Forms of Creatine
Bodybuilders and powerlifters use a lot of energy during training. To replenish reserves, they take sports nutrition with creatine. There are several forms of creatine. They all differ slightly in properties; each athlete determines which one is better for himself. The most popular forms:
- Kre-Alkalyn is a formula patented by the Geff Golini company (2002). Increases strength, muscle endurance, improves training performance.
- Creatine anhydrous (anhydrous). The concentration of the substance per serving is approximately 6% higher than other forms, but this does not affect the effectiveness.
- Tartrate. The form is used for the manufacture of sports nutrition in the form of tablets, capsules, and chewing strips.
- Citrate. Due to the addition of a citric acid molecule, creatine of this form is more easily soluble in water. Citrate is used to prepare effervescent tablets.
- Hydrochloride. The form has higher bioavailability.
- Monohydrate. The “classical” form, according to experts, is by far the best, or at least clinically studied.
The last two forms are the most common. Therefore, it would be useful to know what the shelf life of creatine monohydrate and hydrochloride is. This will avoid trouble.
How does creatine work?
Creatine supplements work by increasing muscle stores of phosphocreatine, the storage form of creatine ().
When your main source of energy, adenosine triphosphate (ATP), is depleted, your body uses phosphocreatine stores to make more ATP. It helps athletes train longer, boosts anabolic hormones, and aids cell signaling, among other beneficial effects ().
There are many types of creatine available, such as:
- creatine monohydrate
- creatine ethyl ester
- creatine hydrochloride (HCL)
- creatine gluconate
- buffer creatine
- liquid creatine
However, the most common and well-studied form is creatine monohydrate.
Summary:
Creatine helps improve physical performance, promotes muscle growth, and has a number of other beneficial properties. It works by increasing your body's phosphocreatine stores, which help make ATP your body's primary source of energy.
What is the difference between creatine monohydrate and hydrochloride?
Many manufacturers are constantly trying to improve the properties of creatine by introducing various improvements. There have been many attempts, but monohydrate remains the constant leader. Not long ago, a new form of creatine was released for sale - hydrochloride. In fact, the technology has long been known and borrowed from medicine. The essence of the technology is that when hydrochloride molecules are added to the main substance, its solubility in water and, as a result, bioavailability improves.
The shelf life of creatine monohydrate and hydrochloride is the same, as are their properties. The only difference is that the hydrochloride starts working a little faster. But this property was enough to take second place among sports nutrition products based on nitrogen-containing carboxylic acid.
Gainer: shelf life of opened dry and diluted
But remember, the side effect of being flooded with fluid is not only extra pounds, but also shock-absorbing fluid on your joints and ligaments, which protects you from injury. Creatine monohydrate gives the best results in combination with cheap maltose gainers.
In our country, lawns in the garden or in front of the house were not particularly popular before. Most summer residents preferred to use the land rationally and set up beds, flower beds, and greenhouses on their plots. Buy normal, not expired goods and rock, grow and everything will be ok. Only a stingy person spends money twice. I hope I answered your question: “Is it possible to drink stitched creatine?”
Does creatine even have an expiration date?
In order to be able to sell beauty and health products, you must obtain a certificate of conformity. According to the established rules, its validity period is not established. The certificate is valid for sales during the shelf life of the product that is subject to this certification. Consequently, the manufacturer will not be able to sell goods without a specified shelf life.
Creatine, in fact, is an acid that changes its properties after a certain period. Sports nutrition is mainly produced in powder or solid form and can be stored for a long time. The packaging indicates the storage time, which is counted from the date of manufacture.
After opening the creatine, the expiration date is still counted from the production date. The duration of storage depends on the additional components in the sports nutrition composition.
Marking
Important! To begin with, it is worth noting that clause 4.7 of clause 4 of GOST 56202-2014 states that dietary supplements, including creatine, must be packaged and labeled in accordance with the rules prescribed in the Technical Regulations CU 022/2011 and 005/2011.
Thus, the following terms should be indicated on the packaging of creatine (clause 4.1, article 4 of TR CU 022/2011):
- Date of manufacture - here is the date, month and year in which the dietary supplement was produced. In this case, a designation consisting of the following words is used: “Date of manufacture.” After this phrase, a specific period may be immediately indicated or a reference may be made to the place of packaging where such information can be viewed.
