My Take on Creatine


I’ve heard you say you don’t use creatine much, and it doesn’t do much for you. But I’ve also heard you say you put 10lbs on with the stuff in 9 days.

Why the discrepancy?


Both statements are true, but they represent two different points in time. Let me explain.

I first used creatine in 1993 or 4, just prior to EAS introducing it – when it became a household word.

The product was genuine – creatine monohydrate from Ashdown Laboratories, San Diego CA.

They were also one of the few outfits putting out legit OKG at the time, another “hot” supplement of that time.

I loaded up with the stuff at 20g/day for a week, then cut back to 10g/day. Bear in mind it was a whopping $80 for 100g at the time and… not much happened.

I would read stories of people putting on 3, 5, sometimes 10lbs or more and then… nothing.

I thought, how could this be? Then I started looking further into it.

Just prior to hopping on it, I was gifted a whole lotta venison by a friend. I had also been eating a lot of tuna and I think herring, which come to find out were rich, natural sources of creatine.

So long story short, I was probably already loaded or close to it.

I was also likely using gobs of caffeine, which some studies showed negated most of creatine’s benefit. Since then, other studies have disputed this.

So I more or less stayed away from the stuff for about a year but then tried EAS phosphagen when it came out.

I put on 3 to 5lbs at the time, which was cool but hardly earth shattering.

And that was pretty much it – for a long time UNTIL 1 day, I read about insulin’s effect on creatine storage.

I used a ridiculous 75g of dextrose/simple sugar the next few times I loaded creatine and boom – gains of 7 to 9lbs.

Of course, that’s incredibly unhealthy and the sugar alone I’m sure led to some water weight gain. Needless to say, I wasn’t happy with that either.

The BEST I ever did on creatine was 10lbs in around 9 days, but then again I never saw these massive strength gains some guys got. A few extra reps here or there? Sure, but nothing earth shattering.

About a year ago, I found a creatine analogue that gave me much better strength gains with none of the water weight/moon face.

I would tell you that creatine is for most people, an ace card you should have up your sleeve for when you really need it.

Run it for 8-12 weeks, then come off for a month. It takes that long for creatine stores to get back to baseline, at which point you should see decent results again.

Hope that helps.

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Coach Rob Regish

Rob Regish is an internationally recognized name in the field of health and fitness. He's been a weekly contributor to for almost a decade, answering listener questions from around the world.

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