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Message
Creatine Monohydrate
Posted on 11/4/25 at 9:19 pm
Posted on 11/4/25 at 9:19 pm
I’ve seen almost a resurgence of Creatine Monohydrate supplements lately. Now, I’m sure they haven’t gone anywhere, per se, but to me, they seemed really big as supplements 25 years ago or so and now I’ve seen it on the shelves at stores, in ads, and such.
Can someone fill me in on it. Pros and cons? Is 5 mg (that’s the dosage I notice the most).
Also, a little bit about me…I’m a big time runner than is looking to spend the majority of my time/workouts in the gym for the next 4 months or so … weight lifting, circuit training, rowing, stair master / elliptical for cardio etc. 1. It’s cold and I hate running in the cold. 2. It’s dark early afternoons and I hate running in the dark. 3. I want time to build muscle, get off my feet / pounding the pavement 4. It is what it is guys…fall and winter is the worst time for me food wise (I love the warm hearty meals, pumpkin and pecan pies, Halloween candy, Thanksgiving, big Christmas meals, holiday drinks like fall beer, Christmas beer, old fashioned, eggnog etc). I feel like I can be more
productive combating that in the gym as opposed to running.
What do you think? The goal is to build muscle while hoping to lose 5-10 pounds. Should I look into creatine supplements to assist with my workouts? If so, what dosage?
Can someone fill me in on it. Pros and cons? Is 5 mg (that’s the dosage I notice the most).
Also, a little bit about me…I’m a big time runner than is looking to spend the majority of my time/workouts in the gym for the next 4 months or so … weight lifting, circuit training, rowing, stair master / elliptical for cardio etc. 1. It’s cold and I hate running in the cold. 2. It’s dark early afternoons and I hate running in the dark. 3. I want time to build muscle, get off my feet / pounding the pavement 4. It is what it is guys…fall and winter is the worst time for me food wise (I love the warm hearty meals, pumpkin and pecan pies, Halloween candy, Thanksgiving, big Christmas meals, holiday drinks like fall beer, Christmas beer, old fashioned, eggnog etc). I feel like I can be more
productive combating that in the gym as opposed to running.
What do you think? The goal is to build muscle while hoping to lose 5-10 pounds. Should I look into creatine supplements to assist with my workouts? If so, what dosage?
5
Posted on 11/4/25 at 9:31 pm to GentleJackJones
10g a day for general wellness and brain function. Any athletic benefit is lagniappe
Posted on 11/4/25 at 10:11 pm to Mingo Was His NameO
What Mingo said.
5g a day will be absorbed by muscle and will aid in sports performance. As you get closer to 10g+ per day more Neuro cognitive benefits.
5g a day will be absorbed by muscle and will aid in sports performance. As you get closer to 10g+ per day more Neuro cognitive benefits.
This post was edited on 11/4/25 at 10:12 pm
Posted on 11/5/25 at 4:48 am to GentleJackJones
I wasn’t really big on creatine and when I was bodybuilding I only used it when I was using insulin post workout (which was only about four months out of year).
Now, seeing all the cognitive and other benefits I’m using 15g a day of micronized monohydrate and 3g of hcl a day. Dosage is spit up throughout the day. I’ve seen some of the scientific type fitness people say using 20g a day is optimal for most overall benefits. I’d assume like anything else it varies from person to person what total amount one needs to not be overkill/wasteful. Everyone should be on some form of creatine in my opinion.
Now, seeing all the cognitive and other benefits I’m using 15g a day of micronized monohydrate and 3g of hcl a day. Dosage is spit up throughout the day. I’ve seen some of the scientific type fitness people say using 20g a day is optimal for most overall benefits. I’d assume like anything else it varies from person to person what total amount one needs to not be overkill/wasteful. Everyone should be on some form of creatine in my opinion.
Posted on 11/5/25 at 8:21 am to GentleJackJones
its made a come back because of all the research on it coming out in relation to the brain.
