#101

Nutricost (and most other brands I’ve tried) flavorless creatine monohydrate has absolutely no taste whatsoever according to my taste buds. I can dump it straight into my mouth then sip some water to swallow it down. Easy does it.

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#102

I should also note I’ve been taking creatine for 20 years. Took my first scoop in my dorm room in college thinking it would make me huge. Good times.

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#103

Did it work???

Hahaha… judging from your avatar pic… yeah!

Puts you at around 38 years… nice!

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#104

I’m pretty sure it’s tasteless to some people, vile to others. Like cilantro. I’m unlucky in this regard. Have tried different brands and sources of the same thing.

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#105

EXCELLENT!! And we can both thank @rps!

and great catch on the glycine! I take the amount as stated on the bottle, so probably closer to 1g

@LukeMV I have nutricost monohydrate creapure and it’s putrid to me :slight_smile: You and @desertshores are simply tougher… I’ll alert the media

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#106

I’ll go out on a limb and guess it was weight lifting that did the trick.

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#107

I got big, but not because of creatine lol. I’m 39 now so I’ve been on it 21 years actually.

My mind forgot how old I was for a second so I should probably increase the dose for the brain benefits.

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#108

To be fair, I can handle bad tasting stuff fairly well as my taste palates adjust. I’ve done NAC powder for a while and that tastes TERRIBLE. I also eat a can of sardines or herring every morning, which I used to HATE. Now I can tolerate them.

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#109

Jeezus f—-ing Christ! Do you enjoy the sardines with a side of live worms? Might as well. And yes, @Beth. call the press!

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#110

Maybe we have discovered something new. I can neither smell nor taste creatine, at least from the brands I have used, and Nutricost is one of them.
My first thought was maybe you got a bad batch or something. Can you smell the creatine?

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#111

Same for me. Maybe it’s a genetic based sensitivity variation as pointed out by @medaura.

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#112

It was a brilliant idea, but nope, that wasn’t it!

I can’t smell a thing, but for science, I tasted it straight. At first I didn’t taste anything, but then it hit me. If I had to describe it, it was like putting baking soda or powder in my mouth (I can’t remember which).

I made a yucky face and immediately threw back some chocolate chips!!! All is right with the world once again.

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#113

Dr. Brad weighs in on Creatine.

5 g a day to avoid GI issues.

Great muscle and neurological effects

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#115

Not weird at all - that’s exactly what I do

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#117
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#118

Fantastic deep dive… everything Creatine. Wow!i have been alternating 5 grams and 10 every other day (due to extra dose on weight training days). Guess I will go 10 every day. Been supplementing it 8 months so far. Seems helpful at workouts.

Also… good to know heat of coffee doesn’t affect Creatine… and since I use in an average cup… probably no issue with the caffine.

Great podcast… thanks for providing it.

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#119

Here is summary to transcript with main bullet points:

  1. Creatine’s Role in Muscle Performance and Strength
  • Increases the availability of ATP, especially during repeated high-intensity efforts (e.g., sets 2, 3, and 4 of a resistance exercise).
  • Improves training volume and overall strength gains over time.
  • Speeds up recovery time between sets and may reduce muscle damage markers (especially in endurance-type scenarios).
  1. Benefits for Older Adults
  • Aging leads to losses in type II muscle fibers and declines in muscle strength and power.
  • Creatine, combined with resistance training, can help older adults increase or preserve muscle strength and lean mass.
  • Has shown some ability to improve functional tasks (like sit-to-stand) in studies where it’s combined with exercise.
  1. Bone Health
  • Majority of evidence suggests that creatine has an anti-catabolic effect on bone (reduces bone resorption).
  • Studies in postmenopausal women show small preservation effects but not outright increases in bone mineral density.
  • Effects on bone likely require mechanical loading (exercise) to manifest.
  1. Brain Health
  • The brain synthesizes its own creatine and tightly regulates creatine uptake via the blood–brain barrier.
  • Supplementation can help under conditions of high metabolic stress: sleep deprivation, hypoxia, or possibly after traumatic brain injury.
  • Some evidence suggests higher doses (e.g., ~20 g/day) or longer-term supplementation are needed to increase brain creatine content.
  • Emerging data link creatine to potential benefits in depression (when combined with antidepressant therapy) and for supporting cognition under fatigue.
  1. Dosing Strategies
  • Traditional Loading: ~20 g/day for ~7 days, then maintenance of ~3–5 g/day. Primarily studied for quick saturation in muscle.
  • No Loading (Lower Dose): 3–5 g/day consistently for about 4 weeks can also fully saturate muscle, though more slowly.
  • Some newer insights suggest ~10 g/day may better target bone and/or brain, especially for older individuals or times of higher stress.
  • Splitting doses (e.g., 2.5 g morning and 2.5 g evening) or taking with food can reduce gastrointestinal issues.
  1. Myths and Safety
  • Kidney/Liver Issues: Elevated blood creatinine from creatine supplementation can be a false positive for kidney problems. Evidence does not support actual kidney or liver damage from recommended doses.
  • Hair Loss: A single study found an increase in DHT (within normal physiological range) but did not measure hair follicle changes. No direct evidence that creatine causes baldness.
  • Weight/Fat Gain: Creatine can cause a small increase in total body water, but most studies show stable or slightly reduced fat mass when combined with exercise.
  • Dehydration or Cramps: Contrary to claims, creatine tends to enhance cell hydration rather than causing dehydration.
  1. Population-Specific Notes
  • Children: No evidence of harm; possible benefits for muscle performance. Lower doses (2–3 g/day) are commonly referenced if supplementation is used.
  • Pregnancy: Human safety data are still limited; no direct evidence of harm. Research is ongoing in Australia and elsewhere.
  • Vegan/Vegetarian Diets: These groups have lower baseline creatine stores and can see larger gains in performance from supplementation.
  1. Combining with Other Supplements
  • Creatine and protein together can be beneficial post-exercise.
  • Very high-dose caffeine (>250 mg) might interfere with creatine’s cellular effects, but evidence is mixed. Moderation is suggested if used at the same time.
  1. Forms of Creatine
  • Creatine Monohydrate is the most researched form with nearly 100% bioavailability.
  • Other forms (HCl, ethyl ester, buffered) are not proven more effective or safer.
  • Micronized monohydrate may reduce “grittiness” but is still the same basic compound.
  1. General Recommendations
  • Third-party tested creatine monohydrate is advised to ensure purity and safety.
  • Daily, consistent use (with or without loading) is suggested if seeking benefits for muscle, bone, or brain.
  • Exercise is key for substantial benefits related to muscle and bone; creatine alone can offer mild advantages but shows its greatest effects in combination with resistance or weight-bearing exercise.
9 Likes
#120

@约瑟夫_拉维尔
I just listened to your creatine podcast, but after a search I couldn’t find an episode specific thread on that topic. Did I miss it?

EUREKA! I didn’t even know there was another type of creatine, it’s HCl vs monohydrate!!!

I have since found a way I can tolerate the creapure powder, but when I was struggling, I found a few companies that sold pills, but after noticing they were only 750mg, I passed because getting 5grams would be too unpleasant…

During your podcast, I learned HCI is much better absorbed, so you need less, and I looked to discover those 750mg pills were indeed HCI!

I’d just assume not lessen my yogurt experience, so unless there is any reason not to, I’m going to now buy the capsules… so excited!

Also, I see his brand of HCI is called out as being the ingredient in the nutricost product.

I’ll look for the couple of other people who couldn’t deal with the taste and I’ll tag them here.

@Deborah_Hall You mentioned you were now taking gummies, but it didn’t register with me that it was a different form. I’m tagging you here incase you didn’t realize the one gummie is most likely the correct dose for you. He said 750mg per 100lbs.

Thx again Joe… very helpful!!

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#121

Is it OK to put it in a hot drink? I’m always wary of doing this, but it is an easy way to take it.

1 Like
#122

I cool my coffee down a bit before I add anything.

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