- Best before date – here the manufacturer offers the following options to choose from:
- you can write “expiration date” and indicate the month and year of creatine use;
- use of the wording “best before” indicating the full date (day, month, year).
Information about the expiration date and manufacture of creatine must be indicated on the following types of packaging:
- transport;
- consumer, including the label affixed to it (if any).
In addition, the manufacturer must also indicate the basic rules for storing creatine. This is written in clause 6, clause 4.1, article 4 of TR CU 022/2011.
How can I find out the dates if the dietary supplement was purchased abroad?
Reference. In most cases, the creatine purchased by many athletes is of foreign origin, that is, imported from abroad. In this regard, it is not always clear where exactly the expiration date of a given dietary supplement is written and what it looks like.
So, you can find this information on the back or side of the can. Typically, it is denoted as follows:
- “EXP **/**” – this wording indicates the month and year before which creatine can be consumed.
- “MFD **/**” – the month and year of manufacture are written here.
In addition, if there is no information on the can indicating the expiration date of creatine (in many countries the state does not oblige manufacturers to write this information on the packaging), then you should find the batch code (encrypted in the barcode) and determine the production date by him.
Shelf life of creatine monohydrate
This type of sports nutrition is the most popular and is produced by most specialized companies. Available in capsules or powder, which is diluted in water before use.
The production of sports nutrition in Russia is poorly developed, so the market is confidently occupied by European and American companies. The most popular creatine supplements and their expiration dates:
- One of the leaders in sports nutrition "Muskultech". The additive in powder form is packaged in jars of various sizes. MyscleTech can be stored for no more than 3 years.
- The shelf life of creatine powder from Universal Nutrition is also 3 years.
- Another popular supplement is Pure Creatine. Its shelf life is 3 years.
- Creatine in Kre-Alkalyn EFX capsules has a shelf life of 5-6 years, depending on the name of the product.
- Weider sports nutrition powder can be stored for 2 years.
The same formulas are used in the production of supplements, so the shelf life of creatine-based sports nutrition is on average 3 years.
How long can monohydrate and its compounds be stored?
The production of sports nutrition in Russia is poorly developed, so the market is confidently occupied by European and American companies.
Thus, when you buy a gainer, study carefully not only how to choose a gainer, but also the expiration dates and storage rules.
If you are interested in the question: does a beginner need to take creatine? - it is also better to contact a specialist with this question. For one body, taking monohydrate may be indicated literally from the first workouts, while for another, it will begin to experience an increased need for the substance, starting 1-2 weeks after the start of training. Changes like these may indicate the presence of bacteria, but it is very unlikely that they will develop unless the additive has been left open for many days at room temperature.
How long does diluted creatine last?
Before use, creatine powder is diluted in water or juice. Usually the mixture is prepared immediately before use, since carboxylic acid, entering a liquid medium, enters into a chemical reaction and begins to change properties.
The reaction proceeds slowly, so the so-called shelf life of diluted creatine is no more than 3 hours at t +2…+8 °C.
The optimal liquid for diluting the additive is water. It does not destroy the structure and properties of creatine, does not cause allergies in humans and is always available. Creatine can always be diluted immediately before use.
