finish, amazing result !

[@ChrisMillerCycling]

Thanks for sharing!

[@ryanS593]

I took creatine in the off season. But was more in the gym then on the bike. Came off the stuff heavier and got awhile it seemed like I was dehydrated quite a bit. Even was cramping in my quads on the climbs. Been over a month now and the cramps are gone. The weight is still on tho.

[@denouden92]

Understand the whole family part! That’s exactly how I feel with two boys who are non stop Thanks for the video! Was very helpful

[@CM-iz5ny]

The literature on creatine is extremely positive. I personally have seen a massive improvement in my health since using it.

[@helios4425]

Such as?

[@CM-iz5ny]

@@helios4425 The main and obvious benefit being muscle mass. But it also increases bone density, energy, cognitive functioning, and muscle repair. There's some evidence that it can tighten the skin of your face to help with wrinkles but I haven't looked into that claim to much.

[@alainpfammatter8224]

Thank you for this valuable review. Especially those non measurable points are interesting to hear.

[@ChrisMillerCycling]

Glad it was helpful!

[@ahmu.k6282]

great videos recently mate. unsure what's changed but more relatable content i suppose and love the side that exposes more racing-adjacent topics.

[@ChrisMillerCycling]

Much appreciated, glad you are enjoying the change.

[@jeffries848]

FYI the stomach/gas issue aren’t across the board for everyone. It does affect some people but most of the people I know that take it don’t have a problem. Personally I unfortunately have a sensitive stomach but I haven’t had any of these issues and I’ve been taking daily for about a year now.

[@stianpollestad754]

3:44 Love the Star Wars art 👌

[@themarketingchip2874]

Endurance athletes don’t need to load, just need to take it like a normal supp. You will hold too much water.

[@alexaudiovisuals]

As someone who has been doing primary calisthenics for years and just started cycling a year ago, ive been taking creatine long before i touched a road bike and never considered it has any effect on cycling. The weight thing is a negative for you but its due to the water the creatine pulls into the muscles, so the cosmetic benefits are definitely at least a little part of the reason many people who are into fitness take creatine

[@drym3943]

I feel like it is something rider could use during a power/strenght training phase.

[@sunnuntaipyorailija1662]

Strange that short term power didn't increase. That's to one I was expecting to increase. Have not tried creatine while cycling, but during gym training back in the day, short term power always increased, and I was able to use max power for a few seconds longer.

[@ChrisMillerCycling]

Thanks for sharing

[@rfrancoi]

Thank you for your transparency.

[@duanescot]

While anecdotal, I've had periods of using Creatine vs not, being a serious road cyclist, mountain bike too, but I can see serious performance improvements using creatine in everything from increased power, endurance, recovery, etc... vs the times I am not using it..

[@shkrugwejurff9339]

Thanks for your video. I take creatine monohydrate in smaller doses (1-3g) and not every day. Either an hour or more before training, or when I remember. The positive effects of creatine are noticeable, and the negative ones (slight increase in pressure, acne, swelling) are minimized. This mode suits me: for the gym, for running, cycling and one-day ski touring in deep snow, or on the track. My weight: 83-87 kg. Height: 185 cm. *Creatine *can not be stored* in a dissolved form, it must be taken immediately, otherwise it turns into creatinine (*sort of).

[@Sandi_shores_lands_fish]

Oh thanks for telling me.. I used to make a workout mix and put the creatine in and store it in the fridge

[@BikesKomsCRO]

Keep these videos coming.. Love the pod.. Love the varied content. Let's go!

[@ChrisMillerCycling]

Glad you like them!

[@BikesKomsCRO]

@@ChrisMillerCycling used to take creatine for weight Lifting, now I lift without and actually look better without the water weight and keeps me lighter for the bike. 95kg and 195cm so I already struggle up climbs, 4.0w/kg has been tough going and 3years of training.. Depending on a person, this might help or actually hinder them! For me it's the ladder, but not everyone is as big as me :D

[@Robert_koelbel]

Great content! BTW you will have more success with creatine, when your intake of caffeine is by zero. The creatine depot in your muscles stays higher. That means your deadpoint in your muscle in a cycle race is later, or it doesn’t even come.

