Benefits of Creatine Monohydrate
Creatine monohydrate has been extensively studied and shown to provide numerous performance and health benefits (1). Here are some of the top scientifically proven benefits of supplementing with creatine monohydrate:
- Increases Muscle Strength and Power Output – Multiple studies demonstrate that creatine supplementation can significantly boost strength and power during high-intensity exercise like weightlifting (2, 3). This is likely due to increased capacity to produce ATP energy in muscles.
- Enhances Muscle Growth – By enabling you to lift more weight and perform more reps, creatine supplements help spur greater muscle fiber growth when combined with strength training (4). It can boost lean body mass gains.
- Improves High-Intensity Exercise Capacity – Creatine enhances the body’s capacity for performing high intensity workouts. This translates into more total reps and work performed during training (5).
- Faster Muscle Recovery – Some research indicates that creatine aids in post-workout muscle recovery due to its effects on muscle protein synthesis. This allows for faster repeat performance (6).
- Hydration and Cell Volumization – Creatine pulls more water into muscle cells, causing them to inflate. This “cell volumization” can enhance protein synthesis and reduce protein breakdown (7).
- Neuroprotective Effects – Creatine appears to enhance mitochondrial function and health in neurons. It may help protect the brain against neurodegenerative disease (8).
- Decreases Fatigue – Clinical studies consistently show that subjects report significantly less fatigue and exhaustion after creatine loading. This allows for longer workouts (9).
The performance and physique enhancing properties of creatine are best achieved when combined with a proper resistance training regimen. Many of the world’s top athletes in power sports supplements with creatine for good reason – it provides significant ergogenic effects. Research overwhelmingly supports its safety and effectiveness.
Ingredients in BioSteel Creatine
The main active ingredient in BioSteel’s creatine supplement is 5 grams of pure creatine monohydrate. This form of creatine has been extensively studied and shown to be highly effective at improving exercise performance and building muscle strength and size.
BioSteel creatine powder contains no added flavors, sweeteners, or other unnecessary ingredients – just pure micronized creatine monohydrate. It mixes easily into water or juice without leaving any gritty texture.
Here are some key details on the ingredients:
- Creatine Monohydrate – 5 g per serving. This is the optimal daily amount for boosting creatine levels and gaining the full benefits. Many studies use doses in the range of 3-5 grams.
- Micronized Creatine – The creatine monohydrate is micronized into a fine powder, which improves mixability and absorption compared to regular creatine.
- No Added Sugars – BioSteel creatine has zero grams of sugar added. Many competing products add sugars to improve taste, which can be detrimental for those monitoring carbohydrate intake.
- Natural Stevia Extract – A small amount of stevia leaf extract is added to provide a slightly sweet taste without any calories or glycemic impact.
- Natural Flavors – Minimal natural flavors are used for a slight citrus taste. No artificial flavors, sweeteners or colors.
- Non-GMO – The creatine and other ingredients are certified non-GMO, which is ideal for athletes or individuals concerned about GMOs.
Overall, BioSteel creatine sticks to pure creatine monohydrate without any “extras”. The minimal ingredients make it versatile to mix into any pre or post-workout drink.
Those looking for a convenient creatine that dissolves easily, tastes decent, and avoids fillers or additives can benefit from the simplicity of the BioSteel formula.
Creatine Dosage Recommendations
When supplementing with creatine monohydrate like BioSteel’s formula, following the proper dosage guidelines is important to get the full benefits. Research shows that a dosage of around 3-5 grams per day is effective for most people.
Here is an overview of general creatine dosage recommendations:
- Loading Phase: Take 20 grams per day split into 4 equal 5 gram servings for the first 5-7 days. This rapidly saturates your muscles.
- Maintenance Phase: Take 3-5 grams once per day after the loading phase. 5 grams is shown to be slightly more effective than 3 grams.
- Pre/Post Workout: Many take 2.5-5 grams pre and post workout on workout days. This can optimize performance.
- On Off Days: Take 3-5 grams on rest days for continued saturation. Off days are when creatine gets taken up by muscles.
- Timing: Any time of day is fine, but many take creatine before or after workouts. Morning and night doses may work well.
- Cycling: Take creatine consistently every day for 8-12 weeks, then take a break for 1-2 weeks. Repeat cycles.
BioSteel’s serving size of one 5 gram scoop per day falls right in line with the standard maintenance dosage. Those doing a loading phase could take 4 scoops per day for the first week then back down to one scoop daily.
