FAQ

How much creatine should I take?

If you’re new to creatine, start with .06g per kg (or 2.2 lbs) of body weight and titrate up if you have concerns about water retention. If you weigh 150 lbs, that would be about 4 g of creatine daily.

You can either take the allotted amount (about 5 g) every day for a month, or you can take 5 g four times a day for five days in a row. After that, you’ll dose about 3-5 g a day, depending on your weight.

Consistency is key: It can take about a month to saturate your tissues with creatine, so we recommend taking it daily for the best results.

Note: If you have sensitivity to supplements, GI issues, or fluid retention, start with 1 gram and slowly increase to 3 grams (or whatever your full dose is based on the equation above) over the course of one to two weeks. Then, it will take four weeks at your full dose to reach tissue saturation.

WHEN SHOULD I TAKE CLEAN CREATINE POWDER?

Once your tissues are saturated (see general dosing recommendation above), you can take Clean Creatine Powder at any time during the day. However, as you build your creatine stores, we recommend supplementing before your workouts.

Is creatine safe to take regularly?

Yes, creatine supplements are safe and effective. Creatine does not create kidney problems if you have healthy kidneys. If you have pre-existing kidney issues or other health concerns, talk with your healthcare practitioner before using creatine. Research shows that short- and long-term creatine supplementation (up to 30 g per day for five years) is safe and well-tolerated in healthy individuals.

What makes Clean Creatine different than other creatine powders?

Clean Creatine is micronized creatine. This powdered form of creatine monohydrate utilizes a micronizing technology that reduces the particle size by 20 times. This process increases the surface area of the creatine for improved absorption and digestibility and enhanced bioavailability to targeted muscle tissue. Micronized creatine rapidly dissolves in liquid and, due to its increased water solubility and digestibility, does not contribute to common undesirable side effects often associated with large doses of creatine monohydrate intake.

Is Creatine a Steroid?

Creatine is often mistakenly thought of as a steroid because of its muscle growth and performance-enhancing abilities.

Truth: Unlike anabolic steroids, which are synthetic versions of testosterone that boost muscle mass and performance, creatine is naturally occurring. It's found in certain foods and produced in the body.

Importantly, creatine is not classified as a banned substance by major sports organizations like the International Olympic Committee (IOC), the World Anti-Doping Agency (WADA), and the National Collegiate Athletic Association (NCAA). It is widely accepted and used among athletes for its safe and natural role in energy production in muscles.

Creatine boosts muscle strength and growth by increasing ATP (adenosine triphosphate) availability in muscle cells, allowing for more intense and prolonged exercise. This is distinct from steroids, which influence hormone levels and protein synthesis.

Is Creatine Only for Bodybuilders?

Creatine is commonly associated with bodybuilding for the same reason people mistakenly believe it’s a steroid: because of how it boosts muscle growth and strength. This association is often reinforced by marketing that features bodybuilders or athletes on creatine supplement packaging.

Truth: Creatine's benefits extend far beyond bodybuilding. It is effective in sports that require short, intense bursts of activity, like sprinting, and weightlifting, and team sports like soccer or basketball. The supplement is also great for anyone engaged in regular physical activity, improving exercise capacity and energy levels.

Creatine may benefit older adults in maintaining muscle mass and function, too, which can help with age-related issues like sarcopenia (muscle loss) and frailty.

Beyond muscle health, creatine has been shown to enhance bone density, improve insulin sensitivity, support brain health, and offer other health benefits.

Is Creatine Just for Men?

Many early creatine studies focused on male participants, which gave the impression that creatine is less relevant for women. The fitness industry's male-centric marketing hasn't helped this misconception.

Truth: Creatine is equally beneficial for both men and women, enhancing high-intensity, short-duration exercise performance across various sports and activities. It's not just for male athletes; women can also gain significant muscle mass and strength benefits from creatine, which is particularly valuable as you age.

Creatine may offer cognitive benefits, too, improving mental performance and focus for all genders.

Interestingly, women naturally have lower creatine stores than men, and research suggests supplementing with creatine could double the performance improvements for women, and get even more pronounced benefits in areas like brain health and depression management.

While we’re still learning about these sex-specific effects, the current evidence strongly supports the wide-ranging benefits of creatine for everyone.

Does Creatine Make You Gain Weight?

The myth that creatine supplements cause weight gain likely stems from a misunderstanding of its effects on the body, particularly around muscle mass and water retention.