[@upgrade222]

Taking creatine used to bother my stomach too, now I'm taking a good quality micronized version and I have no problems at all

[@petersteadman841]

I like your term "ducks in a row" with all the products available and marketed it's easy to build up an expensive shooting gallery that's often not needed with a good diet. I found creatin monomongate gave me eye bags. I guess that it was water retention. Though I did feel stronger. A few more eggs in my diet would of probably given the same result. Great channel ✌️

[@ChrisMillerCycling]

Thanks peter. Really appreciate the comment and your thoughts. Chris.

[@laur83]

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.

[@TheImprobableIronman]

Really interesting video - and the overall comparisson of W/KG pre and post-Creatine was a really good insight into the overall picture; not just a headline gain.

[@2011studies]

So is the weight gain water weight or muscle weight? If water, a simple natural diuretic like small amounts of parsley or watermelon would help.

[@left0verture]

Appreciate your balanced account - pros and cons. I just started creatine a few days ago. I’m just under 200 lbs normally and am taking 10mg/day. I absolutely noticed the stomach issues you mentioned - wasn’t sure if it was coincidental or not, but after seeing your video, I’m guessing the creatine is at least a factor. I’m not a “serious” cyclist, but I wouldn’t mind a little more energy. I’m more interested in cognitive benefits. I’m 67 and starting to have those “duh moments” where I can’t come up with a name or a word. Hoping creatine may help a bit with that. I watched my 93 year old dad waste away from Alzheimer’s and I’d prefer to do anything I can to avoid that in my own “golden years”.

[@odinsameasfirst2640]

You have to establish a baseline with creatine. There is no need to load with creatine. It's 5g each day. You need to take the stuff for at least 6 months to avoid hypochondriac thinking. The weight gain at the beginning is short term. It doesn't give you fast twitch endurance or enhance anything that requires large amounts of high impact exercise. It probably will not help a cyclist much for short sprints but will help for long endurance rides and muscle recovery.

[@Tom-pc7lb]

Great episode. Thanks my take was just the benifits of better mood was worth the whole effort.

[@gravity4fun364]

The extra weight is water retention, a very well known "side effect" of creatine

[@AZWings]

I guess my question is what were you hoping to get out of creatine? Why did you take it? Being more familiar with creatine from the muscle building perspective, I'm not really sure what performance benefit would be expected for a cyclist. As other have commented, creatine increases water in the muscles, so weight gain is totally expected. I can't speak to the stomach problems. I've been taking it every day for around 4 years and have never had any stomach problems. Really interesting video though. Thanks for sharing.

[@pigs6486]

The problem is the weight gain is literally only ONE time, it's not like you're gaining 3 pounds of water every single 5g dose. So that ONE weight gain will very easily be lost over time.

[@duiliopaterno3780]

Fantastic Video Chris ! Great insights & so well explained 👌🏻thx

[@ChrisMillerCycling]

Glad you enjoyed it!

[@samsonbreed6049]

Best and most informative creatine video I've ever seen 😎👍👍 thanks Mate. I'm trying to get leaner..not put on more water weight..I will skip on the creatine.

[@pandatactical4530]

Really interesting video. I did not see the gastro problems but definably saw the weight gain very quickly after starting a cycle. Congrats on the podium finish!

[@johnsmith-gz6ei]

Gastro problems I noticed happened when I didn't consume enough water. If I consumed enough I was fine.

[@ChrisMillerCycling]

Thanks for sharing!

[@nolanvini]

I think you mean grams when you are saying milligrams?? Quite the dose difference! Also, whether you need to load these days is controversial.....

[@svendeclercq5160]

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.