Questions about Creatine Monohydrate (Ultimate Nutrition) 300 g
Artyom 15.02.2020 21:52 | I heard that creatine is destroyed upon contact with water. So you can’t pour it into a shaker and drink it after a couple of hours? And will he quarrel with milk? <Ilya Melekhin, sports medicine doctor> 15.02.2020 22:52 It can be taken with water and is stable. Another thing is that it is less effective |
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Novel 21.01.2020 01:40 | Hello. Tell me, after opening the jar it stood for 6 months, the expiration date is fine. The powder has hardened a little. Can I continue drinking it? Thanks in advance for your answer! <Ilya Melekhin, sports medicine doctor> 21.01.2020 11:57 If storage conditions have not been violated and the expiration date is normal, you can accept |
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Adam 24.12.2019 17:59 | It is better to drink creatine monohydrate with water or grape juice. <Ilya Melekhin, sports medicine doctor> 24.12.2019 22:10 Better with juice |
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Katargin Dmitry Yurievich 12.09.2019 11:28 | I take both protein and bcaa, but when should I take creatine? I drink Bcaa before training after training, and an hour later I drink protein. When should you take creatine? Thanks in advance, I'm waiting for your answer. <Ilya Melekhin, sports medicine doctor> 12.09.2019 12:06 Take creatine after training <Katargin Dmitry Yurievich> 12.09.2019 12:31 Those. Should I not take bcaa after training? And how long can you take creatine and when to take a break and for how long? I just read that for the first five days you should take it 4 times a day, and then once. And after 60 days take a break for a month. <Ilya Melekhin, sports medicine doctor> 12.09.2019 12:34 Why not take BCAAs? You asked about creatine. BCAAs can be taken both before and after training. A course of creatine for a month, 5 grams after training is enough. Break of at least 3 weeks |
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Vladimir 29.06.2019 16:38 | Is it possible to drink creotine instead of protein? <Ilya Melekhin, sports medicine doctor> 29.06.2019 18:53 Possible after training |
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Denis 2.06.2019 15:32 | I do sprints (long sprints), and I don’t need to gain weight, how should I take it correctly? <Ilya Melekhin, sports medicine doctor> 2.06.2019 16:33 After training, 5 g <Denis> 3.06.2019 17:06 Don't need it before training? Shouldn't you drink every day? Wouldn't it be better to divide the dose into 2 doses? <Ilya Melekhin, sports medicine doctor> 3.06.2019 17:19 No, take the whole serving after training <Denis> 3.06.2019 21:13 What else can you recommend to take plus? <Ilya Melekhin, sports medicine doctor> 3.06.2019 21:14 Wrote to you in another thread |
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Stas 30.05.2019 21:08 | How many grams of honey are needed for 5 grams of creatine? <Ilya Melekhin, sports medicine doctor> 30.05.2019 22:52 10-20 g carbohydrates <Stas> 31.05.2019 06:26 Is this a heaping tablespoon? <Ilya Melekhin, sports medicine doctor> 31.05.2019 10:47 One tablespoon of honey contains approximately 17 g of carbohydrates <Stas> 31.05.2019 14:22 Just what I needed, thank you for all the answers! |
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Eugene 29.05.2019 14:19 | Hello, how should I take creatine if I have a workout on Monday and Friday at 7.30 and Tuesday and Saturday at 14.00 should I take it at the same time after training? and what should I do then? <Ilya Melekhin, sports medicine doctor> 29.05.2019 15:28 Always take after your workout, regardless of when you're done. <Evgeniy> 29.05.2019 15:53 does this apply to any creatine? Doesn't it matter the company? <Ilya Melekhin, sports medicine doctor> 29.05.2019 16:02 Yes |
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Vladimir 26.05.2019 08:02 | Hello, please tell me, if a person is sick, with a cold or something more serious, should he stop drinking creatine during his illness? <Ilya Melekhin, sports medicine doctor> 26.05.2019 11:32 The question should be posed like this: is it worth training if you are sick? Then the question of admission becomes clear - it’s not worth it <Vladimir> 26.05.2019 17:54 And if, for example, you drank for 2 weeks and fell ill, after recovery, you should drink another 2 weeks for a total of a month, or take a complete break and then start the course of taking creatine for a full month all over again? <Ilya Melekhin, sports medicine doctor> 26.05.2019 17:58 Depends on many factors, what you were sick with, how long, what kind of training. It's better not to guess |
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Kostya 25.05.2019 21:15 | Hello, if you drink 5 grams of BCA + 5 grams of creatine, is it possible at the same time? and if so, how much water to dilute it together? Also a question about taking BCA + creatine on non-training days, wake up with a drink and you can immediately eat breakfast? <Ilya Melekhin, sports medicine doctor> 25.05.2019 21:55 Can be taken together on rest days and training days, can be eaten immediately <Kostya> 26.05.2019 07:58 How much water should I dilute the mixture of 5 grams of bts + 5 grams of creatine? <Ilya Melekhin, sports medicine doctor> 26.05.2019 11:29 It doesn't matter |