Truth: The initial weight gain often associated with starting creatine supplementation is mainly because of increased water retention in your muscle cells. Creatine draws water molecules into these cells, and this increase in water content not only makes muscles appear fuller but also may improve exercise performance.

Over time, creatine can also promote muscle growth, which could lead to an increase in body weight. This is typically a result of muscle density, however, not fat accumulation. The only way to know for sure is by using a body-composition scale.

Any weight gain is temporary; once your muscles adapt to creatine, that water weight tends to stabilize.

Is Creatine Bad for Your Kidneys?

There have been some reports of creatine causing kidney problems. However, these cases are often with folks who have pre-existing kidney issues.

Truth: Creatine breaks down into creatinine, which your kidneys help eliminate through your urine. Creatine supplementation can raise your creatinine levels in the blood, but this doesn't usually mean your kidneys are in trouble. It's often just a normal, safe change.

Numerous studies show that creatine is safe for your kidneys if you're healthy and use it as recommended. If you have pre-existing kidney issues or concerns, talk with a healthcare professional before starting any new dietary supplement.

Is Creatine a Stimulant?

This myth has likely come about from a misconception of how creatine works, its association with pre-workout supplements, and a lack of understanding of what stimulants are.

Truth: Creatine is not a stimulant like caffeine. It doesn't speed up your heart rate or give you a quick energy boost. Instead, creatine works by helping your muscles produce energy during short bursts of intense activity, like weightlifting or sprinting. It's more about improving muscle performance and recovery than providing an energy rush.

Is Creatine Only Effective for Young Athletes?

Early studies on creatine focused mostly on young athletes, leading to the idea that it's mainly for younger people.

Truth: Everyone, young or old, can benefit from creatine. Studies show that it can improve the quality of life for older adults, helping with issues like muscle loss and brain health.

Other research shows that supplementation can improve strength and exercise performance in pre-menopausal women. Creatine can also benefit skeletal muscle size, function, and bone health when postmenopausal women combine creatine with resistance training.

Does Creatine Cause Muscle Cramping?

This is another myth based on anecdotal evidence, as well as misinterpretation of research and how creatine works in the body.

Truth: Muscle cramps during exercise are more likely associated with dehydration and electrolyte imbalances than creatine intake. Staying hydrated is crucial to prevent cramping during strenuous physical activity.

ElectroReplenish provides key electrolytes like potassium, sodium, chloride, and magnesium for optimal hydration. We've added D-ribose for post-exercise recovery and energy, while taurine helps regulate electrolytes. This formula also provides Vitamin C, quercetin, and citrus bioflavonoids, offering anti-inflammatory and antioxidant benefits. It blends easily into beverages or freeze in popsicle molds. ElectroReplenish has a natural lemon-orange flavor, sweetened with stevia.*

Can Creatine Lead to Hair Loss?

The primary source of this myth is a single study that suggested creatine supplementation might increase levels of dihydrotestosterone (DHT), a hormone derived from testosterone. DHT is believed to play a role in male pattern baldness. The study showed an increase in DHT levels in rugby players who supplemented with creatine, but it did not directly link creatine use to hair loss.

Importantly, further studies did not replicate this finding, and researchers believe factors other than creatine (like intense resistance exercise, which can cause increases in these androgenic hormones) led to hair loss.

Truth: Current evidence does not indicate that creatine supplementation increases total testosterone, free testosterone, DHT, or causes hair loss. Hair loss is a complex issue influenced by various factors like genetics, hormones, age, and overall health. It can occur for various reasons unrelated to creatine use.

Does the elevation of creatinine by creatine represent a risk to the kidneys?

Creatinine is a waste product produced from the normal breakdown of muscle tissue. Your kidneys filter creatinine out of the blood by excreting it in urine. Healthcare practitioners use creatinine levels in your blood as a marker of kidney function.

Truth: When you supplement with creatine, you increase the amount of creatine in your body, some of which gets broken down into creatinine. This increase in creatinine is a natural consequence of higher creatine intake and metabolism, not necessarily an indication of kidney damage or dysfunction.

Higher creatinine levels in your lab results reflect increased muscle creatine turnover rather than impaired kidney function. However, because creatinine levels are a common marker for kidney health, the increase can sometimes lead to misunderstandings about your kidney function.

People with kidney disease or decreased kidney function should consult a healthcare provider before starting creatine supplementation. However, the increase in creatinine levels due to creatine supplementation is typically not a concern for people with healthy kidneys.

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