I take creatine too, and this is the real trick: make it part of a routine you already follow. Breakfast beats countertop decor every time. Consistency wins.
I have taken Creatine in the past. Although I'm 79 years old, I play pickleball or tennis 6-7 days a week, and I lift weights a few times a week. I heard about Creatine from Dr. Rhonda Patrick on a podcast, so I started taking it. I happen to have two brothers with kidney disease (one recently passed away) so I go to a nephrologist. My kidneys, he said, are stage 2 so I take Farxiga, and he suggested I not take Creatine. What's your take?
Hi Bob, there are a lot of studies on creatine and Kidney health that show there is no harmful effects. However, you should do your on research and check in with a good health professional if you have any concerns. This clip from Dr Rhonda Patrick is worth a watch.
"False positive" - I've heard that before. My creatinine was elevated when I went to my nephrologist. I told him about the creatine I was taking, but I was also taking exogenous ketones. He emphatically told me to stop, then get another blood test in two months, which I did, and my numbers were pretty much the same. Hard to know what to do.
There is also emerging research suggesting that doses of 10 grams have cognitive benefits beyond muscle. I can certainly say I feel sharper at 10 grams, which can be a challenge for women my age (I'm 49).
I haven't read this anywhere, but Im sure if you look hard enough you will find something negative about it. I have coffee first thing in the morning, and creatine with my breakfast about 1.5hrs later.
Short answer: yes, but it is not a big deal for most of us. Here is the explanation why, summarized by Rhonda Patrick from Dr. Darren Candow's appearance on her podcast:
"Pre-workout caffeine at high doses might limit the muscle performance benefits you’d otherwise get from creatine supplementation.
Here’s why: caffeine and creatine act on the same system in opposite ways—calcium regulation in muscle cells.
Creatine enhances calcium uptake, improving how quickly muscles relax between contractions. This shortens relaxation time, allowing for faster, more explosive movements.
Caffeine, on the other hand, increases calcium release, which can prolong relaxation time and slow movement speeds.
In one study, creatine alone shortened muscle relaxation time by 5%, while caffeine alone increased it by 10%. When caffeine was added to creatine? The benefit vanished.
The takeaway: if you’re taking creatine to improve performance, slamming 250 mg or more of caffeine before your workout might cancel out some of its performance benefits.
Does this mean long-term strength gains are at risk? Probably not. But for acute performance, timing matters.
Limiting pre-workout caffeine to <250 mg seems smart—especially if you’re stacking it with creatine."
I keep “saying” I know this is a great supplement especially for the brain. You have inspired me to buy some. And take it.
I take creatine too, and this is the real trick: make it part of a routine you already follow. Breakfast beats countertop decor every time. Consistency wins.
I have been putting it in my morning coffee for the wife and I .. 💪💪 putting it in food assures you get it all..!! 😎😎
Love this! We just published a deep dive on creatine today.
I have taken Creatine in the past. Although I'm 79 years old, I play pickleball or tennis 6-7 days a week, and I lift weights a few times a week. I heard about Creatine from Dr. Rhonda Patrick on a podcast, so I started taking it. I happen to have two brothers with kidney disease (one recently passed away) so I go to a nephrologist. My kidneys, he said, are stage 2 so I take Farxiga, and he suggested I not take Creatine. What's your take?
Hi Bob, there are a lot of studies on creatine and Kidney health that show there is no harmful effects. However, you should do your on research and check in with a good health professional if you have any concerns. This clip from Dr Rhonda Patrick is worth a watch.
https://www.instagram.com/reels/DRNuw9OkqXu/
"False positive" - I've heard that before. My creatinine was elevated when I went to my nephrologist. I told him about the creatine I was taking, but I was also taking exogenous ketones. He emphatically told me to stop, then get another blood test in two months, which I did, and my numbers were pretty much the same. Hard to know what to do.
Thanks for this. Just read your other article on Creatine and think it could be valuable for me.
🙏💪
Stir a scoop into your morning ☕
There is also emerging research suggesting that doses of 10 grams have cognitive benefits beyond muscle. I can certainly say I feel sharper at 10 grams, which can be a challenge for women my age (I'm 49).
Is it true you shouldn't have creatine at the same time as coffee though?
I haven't read this anywhere, but Im sure if you look hard enough you will find something negative about it. I have coffee first thing in the morning, and creatine with my breakfast about 1.5hrs later.
Short answer: yes, but it is not a big deal for most of us. Here is the explanation why, summarized by Rhonda Patrick from Dr. Darren Candow's appearance on her podcast:
"Pre-workout caffeine at high doses might limit the muscle performance benefits you’d otherwise get from creatine supplementation.
Here’s why: caffeine and creatine act on the same system in opposite ways—calcium regulation in muscle cells.
Creatine enhances calcium uptake, improving how quickly muscles relax between contractions. This shortens relaxation time, allowing for faster, more explosive movements.
Caffeine, on the other hand, increases calcium release, which can prolong relaxation time and slow movement speeds.
In one study, creatine alone shortened muscle relaxation time by 5%, while caffeine alone increased it by 10%. When caffeine was added to creatine? The benefit vanished.
The takeaway: if you’re taking creatine to improve performance, slamming 250 mg or more of caffeine before your workout might cancel out some of its performance benefits.
Does this mean long-term strength gains are at risk? Probably not. But for acute performance, timing matters.
Limiting pre-workout caffeine to <250 mg seems smart—especially if you’re stacking it with creatine."
See the full podcast here: https://www.foundmyfitness.com/episodes/darren-candow