5mg is minimal dose but usually will give you almost all of the performance benefits.
10g is considered the starting dose for most to see most of the brain benefits.
5mg is minimal dose but usually will give you almost all of the performance benefits.
10g is considered the starting dose for most to see most of the brain benefits.
Posted on 11/5/25 at 8:26 am to GentleJackJones
I'll pile on with the brain benefits... my husband and I do a heaping 5 in the morning and a heaping 5 in the afternoon. Muscle benefits are a bonus, we're in it for the cognitive benefits.
There are some good youtube videos out there outlining the cognitive aspects.
Now, if we could just find one that can dissolve decently...
There are some good youtube videos out there outlining the cognitive aspects.
Now, if we could just find one that can dissolve decently...
Posted on 11/5/25 at 9:10 am to SallysHuman
quote:
Now, if we could just find one that can dissolve decently...
I just take a dry scoop, and chase it with water.
Posted on 11/5/25 at 9:12 am to Miner
quote:
I just take a dry scoop, and chase it with water.
I don't think I could make myself do that... I might try mixing it in yogurt or something then chasing with water- I read that's alright to do.
What you're talking about, I'd end up choking on it.
Posted on 11/5/25 at 9:14 am to SallysHuman
I was hesitant the first time,
Posted on 11/5/25 at 9:16 am to SallysHuman
quote:
Now, if we could just find one that can dissolve decently...
Hot water.
I drink mine at work. Get hot water from the side spout of the commercial coffee machine (microwave if at home) then slowly add ice...chill it too quickly and it recrystallizes.
Posted on 11/5/25 at 9:19 am to CheesyF
quote:
Hot water.
I heard that messes with it- turns it into creatinine which is of no benefit.
I'm still in the learning phase though. I had looked it up interested in mixing it with my coffee in the morning. Anywho, you might want to check if you'd still be getting full benefit with the hot water.
Posted on 11/5/25 at 10:15 am to Mingo Was His NameO
Do you notice a difference regarding brain function and general wellness? I’m about to start taking 10g a day.
Posted on 11/5/25 at 10:19 am to Miner
Little bit of water in the mouth, 5g scoop, little more water on top. Swish. Swallow.
Repeat.
Repeat.
Posted on 11/5/25 at 11:01 am to SallysHuman
HCl dissolves completely
Posted on 11/5/25 at 11:08 am to SallysHuman
quote:
Now, if we could just find one that can dissolve decently...
I feel this. My son dry scoops. My wife adds it to kefir with collagen and mixes it. I put mine in a small glass, fill it halfway with water, shoot it, then fill with water again and shoot the rest. It isn't dissolved necessarily (though if I bother to stir it, it's better), but it's the most palatable but easy way I've found to take it.
Posted on 11/5/25 at 11:19 am to PrezCock
quote:
HCl dissolves completely
Got a brand you're into? I'm willing to switch- I've got the Equate kind right now.
Posted on 11/5/25 at 11:20 am to hogfly
quote:
I put mine in a small glass, fill it halfway with water, shoot it, then fill with water again and shoot the rest
That's been my method so far. It works, but kinda annoying.
Posted on 11/5/25 at 12:46 pm to Mingo Was His NameO
Mingo - I’ve been taking 5mg for a few years. Would moving to 10mg have any short term side effects? fricked up stomach or anything? All good if so, just wondering.
Posted on 11/5/25 at 1:32 pm to GentleJackJones
quote:
The goal is to build muscle
Creatine isn't going to fix this
quote:
circuit training, rowing, stair master / elliptical for cardio
It's not magic
Posted on 11/5/25 at 1:40 pm to SoFlaGuy
quote:
Mingo - I’ve been taking 5mg for a few years. Would moving to 10mg have any short term side effects? fricked up stomach or anything? All good if so, just wondering.
It shouldn’t. I’ve never experience the stomach issues some report. But if you’ve been taking 5g no problem, upping to 10g shouldn’t change anything
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