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Arthur 25.05.2019 21:02 | Hello! 1) Tell me how to take creatine if you can’t eat sweets. 2) And how should you drink it after training? Should you immediately drink 5 grams, and then get ready and leave the gym? And how long does it take to be able to eat food? 3) Same question about the morning, wake up, drink right away and you can eat? <Arthur> 25.05.2019 21:05 I also forgot to add, the third question is about non-training days, another point is that if I have 2 workouts in the morning, 2 in the afternoon, these are all different days, should I still drink it after training? <Ilya Melekhin, sports medicine doctor> 25.05.2019 21:53 Take 5 grams immediately after training, can be with BCAAs. On rest days, take in the morning and you can eat |
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Maksim 10.05.2019 19:16 | Is it more effective to stir creatine in cold, room or lukewarm water? <Ilya Melekhin, sports medicine doctor> 10.05.2019 22:46 Room. And it’s better not with water, but with juice, for example. |
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Igor 8.05.2019 12:27 | Why do 120 g and 300 g cost almost the same? |
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Yuri 30.03.2019 19:09 | Before training in the morning, can I mix creatine + prot with water and drink it? and repeat the same after <Ilya Melekhin, sports medicine doctor> 30.03.2019 23:58 It is more effective to take creatine after training, this is enough |
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Maksim 25.03.2019 10:31 | Before this, I drank Weider creatine 250g, it did not completely dissolve in water and when consumed it creaked on my teeth. UN has 300g. I noticed that there was no sediment in the glass at all and it didn’t grind my teeth. Tell me, is this a defect at UN? <Maxim> 28.03.2019 17:51 So marriage or not? <Valentina> 29.03.2019 15:16 This is a micronized form, it almost dissolves, this is not a defect, but a feature of the product |
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Ganelis Nikolai Alexandrovich 19.03.2019 15:05 | Can it be taken in the morning after breakfast (meat porridge), or must it be taken with fast carbohydrates? And is it possible to eat bananas and take a portion of creatine after training? <Ilya Melekhin, sports medicine doctor> 19.03.2019 15:07 Take creatine after training. Preferably with carbohydrates (for example juice) or amino acids |
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Catherine 17.03.2019 03:13 | Hello. Please tell me, if Creatine Monohydrate from Ultimate Nutrition is expired, can I drink it? Another question: I haven’t gone to the gym for some time, if the muscles are not restored, after what period of training can I start drinking creatine? Thank you . <Ilya Melekhin, sports medicine doctor> 17.03.2019 10:16 There is no need to drink anything expired. For the second part, explain the question |
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Sergey 5.03.2019 20:45 | Instead of grape juice with creatine, can you mix creatine in water with jam or frozen berries? Normal carbohydrates for better digestibility? <Ilya Melekhin, sports medicine doctor> 5.03.2019 22:51 Carbohydrates can be any |
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4D 3.03.2019 08:47 | Good afternoon, is this method of reception acceptable? In the morning, pour 5g of creatine into a bottle of water and drink small portions throughout the day (with additional water, of course). Information was found on the Internet that creatine begins to degrade upon contact with water and if stored in this form, the body will only get waste creatine. Thank you. <Ilya Melekhin, sports medicine doctor> 3.03.2019 09:28 No, you don’t need to take it like that and there’s no point. Take 5 grams after training. |
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Alexei 2.03.2019 18:28 | Hello, please tell me, I’m currently taking Mildronate, is it possible to start taking creatine at the same time? <Ilya Melekhin, sports medicine doctor> 2.03.2019 18:58 You can combine it during the day, but keep in mind that mildronate is prohibited in sports in terms of doping control. |
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Amir 20.02.2019 21:56 | Can I drink just water? Regular plain water. Or should you drink it with sweet juice and fast carbohydrates? <Ilya Melekhin, sports medicine doctor> 20.02.2019 22:21 Preferably with carbohydrates |
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Sergey 16.10.2018 16:05 | Hello. Tell me, I took creatine for 60 servings, but there is no scoop, is this the case everywhere or did I just get a jar like this? <Konstantin> 17.10.2018 15:44 This creatine goes without measure. use a teaspoon. full with a slide = 5g |