Experienced athletes or weightlifters may prefer taking two servings of 5 grams on workout days both pre and post workout. On rest days, one 5 gram serving would be adequate.
Creatine loading is not mandatory, but it helps saturate your muscles faster. Lower maintenance doses still work well, just at a more gradual rate. It’s best to take creatine consistently every day when actively training.
Creatine Loading Phase Explained
One popular supplement strategy with creatine is to do a “loading phase” at the start. This involves taking a higher daily dosage for 5-7 days to help rapidly saturate your muscles with creatine.
Here’s a closer look at how creatine loading works and who may benefit:
- Dosage: Around 20 grams per day split into 4 servings of 5 grams each.
- Duration: 5-7 days is standard for the loading phase before lowering to a maintenance dose.
- Benefits: Reaches optimal muscular creatine levels faster, boosting effects sooner.
- Muscle Saturation: Loading can achieve full saturation in 3-5 days rather than a few weeks.
- Performance Gains: Greater power and strength gains in the first few weeks when lifting.
- Downside: Potential for initial water weight gain and GI discomfort if taking larger doses.
The main incentive for doing a creatine loading protocol is to reap the rewards faster. Endurance athletes may utilize it to boost performance for an upcoming competition.
Weight lifters may load creatine for the first mesocycle of training to maximize strength and hypertrophy gains. The quicker rise in muscular creatine levels primes your body to achieve new personal records.
That said, loading isn’t absolutely necessary. Lower daily maintenance doses still get the job done. It just takes a few weeks longer to fully saturate muscles without a loading phase.
Those with a sensitivity to creatine’s water retention effects may opt to skip loading altogether. If gastrointestinal discomfort is an issue, spread doses throughout the day.
At the end of the day, creatine loading can offer a strategic advantage for hitting new PRs. But it’s ultimately optional since regular daily use will achieve the same effects, just over a slightly longer timeline.
Creatine Cycling: Should You Cycle On and Off?
Some creatine users practice “cycling”, where they take creatine for a period of time then go off it for a period. But is creatine cycling necessary or beneficial?
Here’s a closer look at the science behind creatine cycling and recommendations:
- No biological need: Muscles maintain elevated creatine levels for around 4 weeks after stopping supplementation.
- Anecdotal benefits: Some report gains after restarting creatine following a brief break.
- Cycle duration: Common cycling protocols are 8-12 weeks on, 1-2 weeks off.
- Downside: Lose the ergogenic effects while off creatine.
- No evidence: Studies show continued benefits with long-term use, not cycling.
- Save money: Cycling on and off can reduce costs of creatine supplementation.
There is no compelling scientific evidence that cycling creatine is necessary or provides unique benefits compared to sustained use. Creatine does not appear to lose effectiveness even after months or years of continued supplementation.
However, plenty of seasoned lifters swear by periodic creatine cycling. The main rationale is that it allows the body to respond again to creatine’s effects after being temporarily deprived. But studies have not confirmed this benefit.
Cycling creatine may help reduce side effects like water retention for some people sensitive to it. It can also cut costs for those taking it for many months on end.
At the end of the day, cycling creatine is likely unnecessary but unlikely to be detrimental if done intelligently. Users can experiment and see if they notice any differences on or off creatine after an 8 to 12 weeks cycle.
When to Take Creatine Monohydrate
Is there an optimal time to take your daily creatine supplement? Research shows it’s effective any time of day, but here are some beneficial strategies:
- Pre-workout: Taking creatine about 30-60 minutes before training helps provide energy for your session and maximize performance.
- Post-workout: Spiking creatine levels right after a tough workout can enhance recovery and muscle building processes.
- Morning dose: If not taking pre/post workout, morning is a convenient time. Creatine stays elevated all day.
- Evening dose: Taking creatine at night allows levels to peak overnight during rest and recovery.
- On off days: Creatine helps muscles recover faster between workouts, so daily use is ideal.
- With carbs: Consuming creatine with carbs or protein can increase muscle uptake compared to taking it alone.
The bottom line is creatine can be taken at any time of day. But strategic timing around workouts or with high-carb meals may offer slight performance or muscle building advantages.
Pre and post workout ingestion ensures your muscles have peak creatine levels during training when ATP demands are highest.
Morning and evening doses bookend the day to maintain consistently elevated creatine content in your muscles. Ultimately, consistency is key – creatine works best with daily use.
