Pure Supps Creatine Monohydrate

When posing this question, it’s important to remember that the benefits of creatine are mediated by the levels in muscle tissue. These levels build up gradually over time, and do not change significantly with administration of a single dose. So the question of whether to take creatine before or after a workout should really come down to what time provides the best absorption. There are a couple of studies showing that creatine absorption and uptake is greater when taken after a workout versus before. However, the differences are not major. The more important factor is to take creatine on a continuing day-to-day basis so as to maximise levels in muscle tissue.

Creatine monohydrate happens to be the most widely studied ergogenic aid in sports nutrition but despite this, there is no substantial evidence it causes any form of kidney disease or damage. This rumour about kidney problems and creatine seems to have come largely from anecdotal reports, rather than any published study.

Diarrhoea and associated digestive complaints are among the most common reported side effects of creatine supplementation. However, reports suggest that digestive upsets are more common when larger doses (i.e. 10g and up) are taken. Therefore, one of the most basic and effective strategies to reduce digestive upset caused by creatine is to take doses of 5g or less. If this still causes stomach upset, try taking 2 or 3g.