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Vasya 5.10.2018 11:26 | When is the 1000g pack expected to be delivered? <Maxim Nosov> 6.10.2018 15:29 Good afternoon. Unfortunately there is no information yet. |
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Alexei 19.06.2018 18:06 | Hello! If after training you take 5g of creatine and BCAAs together, but without sugar, will there be an effect, or is sugar necessary? <Ilya Melekhin, sports medicine doctor> 19.06.2018 18:15 Creatine can be taken with BCAA (BCAA as a transport system) <Alexey> 19.06.2018 20:19 That is, during cutting, you can use creatine and as a transporter of BCAAs, without consuming sugar and fast carbohydrates? Will the effect of creatine be the same?! <Ilya Melekhin, sports medicine doctor> 19.06.2018 21:15 BCAAs themselves are a transport system for creatine. |
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Andrey 3.02.2018 07:53 | Hello ! I work out 3 times a week, on training days I drink creatine and btsa together. Is it possible to drink creatine in the morning on an empty stomach by mixing it with btsa? Well, or tell me the ideal form for taking creatine and bts. <Ilya Melekhin, sports medicine doctor> 3.02.2018 15:25 BCAA portion before and portion after workout. Creatine after workout. On rest days, portion of BCAA and creatine in the morning |
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Stepan 29.10.2017 16:05 | Good afternoon, you can mix this creatine with bcaa, in half a liter of water all together, or drink it separately, it says 150 ml of water, just bcaa 600 <Ilya Melekhin, sports medicine doctor> 29.10.2017 16:53 Creatine goes well with BCAAs <Stepan> 29.10.2017 17:23 I understand this, but 0.5 water is not enough, or do you need more? <Ilya Melekhin, sports medicine doctor> 29.10.2017 18:59 The amount of water is not important |
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Maksim 7.10.2017 13:52 | Hello, please tell me is it necessary to take creatine for 5 days as a load or is it enough on training days? And what should you mix it with? Thank you <Maxim Nosov> 7.10.2017 15:50 Good afternoon. Creatine is taken without a loading phase, 5g per day. no matter if it's a training day or not. After a month of taking it, take a month off. |
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Dmitry T. 8 years of experience 28.09.2017 01:32 | Hello! Where does the information come from that this is CreaPure brand creatine? They don't write about this anywhere else. |
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Alex Stone 4 years of experience 4.08.2017 02:52 | How many grams of sugar is better to add per 5 grams of creatine for better absorption if you drink it with tea or water, for example? Or it doesn’t matter if you’re an amateur, I just don’t really welcome sugar, for example, and sweets in general. <Ilya Melekhin, sports medicine doctor> 4.08.2017 09:19 If not sugar, then you can use juice or amino acids. Various studies have been conducted on this topic, but there are no exact and reliable figures for carbohydrates. |
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Alex Stone 4 years of experience 3.08.2017 19:51 | Hello! Tell me this question: if you drink creatine without sugar (carbohydrates), will it be absorbed or not? It’s just that one of my friends drinks it adding a teaspoon to plain black tea in the morning, and says that everything works. Creatine will simply dissolve when there is acidity in the stomach. <Ilya Melekhin, sports medicine doctor> 3.08.2017 20:22 It has long been proven that creatine is better absorbed through the transport system (mainly carbohydrates and amino acids) |
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Elena 24.07.2017 19:50 | Hello, my 14-year-old son does water skiing and has KMS, but gets very tired after training. The trainer recommended creatine. Can I take it and in what quantity, for how long? Thank you. <Ilya Melekhin, sports medicine doctor> 24.07.2017 22:44 I would advise you to first contact a sports doctor to determine the load during training and he will already select sports nutrition |
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Subject 3.06.2017 00:29 | Do you need to take creatine only on training days or on rest days too? <Ilya Melekhin, sports medicine doctor> 3.06.2017 08:49 On rest days you can drink a serving of 5 grams in the morning <Vladislav > 19.01.2020 22:48 in the morning on an empty stomach? <Ilya Melekhin, sports medicine doctor> 20.01.2020 07:34 Yes, you can do that |
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Artem 31.05.2017 12:11 | how to drink it on rest days? written in the morning! after breakfast or before? thanks <Ilya Melekhin, sports medicine doctor> 31.05.2017 12:39 On rest days, drink in the morning before meals |
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Ban 3.05.2017 16:48 | Please tell me, a 15-year-old guy who plays football, can I take creatine, when, in what doses, and for what period? <Ilya Melekhin, sports medicine doctor> 3.05.2017 17:05 You can drink 3-5 grams after training, a course of a month. |
