I've started working out again, been going at it for a few months now. Not lifting super heavy weights yet, trying to gain weight. Is creatine a good idea? Anything to watch it for, as far as brands, side effects, etc? I've been trying to read up on it, it sounds pretty safe but I'm new to all this stuff.
Creatine is safe to use and has a net positive benefit to recovery time.
There are two potential downsides:
It makes you hold more water, so you've got to drink more water. This might also mess with your calculations if you're tracking weight against calories.
It is also made out of meat. There is not really vegan creatine on the market.
You don't really need it. It helps but it's like 10% more strength and endurance, it's not a huge difference.
Personally I don't like it, it made me nauseous and I didn't even take that much of it. If I ever wanted to train more often I'll consider it again but right now I don't feel like it's necessary.
Just eat a bunch of protein you'll be fine.
It's not a good idea or a bad idea. It might help you a tiny bit. It won't hurt you. If you stop taking it, you may regress slightly on your progress.
But honestly, supplements are a fool's game. If your goal is to feel strong and healthy, you will get there naturally with a normal diet. If you want to look like a Marvel hero, you're gonna need to gear up anyway, and that's way out of scope for casual advice.
You don't need creatine really. Get the working out nailed down first and then move into getting the extras.
I've been working out to good results for about 2 years. Rarely used creatine. Times that I did, the gross taste wasn't worth whatever marginal gain I made.
Have used protein powder though, to good results.
Did some quick searching to check if my previous info was correct and yeah it was, so:
Pretty much no downsides, gives your muscles more energy and is apparentely cheap to get.
The downsides: you have to keep taking it, you won't lose muscle mass, but you will get tired faster after using it for a while because it supplements the energy your muscles have for activity. You will lose water weight but muscles will only go if you stop working out for a longer period.
This is because it benefits muscle growth by improving recovery, meaning you can get more work in, either more sets or heavier weights.
So it's not directly effecting your muscle growth like steroids, it's letting you work harder.
I've been using creatine for about half a decade of program lifting with no negative side effects. There's apparently internet rumors that it leads to baldness, but I have a mane of hair that goes down to my mid back and I'm middle aged.
Like others have said, it's overall good. But I do agree that at your stage you probably don't need it. Get your routine right, eat plenty of protein and get a good amount of rest. Once you hit some sort of goal, like the thousand pound club or something, you can look at creatine. The only other supplements I'd suggest for lifting are caffeine and vitamin D. Everything else is about as scammy as it seems in my opinion.
I’ll add to the chorus and say you probably don’t need it, and probably should keep working on building a solid foundation and getting your form really solid.
It’s pretty safe though, and does help a bit. If you do end up taking it, be prepared for just how thirsty it will make you. I felt like I was drinking so much water, all the time.