Creatine and Weight Gain
One common concern people have about creatine is potential weight gain. Here’s a look at how creatine affects body weight and composition:
- Water retention: Creatine pulls water into muscle cells, increasing weight up to 5 lbs in the first 1-2 weeks (water, not fat).
- Lean mass gains: Supports faster muscle growth when combined with strength training which increases overall weight.
- No fat gain: Creatine does not directly increase fat mass or percentage. The scale weight is from water and growing muscles.
- Looking fuller: Cell volumization makes muscles look fuller and skin appear tighter/smoother temporarily.
- Long-term: Weight gain tapers off as water balance stabilizes. Ongoing lean tissue growth depends on diet and training.
- Weight loss: Can aid fat loss efforts by improving workout performance and building/retaining muscle on a calorie deficit.
It’s normal to gain a few pounds rapidly when starting creatine due to increased intracellular water. This initial swelling effect dissipates over time.
When paired with proper resistance training and adequate protein intake, creatine can help boost lean muscle growth leading to small weight gains over months.
These muscle and water weight additions shouldn’t be conflated with fat gain. Creatine is not inherently fattening, but aids in building metabolic muscle tissue when used synergistically with diet and exercise.
Creatine Side Effects and Safety
Creatine is one of the most studied supplements and has an excellent safety profile, but there can be some minor side effects to be aware of:
- Water retention – Bloating or puffy look from intracellular water.
- Weight gain – Increase of 2-5 lbs in 1-2 weeks, not fat gain but water and muscle.
- Cramping – Some report muscle cramps or pulls, stay well hydrated.
- GI issues – Abdominal pain or diarrhea if taking large amounts.
- Dehydration – Creatine pulls water into cells, increasing need for hydration.
- Kidney issues – Safe in healthy individuals, those with kidney disease should use caution.
- Liver issues – No adverse effects shown on kidney or liver function in studies.
- Drug interactions – Consult doctor if taking medication for diabetes, high blood pressure, etc.
These potential side effects are quite mild for most supplement users. Proper hydration is important when taking creatine to avoid cramping.
Those with pre-existing kidney or liver conditions should consult a doctor before using creatine. Blood work can help monitor kidney function if concerned.
There are no known dangerous interactions with medications, but doctors can advise if concerned. Creature requires responsible usage like any supplement.
For healthy individuals without underlying conditions, decades of research support creatine as one of the safest, most effective supplements available when used properly.
Creatine Without Water Retention
Some people taking creatine monohydrate experience water retention or bloating. Here are some tips to help avoid water weight gain when supplementing with creatine:
- Lower dose – Stick to 3-5 grams per day rather than higher loading doses like 20 grams.
- Cycle usage – Take creatine for 8-12 weeks, then cycle off for 1-2 weeks.
- Stay hydrated – Drink plenty of water daily to maintain fluid balance and avoid cramping.
- Lower carbs – Eating fewer carbs and sodium can minimize water retention effects.
- Monitor weight – Step on the scale daily to track changes instead of just weekly.
- Krill oil – Some report taking krill oil helps ameliorate bloating from creatine.
- Creatine HCL – This form is touted to avoid water weight gain, but has less research behind it.
Additionally, the cell volumization and water pulling effects of creatine tend to diminish after the first few weeks as the body adapts and finds equilibrium.
Any initial puffy look or softness quickly disappears as excess extracellular water is excreted, while intramuscular water is retained increasing muscle fullness.
Maintaining good hydration, minimizing sodium, and opting for smaller creatine doses can help reduce the potential for noticeable water weight gain.
Best Creatine Powder Stack Options
While creatine monohydrate is effective on its own, some people like to stack it with other supplements for added benefits. Here are some of the top stacking options with creatine powders:
- Whey protein – Whey and creatine taken post-workout can boost muscle protein synthesis and recovery.
- Beta-alanine – This amino acid complements creatine well for improved endurance and lean mass gains.
- Citrulline – Citrulline malate provides bonuses for energy, pumps, endurance, and nitric oxide support.
- Caffeine – For energy and performance, a stimulant like caffeine synergizes well with creatine.
- BCAAs – Branched-chain amino acids provide additional power for building muscle and reducing fatigue.
- L-carnitine -Shown in research to have additive benefits for workout capacity and body composition.
- HMB – This metabolite from leucine may have slightly synergistic effects with creatine for gains.
These are just a few of the top scientifically-validated options for stacking with creatine powder. The simplest and most cost-effective stack is creatine combined with whey protein.
Multi-ingredient pre or post workout supplements will often contain things like BCAAs, beta-alanine, citrulline, etc. alongside creatine as well.