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Ban 3.05.2017 09:23 | I took this creatine 5 grams 4 times a day for a week...now take 5 grams once a day after training? Or is it possible to take 5 grams before training and 5 grams after?...I just somehow read that only 5 grams of creatine are absorbed per day? <Ilya Melekhin, sports medicine doctor> 3.05.2017 09:43 5 grams after training is enough |
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Sergey 5.04.2017 13:55 | Hello Ilya. If you take creatine only after training, 5g. How effective is this and is it necessary to take breaks? <Ilya Melekhin, sports medicine doctor> 5.04.2017 15:00 After training, 5 grams is normal, course for a month, break for at least 3 weeks <Sergey> 5.04.2017 15:41 Thank you |
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Vova 4.04.2017 20:53 | If you take 150 grams of caffeine before training and creatine after training, is this not very correct? <Ilya Melekhin, sports medicine doctor> 4.04.2017 20:56 150 mg probably. There is nothing criminal in this combination <Vova> 4.04.2017 21:50 That is, you shouldn’t mix it in one go? <Ilya Melekhin, sports medicine doctor> 5.04.2017 09:20 Caffeine before workout, creatine after workout |
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Denis 12.02.2017 15:23 | Good afternoon, please tell me, before training I mix a portion of VSAA in a shaker, 3 g of citrulline, and I want to add creatine, is this compatible? <Ilya Melekhin, sports medicine doctor> 12.02.2017 15:51 You can add it. I recommend drinking creatine after training. |
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Denis 19.01.2017 16:55 | Good afternoon, I want to increase the number of repetitions in pull-ups and push-ups, should I take creatine? <Ilya Melekhin, sports medicine doctor> 19.01.2017 17:13 The main thing is training, creatine helps. |
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Paul 8.01.2017 21:12 | Please tell me how long to take a break between courses? <Ilya Melekhin, sports medicine doctor> 8.01.2017 21:37 2-3 weeks is enough for a break |
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Novel 25.10.2016 09:27 | Good afternoon, can I add creatine to BCAA and drink it immediately after training? Thank you for your reply. <Ilya Melekhin, sports medicine doctor> 25.10.2016 09:34 Yes, of course, this scheme is logical |
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pretty boy 18.10.2016 20:28 | Hello! I drink this creatine without loading on training days 2 times a day, a teaspoon, on rest days once, how long should I take it? until the bank runs out? (300g jar) and do you need a break from taking it? <Ilya Melekhin, sports medicine doctor> 18.10.2016 21:46 The course is for a month. Then it is advisable to take a break. 21.10.2016 01:52 how long is the break? 5 grams per month is 150g, but what if you drink it for 2 months and then take a break? <Ilya Melekhin, sports medicine doctor> 21.10.2016 07:02 After a month, break for at least 3 weeks 23.10.2016 20:35 Directions for use: Mix 1 full teaspoon (5 g) with 150 ml of water or fruit juice. Take 1 full teaspoon 4 times daily for the first 5 days and 1-2 times daily for subsequent days. After 60 days, take a break for 1 week. Why then do they write like that?? <Ilya Melekhin, sports medicine doctor> 23.10.2016 21:19 Application with a loading phase is described, I recommend taking 5 g after training on rest days, 5 g in the morning. 1.11.2016 17:26 Well, what if you drink it for 2 months and then take a break? so it is possible? <Ilya Melekhin, sports medicine doctor> 1.11.2016 17:29 I recommend a 1 month course |
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Eugene 24.08.2016 08:52 | Not in the first store (including 5lb) I see that this product in 300 g packaging costs less (in terms of 1 kg) than 1000 g. I wonder what this is connected with? Are these the same product? Usually it's the other way around... <Boris Lavrov> 24.08.2016 09:21 Good afternoon, your comment has been forwarded to the purchasing department for verification. <Evgeniy> 24.08.2016 12:45 Those. Is this still the same product? <Andrey Nazarov> 24.08.2016 13:29 This is the same product. |
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Tolyan 14.05.2016 08:15 | Hello, tell me, immediately after training I drink a cocktail made from milk, banana, nuts, honey and BCAAs, is it possible to add creatine to it and drink all this after training? <Ilya Melekhin, sports medicine doctor> 14.05.2016 09:20 Yes, it is quite. |
