183 - Q&A: Designer Creatine, TRT, Advice for New Trainers + More
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Creatine Types
discusses the various types of creatine available on the market, emphasizing the effectiveness of creatine monohydrate over designer forms. He explains that options like crealkoline, creatine magna power, and creatine HCL are often marketed as superior but offer no additional benefits compared to the basic monohydrate form. Danny advises sticking to creatine monohydrate, recommending a daily intake of two to five grams for healthy adults.
All of those designer creatines are just expensive, marked up forms of creatine that work no better than plain old creatine monohydrate.
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He encourages listeners to support the podcast by sharing it and leaving reviews, highlighting the importance of community support for the show's growth 1.
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Dosage Myths
Danny addresses common myths surrounding creatine supplementation, particularly the misconception that it requires cycling on and off. He clarifies that unlike steroids, creatine does not necessitate cycling due to its natural presence in the body and the lack of evidence supporting the need to cycle off. Continuous supplementation is recommended for optimal benefits without interfering with the body's natural processes.
The literature seems pretty clear that continuous supplementation is the way to go, and I don't see any real reason to quote unquote cycle off.
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Danny reassures listeners that creatine is safe for regular use and should not be compared to steroids in terms of cycling or potential side effects 2.
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Side Effects
Potential side effects of creatine, such as bloating, are addressed by Danny, who notes that these are rare and manageable. He suggests that if bloating or digestive distress occurs, reducing the dosage from five grams to two or three grams daily can alleviate these issues.
I've had multiple clients over the years start taking creatine for the first time in their lives, and only a few have reported bloating.
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Danny emphasizes that most users will not experience significant side effects and can continue using creatine effectively by adjusting their intake as needed 3.