Just be sure not to go overboard on too many supplements at once. Stick to evidence-based ingredients that complement creatine’s mechanisms and benefits.
Creatine HCL vs Monohydrate Differences
Creatine monohydrate is the most widely used and researched form, but some argue creatine HCL is superior. Here’s how the two main forms compare:
- Absorbability: HCL is touted as being more water-soluble and absorbable, but evidence doesn’t back meaningful differences.
- Effectiveness: Research clearly shows monohydrate works. HCL has virtually no direct comparative studies.
- Muscle uptake: One small study found slightly higher plasma creatine with HCL, but muscle retention was not measured.
- Bloating: Anecdotal reports say HCL avoids bloating that some experience with monohydrate.
- Price: HCL tends to cost substantially more than inexpensive monohydrate powders.
- Taste: HCL has a more tolerable taste as it lacks the grittiness of monohydrate.
- Safety: Both forms appear equally safe with no adverse health effects.
The bottom line is creatine HCL isn’t clearly superior to monohydrate when it comes to building muscle, strength, or performance. But it may have advantages for some in terms of side effects and taste preferences.
Given the huge price difference and lack of direct comparative data showing greater efficacy, monohydrate remains the first choice for most seeking a value supplement.
HCL can be a suitable alternative for those willing to spend more for possible benefits of reduced bloating and easier mixing/taste.
Vegan and Dairy-Free Creatine Options
For those following plant-based or dairy-free diets, many standard creatine supplements are not suitable due to containing animal byproducts. However, there are good vegan creatine options:
- Creatine monohydrate – Look for vegan-labeled products made without animal components.
- Creatine HCL – This form is always vegan since it is synthesized in a lab.
- Creatine ethyl ester – Also 100% synthetic but has less research behind it.
- Buffered creatine – Types with alkaline compounds like creatine magnesium chelate.
- Liquid creatine – These serum formulations are free of any dairy ingredients.
- Creatine nitrate – Provides added nitric oxide boosting benefits.
Kosher and vegan-friendly creatine supplements will clearly state on the label that they contain no animal-derived ingredients. Brands like Optimum Nutrition, Muscle Feast, and Raw Barrel offer quality vegan creatine powders.
Creatine HCL and newer forms like nitrate and ethyl ester have appeal. But plain old creatine monohydrate has the most proven track record for boosting performance and physique improvements.
Those following plant-based diets can still get all the well-documented benefits of creatine through the strategic use of vegan-friendly supplements.
Does Creatine Cause Hair Loss?
Some people believe creatine may cause hair loss or thinning. But is there any truth to these claims? Let’s dive into the science.
First, creatine itself does not directly impact hair follicles or increase the risk of balding. However, there are a couple indirect factors to consider:
- DHT Levels – Creatine can potentially increase DHT levels, which for those predisposed, may accelerate male pattern baldness.
- Dehydration – Improper hydration while using creatine can potentially dry the scalp and hair.
- Weight Gain – Added body weight from creatine’s muscle building effects raises stress hormones slightly.
These secondary mechanisms provide a hypothesis for how creatine could contribute to hair loss for those already prone to it.
That said, there are no rigorous studies demonstrating creatine causes hair loss or thinning. Anecdotal self-reports are mixed, with some claiming creatine accelerates baldness and others seeing no effects.
For younger men with no family history of early male pattern baldness, creatine is unlikely to be of concern regarding hair health and fullness.
Those predisposed to hair loss should monitor closely or avoid high doses. Proper hydration and limiting other hair stressors is advisable when supplementing with creatine.
BioSteel Creatine Reviews and Ratings
Based on numerous customer reviews, BioSteel’s creatine monohydrate powder receives high marks for its purity, mixability, and value.
Here is an overview of common compliments and complaints based on online reviews:
- Positives
- Mixes easily without grittiness
- No bloating or cramping reported
- Clean label with only 5 ingredients
- Notices gains in strength and endurance
- Good value for a pure micronized creatine
- Some don’t like the light citrus taste
- Powder clumps if not shaken thoroughly before scooping
- Containers could be bigger than 300 grams
- May need to take more than one scoop for 20 gram loading dose
Overall, the vast majority of reviews rate BioSteel creatine highly. Users mention clean energy, better workouts, strength increases, and added muscle size without bloating.
The few negative critiques seem minor. With a 4.5 out of 5 star average rating, this creatine powder delivers everything you need from a simple, pure, effective supplement.