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Nikolai 11.02.2016 10:30 | I took 2 cans, drank the first one not as it is written here, but as on the can: 1st week, 4 times a day, a teaspoon, then 2 times a day, a teaspoon... and this should have continued for 2 months. But in 3 weeks I didn’t feel anything at all (I didn’t add any weight or water, my strength didn’t change, although I don’t train for strength, just 8-12 repetitions, but the weights remained the same). Therefore, now “just for fun” I sometimes add it, sometimes I don’t... Moreover, it has allegedly been proven that there is no “loading” with creatine. It turns out that it should work right away. And I think 3 weeks should have been indicative - but no. In short, there are more questions about this product than answers, I can’t evaluate it properly - because... I didn't feel anything at all! <Ilya Melekhin, sports medicine doctor> 11.02.2016 10:39 Can be taken without loading, 5 g after training. |
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Konstantin 11.01.2016 16:12 | Before that, I bought creatine from another company and it came with a measuring spoon. But for some reason this is not the case. Am I just so “lucky” or is it like this for everyone? <Alexander> 11.01.2016 17:43 Not all manufacturers include measuring spoons, the norm |
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Andrey 20.12.2015 20:56 | After training it, what can you mix BCAA or protein with? <Ilya Melekhin, sports medicine doctor> 20.12.2015 20:59 Better with BCAAs. Can be taken at the same time |
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Maksim 12.11.2015 23:31 | Half an hour after training, I drink a milk gainer. If you combine taking creatine with a gainer in order to provide the transport system, then throw creatine directly into the milk along with the gainer? <Ilya Melekhin, sports medicine doctor> 13.11.2015 07:35 That's right, you need to mix gainer and creatine. |
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123 5.11.2015 19:50 | When is delivery planned? He's been gone for a month and a half now <Boris Lavrov> 6.11.2015 09:28 Good afternoon, not expected in the near future, subscribe to notification of availability on the site. |
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George 30.10.2015 23:58 | I used strength training for about 2 months and my weight increased, then after a break of half a year I resumed training, but the creatine in the jar turned into a piece that, if desired, can be crushed into a powder, but can it still be consumed? <Ilya Melekhin, sports medicine doctor> 31.10.2015 00:01 If the expiration date has not passed, most likely moisture has entered. I think you can drink it. |
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Artyom 8.10.2015 11:02 | Hello, please tell me how to take creatine with BCAA? BCAA is diluted in 180–220 ml of water. It’s clear with them, take 1 serving before training. What about after training? Can creatine be added to a solution with BCAA? Or should I dilute everything separately and take it separately? Considering that after training I drink ON HydroBuilder. Thank you in advance. <Ilya Melekhin, sports medicine doctor> 8.10.2015 11:28 It is quite possible to dilute BCAAs and drink them together with creatine. |
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777 7.09.2015 15:24 | How much creativity is there after opening a can?! <Ilya Melekhin, sports medicine doctor> 7.09.2015 15:34 If it is a powder and stored in a dark place, then according to the date on the jar |
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Stas 27.08.2015 17:00 | it is written how to drink, but it is not clear how to drink on training days, please explain <Ilya Melekhin, sports medicine doctor> 27.08.2015 17:08 1 teaspoon after training |
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Dmitriy 7.06.2015 14:17 | How to take it, before or after training? <Ilya Melekhin, sports medicine doctor> 7.06.2015 15:09 More effective when taken after a workout |
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Maksim 25.03.2015 18:30 | Question from a coffee lover. Is it true that caffeine destroys creatine??? <Ilya Melekhin, sports medicine doctor> 25.03.2015 19:37 Does not destroy, they have a somewhat opposite effect |
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Kirill 13.12.2014 01:22 | How to measure 5 grams? <Georg> 30.10.2015 23:54 teaspoon |
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student 17.11.2014 08:48 | Is it possible to dilute it in water in advance, 2-3 hours before taking it? It’s just more convenient to carry in pairs in a 0.5 bottle, diluted with water and sugar <Ilya Melekhin, sports medicine doctor> 24.05.2016 07:33 It is advisable to drink creatine immediately after preparation. 2-3 hours is the maximum. <Coach> 24.05.2016 01:26 Can |
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Rules for storing creatine powder
Creatine-based sports nutrition does not require any special conditions. If there are small children in the house, the packaging should be placed out of their reach. There is no need to observe the temperature regime; creatine is stored at normal room temperature.
The only thing that matters is humidity. The opened jar should be stored in a dry place; a shelf located on the wall is considered a good place. The container should be tightly closed and shaken periodically before use to prevent crystallization of the powder.
