Today, this article will help to answer those questions. Creatine is an Amino acid which helps in supplying energy to all body’s cells, especially muscle cell. Therefore, creatine is widely used when people do exercises or play sports such as football, baseball. Your body with creatine supplement will produce energy rapidly in order to increase strength and improve your performance in the game. If you are using or about to take creatine, you will want to know its using guide and expiration.
What is it?
It is easy to understand that creatine is a natural nutrient in our body. It is mainly manufactured in the kidney, liver, and pancreas. Creatine can be synthesized from the three types of amino acids in the body: arginine, glycine, and methionine.
Why take creatine?
Creatine supplement has benefits for your exercise and training:
Some research has also proved that creatine could slow down the aging process, lower the heart disease risk, avoid osteoporosis, improve glucose management, increase brain capacity, etc.
Wow, they are impressive benefits, aren’t they? So, creatine supplement is not only good for people who do exercise and sport, but also for normal people who want to have a healthy life.
How to get more creatine?
The limited supply of creatine from the amino acids in the body itself is not enough for athletes. Thus, other ways to get more creatine is through your diet by consuming foods from red meats like beef, pork, and fish. On the other hand, you can buy creatine from the supermarket to add to your meals. By this way, you can supply more creatine to your body compared to getting it from your diet.
Many types and forms of creatine out there, what to choose?
Yes, this is one of the most common question people have before taking any type of creatine. The only type of creatine which is carefully examined and fully supported by the scientists and doctors is Creatine Monohydrate.
The best form of creatine is definitely powdered creatine: easy to bring, easy to preserve, and easy to absorb in water. Other forms of creatine is said to get expired easily, so they are not much popular in groceries/supermarkets.
Does creatine expire?
- Yes, there is an expiration date on every container/package of Creatine you buy. Therefore, you should read it before purchasing one.
- Powdered creatine is stable and has a longer life compared to other forms of creatine. Liquid creatine begins worse once you open it, so you should finish it within some months.
- It is said that the shelf life of Creatine is 1.5-2 years maximum, even though in its powder form, or dry solid substance.
- Also, you’d better store creatine in a dry environment, keep it in a sealed container, and not exposed to high temperature in order to remain its quality.
However, if the expiration date already ended, is it possible to still use it for some more days or months?
- Well, you can. You may not get sick, but the creatine may not effectively work since it has reduced its nutrients quite a lot over time.
- Some people said creatine would still be fine even after expiration date when you have it stored well and there is no moisture in the bottle.
- In general, for its best, you should not buy many containers of creatine at once, just purchase enough for your need within some months and buy more when finished.
When should you take creatine?
As you can see, creatine supplement is beneficial for your strength increase. However, when is the best time to take creatine? Before or after the exercise time?
Well, we advise you to take creatine after the workout for getting its best advantage. It will reduce the probability of feeling vomiting. You can add a spoon of creatine (3-5 grams) to your liquid meal or mix it with some water and drink it. It’s possible to take half of the spoon before the workout and take the rest after the workout time.
Any side effect?
Not much unless you don’t know how to use it in a right way. Most side effects occur to people who consume more than 5 grams of creatine per day. They can face problems such as stomach discomfort, weight gain, nausea, and loose stools. Taking high dosages of creatine can affect your kidney and liver. There are some other controversial debates about creatine side effects, but there is not enough obvious evidence, so let’s not discuss them here.
Using creatine at 3-5 grams per day, 3 to 4 times a week, and drink much water are our recommendations for you in order to maximize creatine’s benefits.
Since you have learned more about creatine and its expiration date, we believe you will have a perfect plan of taking creatine. Creatine can be an effective nutrient if you know how to take and preserve it in a right way. Eat healthy, do exercises, and live well.