How Long Before Creatine Goes Bad? | Exercise.com Learn: Your Fitness Business Resource

How Long Before Creatine Goes Bad?

Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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  • Creatine powder can last a long time in a sealed container.
  • Creatine powder that is over 36-months old should be replaced.
  • When taken in proper doses, creatine is a safe and effective supplement.

Creatine is a common supplement for gym-goers and many use it to increase their energy output during hard workouts.

Because you likely want to get the most out of your workouts, your supplements, and your money, you may wonder how long you can keep creatine before it goes bad. This article will cover creatine, how long it lasts, proper dosage recommendations, and potential side effects.

When starting a new supplement or regimen it’s important to do your research and contact your health care professional, especially if you have any underlying health concerns. Once you’re ready to get started, sign up for an Exercise.com PRO account to access workout builders, workout plans, goal trackers, and more!

How Long Before Creatine Goes Bad?

Since creatine powder is extremely stable, it should last a very long time if it stays in a sealed container. However, creatine that is more than three years old should be replaced. In this case, you would be better off buying a new container and starting over rather than risking unknown side effects from taking creatine that is too old.

While the powdered creatine can last in a sealed container if it is stored properly, liquid creatine begins to go bad almost immediately after it is opened. If you have liquid creatine and you do not use it right after it is opened, do not try to save it. Instead, just throw it away and use a new package when you need to take your next dose.

What Are the Signs That Creatine Has Gone Bad?

To figure out whether your creatine powder has expired, there are a few signs that you can look for:

  • Is it lumpy? If lumps have started to form, it’s time to toss your creatine.
  • Does it smell? If the odor is overpowering, your creatine has gone bad.
  • Has the coloring changed? If there are bits of powder that are discolored, then you should replace your container.

Even if your creatine does not show any signs that it has gone bad, use your judgment. When in doubt, throw it out.

Is It Safe for Me to Take Creatine?

Yes, it is extremely safe to take creatine. Creatine is considered an amino acid that is naturally produced by the body in both animals and humans. An average human being has more than 100 grams of creatine stored in their body in the form of creatine phosphate.

When taking the recommended dosage amounts of a creatine supplement, drinking plenty of water, and following a strict and consistent exercise program, there are very few side effects associated with taking creatine.

However, if you take too much creatine it can cause many side effects, some of them extremely serious. These include kidney failure. This is why it is vital to speak to your physician before beginning a creatine supplementation program.

Do your research on the manufacturer and the product – there are many types of creatine and they each may react differently with your body. The FDA does not regulate creatine supplements.

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What Side Effects Are Associated With Taking Too Much Creatine?

Because creatine is able to move water within the body at such a rapid pace, one of the main side effects associated with taking too much creatine is cramping of the muscles. The way to combat this side effect is simply to drink a lot of water when taking creatine.

It is recommended that you drink at least one pint of water with every dose of creatine you take. In fact, the more water you drink, the more efficient the creatine supplement will be. Most people should consume a minimum of 4 pints of water per day.

Is There an Ideal Time for Me to Take My Creatine Supplements?

In order to obtain optimal results, it is best to take your creatine supplements immediately after your workout program is complete. The reason for taking it at this time is so it can help your body and muscles restore what was lost during the workout.

On workout days, you can also take half of your recommended amount immediately before your workout, and the other half immediately after.

How Much Creatine Should I Take?

This answer depends on your total body weight, and should also be discussed with your physician. The following guidelines are not meant to substitute for giving medical advice.

If you weigh 140 pounds or less, you can safely consume anywhere from 5 to 6 grams of creatine per day. If you fall in the 141 to 168-pound range, you can take about 6 grams to 7.5 grams per day.

Those up to 199 pounds can take about 8 grams per day, while 200 to 240-pound people can safely take from 8 to ten grams per day. Finally, a healthy adult who weighs more than 240 pounds can take anywhere from 10 to 12 grams of creatine per day.

Remember, these amounts are just suggestions and can vary based on many factors. There may be times when you need to take more or less depending on the stage of your workout program. Be sure to get clearance from your doctor before taking creatine on a regular basis.

Frequently Asked Questions (FAQ)

Do I have to take supplements?

Unless your doctor has instructed you to take certain supplements, you do not have to take them.

Are supplements safe?

Whether or not dietary supplements are safe to take depends on a number of factors. Learn more about the safety of supplements here.

What supplements do I need to take?

No one can answer that aside from your doctor. To learn more about the various supplements that doctors commonly recommend, check out this article.

Finding the right exercise routine is important along with making sure you are supplementing safely and accordingly. Check out our PRO Plan today to see how we can help you stay motivated, focused, and fit all year long!

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