If the powder begins to coke, it should be kneaded with your fingers. Once opened, the shelf life of creatine monohydrate does not decrease. It depends on the date of manufacture. In general, storage conditions are specified in detail on each package. Compliance with them guarantees long-term preservation of the product.
Storage conditions
How and for how long creatine powder and capsules can be stored is indicated by the manufacturer. If the product is in capsules, it does not require special storage conditions. It is enough to keep it at a temperature of up to +25°C.
The dietary supplement in powder is more demanding in terms of storage conditions. Air humidity is very important for her. It should be remembered that the shelf life of creatine after opening for a powdered product in a damp place is significantly reduced. Therefore, it must be sent to a dark, dry place. And after each use, close the lid tightly.
Can creatine be stored in the refrigerator? Considering that there is a high level of humidity , you should not keep a jar of dry powder there. Also, you should not leave it in the bathroom, kitchen, or other places where it will quickly become damp.
Even accidental liquid should not be allowed to enter the container with the drug. Then even thorough drying of the dietary supplement will not return it to its original quality.
Is expired creatine dangerous?
There are cases when sports nutrition does not have time to be consumed before the expiration date. Supplements are expensive and it’s a shame to throw them away.
On all packaging, the manufacturer indicates the expiration date of creatine, after which the product is unsafe to use. In most cases, companies are insured. It is believed that the supplement is not only safe to use, but is also effective for six months after the expiration date. True, there is one thing: the powder in the jar must remain unchanged in consistency and color.
If creatine is spoiled (the annotation describes in detail what is meant by this concept) or the expiration date expired more than 6 months ago, it is not recommended to take such a supplement. Consuming such a product may cause stomach upset or even food poisoning.
Does the supplement have a shelf life?
Before writing this article, we analyzed many bodybuilding and strength sports forums and saw that most athletes are not afraid to take expired creatine and it does not even cause any side effects. In some cases, the effectiveness of expired creatine was noticeably reduced, but there were no adverse health effects.
In most cases, high-quality sports nutrition is produced in America or European countries. If you come across expired creatine from an unknown manufacturer, it is still better to refuse to use it, since doubts about its safety remain even if it is new.
Undoubtedly, like any other chemical compound intended for consumption, creatine also has a certain shelf life during which it remains suitable for use for its main purpose.
Reference.
In accordance with clause 4
Article 5 of the Federal Law of the Russian Federation “On the Protection of Consumer Rights”
Shelf life refers to the period of time after which a product becomes unsuitable for further use.
Thus, within the expiration date, the manufacturer guarantees customers the safety of all performance indicators and consumer properties of the purchased product. In this case, an important condition that the consumer must comply with is the correct storage of the purchased product.
In paragraph 4 of Art. 5 of the above-mentioned Law of the Russian Federation states that for certain types of goods the manufacturer is obliged to set expiration dates. These include:
- Food;
- medicines;
- perfumes and cosmetics, etc.
Thus, a complete list of such products is reflected in the Decree of the Government of the Russian Federation dated June 16, 1997 No. 720. This also includes dietary supplements (biologically active additives), which include creatine.
Thus, the manufacturer is obliged to set an expiration date for creatine. The sale of this food additive without compliance with this requirement is prohibited by law (clause 5 of article 5).
In general, it can be noted that in the current legislative system of the Russian Federation there is no separate GOST regulating the process of creatine production. This issue is regulated within the framework of the general GOST 56202-2014 “Specialized food products...”, which applies to all biological active additives.
In accordance with the provisions set out in Article 473 of the Civil Code of the Russian Federation, the shelf life of the product begins to be calculated from the date of its manufacture, that is, from the moment when the production process was completely completed and packaging was carried out.
As a rule, the instructions make a note that this dietary supplement should not be consumed after the expiration date. At the same time, according to reviews from some athletes, it is quite suitable for use for another 6-8 months after the period of use specified in the instructions has expired. However, it's not worth the risk.
The following signs may indicate that the additive has deteriorated:
- formation of lumps (relevant for powder);
- the appearance of traces of mold;
- color change.
Thus, creatine can be stored for 2-3 years, while maintaining its basic consumer properties. The main thing is to prevent moisture from getting into the jar, and also protect it from direct sunlight.
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