Vegan (or at least vegetarian) Creatine Recommendations?

[dawn16]

@ginger1108 Every day to keep it loaded in your system

 

[childofgod777]

@ginger1108 Creatine does not have an immediate effect on your body, you have to use it consistently over a long period of time for it to make any notable difference in performance.

 

[modsiwevoli]

@ginger1108 Every day 5g

Edited because I wrote mg by mistake

 

[ginger1108]

@modsiwevoli Do you folks agree with the "no load necessary" philosophy? If so, this is a lot easier than I thought haha!

 

[modsiwevoli]

@ginger1108 I think it's not needed, just take 5mg every day from now on, if you miss a day don't stress about it. Just stay consistent and you will be fine

 

[dubschanging]

@modsiwevoli 5 grams*

 

[lilmissinformed]

@ginger1108 Drink lots of water!

 

[ginger1108]

@lilmissinformed I hydrate pretty well to begin with but how much more water should I start hitting? Mostly concerned with when I do longer runs and more likely to dehydrate a bit!

 

[lilmissinformed]

@ginger1108 I cycle long distance (50-100km / 2-4 hours) frequently and hydration and nutrition start to matter a lot more once you push hard past a couple hours.

I started taking creatine last year and I started cramping up more often if I wasn't good about water.

I honestly don't know what the right amount is, but regularly taking magnesium, and then just drinking more water than I usually do seems good enough.

I'll usually drink a litre with some gatorade powder or just eat something salty a bit before I ride and then fill up a bottle with gatorade and water as well for the ride. When I'm doing hard efforts I need about a bottle an hour, so once I finish the first bottle I'll try and find a fountain or tap and fill it up when I can.

This is obviously way more important in the summer when it's hot and I'm sweating.

In the winter I often get away without drinking much at all during the ride as long as I hydrated well before.

It's best to just stay hydrated all the time instead of trying to play catch up... if you're feeling thirsty it's already too late.

 

[sls2labs]

@ginger1108 https://www.bulksupplements.com/products/creatine-monohydrate

I was able to load with this over 9 days with no stomach issues. Gained 2 lb water weight and ~1 inch on waist

 

[h1a1r1y1]

@ginger1108 As others have stated I think all creatine is vegan. I've been using BulkPowders creatine and recently saw this video by Dr. Greger that seems to suggest they're top-notch for purity and not having heavy metals or whatever. So I'll be sticking with them and would recommend them.

Video:

 

[yakuda]

@ginger1108 I use the Naked brand, along with their protein powders. It’s been pretty solid!

 

[eniya]

@ginger1108 Truenutrition.com has vegan labled proteins and supps

 

[mylordyeshuathemessiah]

@ginger1108 Though creatine is well researched and often great, be mindful that it can and does cause hair loss in some men.

 

[bac]

@mylordyeshuathemessiah It does not cause hair loss. It is a myth.
The source of that myth is one single study that claimed that serum DHT levels are increased by 40 % after taking it. DHT in hair follicles is associated with hair loss.

There are two important points:

1. The DHT levels found were insignificant, in the lower region of what is expected. (Increase from 0.9 to 1.25, 0.9 - 3 range is normal)
2. Serum levels are irrelevant for hair loss and do not influence DHT concentration at the hair follicles. They formation of serum DHT (through 5-alphareductase of Testosterone) is different to the mechanism how it's produced in hair follicles.

 

[lilmissinformed]

@mylordyeshuathemessiah I'm already bald bro! chrome dome and being strong/fit go well together.

 

[usal]

@mylordyeshuathemessiah Source?

 

[coindude123]

@ginger1108 Creatine is a backup source to ATP in you muscles. It's not going to do anything for an aggravated achilles.