[@mylittlepitbull3143]

I used creatine and had great results.

[@kevingest5452]

I use creatine while training... it does put some weight on, but the power increases from being on it, seem to balance that out so performance stays about the same despite being 5 lbs heavier. When race season comes, I an easily stop using creatine a few weeks before the race and drop the 5-lbs of water weigh, but some of the benefits of having been able to train with a higher load stick around.

[@gregtitus2467]

I like your objectivity and open-mindedness. Nice after-action report on your trial of creatine!

[@ChrisMillerCycling]

Thanks Greg! Glad you enjoyed the video

[@HowToGetMoreMetal]

I went from 5g to 2.5g and really hit the gym doing calisthenic exercises with a focus on my legs. My weight dropped, and my power increased. Hope that helps.

[@ChrisMillerCycling]

Thanks for sharing your experience

[@tetonbound]

I use creatine, but mostly just in the first half of the off-season when I'm lifting ~3 times per week and don't care at all about the weight gain. To the extent that it increased your 8min power numbers, I think it has an even more pronounced effect when it comes to weightlifting & muscle building. Also as many have said, I don't think that kind of loading phase is necessary. I sometimes take 2 doses in a day for good measure during the first couple of weeks (usually just an "extra" dose of 5g after lifting sessions, in addition to the daily 5g dose), but definitely no more, and I've never had any gut issues from that.

[@alexandrespengler1685]

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.

[@dianabailey9757]

Unbelievable results at 64. Climber so weight matters. It has made a.solid, measurable 25% uptick in recovery after hard sessions, time between hard goes on routes also down by 25 to 35%, and in recovery during the climb at rest points. This was touted to me as a.maybe it will help...I tried it 30 years ago and didn't feel much different. Now it's a genuine assist with solid results. Older body. Maybe that's the difference.

[@Mark4Jesus]

I saw somewhere else that creatine makes you retain more water, but I didn’t know about the flatulence.

[@waynesmith4589]

Hi Chris great video , when I saw you did the loading phase followed by 5gms a day I knew what was coming, I've been using Creatine for many years and think its brilliant BUT !! you really don't have to do the loading phase or 5mgs a day, for me personally the minimum effective dose is 2g a day continuously, at this level I get benefits with no negative side effects, the body produces around 1g a day anyway so an additional 2 triples your daily intake, NOW !! if I take 5g like you did I shit and fart myself to death plus some unwanted weight gain, so in a nutshell its a very effective supplement but you have to find your effective tolerance level, start off with 1g a day for a week and push it up until you get the negatives and then reduce accordingly.

[@ChrisMillerCycling]

Thanks for sharing Wayne

[@truth-Hurts375]

Mine is 3grams a day.....

[@retardno002]

​@@truth-Hurts375 Same, micronized, 3g. Tried 6 g one day, oof, bad idea.

[@marktechsci]

Doesn’t matter. You can take more, any extra is just excreted. Need to drink a lot of water. This is well documented. The weight gain as a result of the water retention is as well. So you didn’t read up on it and were surprised with the results. 😂. There were NO negatives, they were all part of the normal process. It’s like saying “oh man, I took 500mg of caffeine a day and it enhanced this and this, but the negative was I couldn’t sleep.” No story here.

[@pigs6486]

2.5 is the sweet spot. Also if you eat red meat or fish, there's creatine in there too.

[@Brian-zb1mv]

There are forms of creatine (kre-alkalyn and HCl) that don’t have the same water weight gain effect. Also, loading is not necessary if you’re going to be taking it ongoing for a while. Really, it’s just about all positive for most athletes / people.

[@amblincork]

As an older masters runner, I have spent time wondering if creatine might benefit me so thank you for sharing your expereince

[@Montecitodesign]

I wonder if you need to balance Creatine with a particular diet (specifically for you). Also, I would look into how much Creatine for you based on your weight and not based on package guidelines.