Ultimate Creatine Guide

A popular myth seems to be that you will lose all your hard earned muscle when you stop taking creatine. This myth ties in closely with the “Is Creatine a Steroid/Drug” post I made because people seem to think you lose a lot of muscle mass just like coming off a steroid cycle. Like steroids and possibly adding to the confusion, it is recommended to “cycle” creatine or use it for a few weeks and then stop for a few weeks. Cycling has several positive benefits with the main one being your body does not become accustomed to the extra creatine and slow down its production of natural creatine.

Bottom line: You may lose some water weight when you stop taking creatine, since it causes your muscle to store extra water but you will not lose any actual muscle providing that your diet is in proper order and you continue to exercise.

This is a great question and one that should be considered carefully by athletes and active individuals. Creatine causes your muscles to retain extra water, therefore your body will require additional fluids. It is easier to become dehydrated while taking creatine. This is especially true if you are performing rigorous activity (working outdoors, sports practice, etc) and/or if the weather is hot. I would recommend increasing your water intake by at least 20-25%. For an average size active male, I would recommend drinking at 1-2 gallons of water per day.

One good indicator of your hydration level is the color of your urine. It should be clear throughout the day (it may be yellow in the morning or right after you take a multivitamin). If your urine begins to look yellow, it means you are already dehydrated! If that happens, hydrate yourself and increase your water intake the next day.

Some studies also suggest that creatine places extra work on your kidneys. Consuming plenty of water helps keep your kidneys flushed and performing at their optimal levels.

Many people question whether creatine is a steroid or drug since it enhances performance. The short answer is no. With all the media hype over performance enhancing drugs and professional athletes, I believe people have come to associate almost any substances that increases performance as illegal or a drug of some sort. The simple truth is that caffeine is a performance enhancing drug and I don’t think anyone would be worried about drinking a Coke before a drug test.

For a longer answer, creatine is a naturally occurring substance. The best natural sources for creatine are meat (red meat specifically) and fish. Like many other vitamins and minerals, most people’s diets do not supply optimal levels of creatine for some activities, thus the need for creatine supplementation.