Is it straight Creatine Monohydrate or is it one of those "punch-flavored" mixes?
The reason I ask is because I had a similar experience with that stuff, but plain Creatine MHO doesn't bother me. The punch tasted great but did a number on my gut. I think it is all the BS additives and artificial sweeteners they added.
Remember, the primary purpose of supplementing with Creatine is to replenish/build up your body's tank to convert to Creatine Phosphate to assist/maintain the production of energy. Here is something I saw on another board that IMO explains it very well:
Creatine supplementation revolves around the Kreb's Cycle. It's the anaerobic pathway where ATP is recharged by creatine phosphate (CP) before the onset of the glycolytic cycle (it continues here, of course, but the highest percentage threshold motor units are no longer available, which is the reason you don't run 400m at the same pace as 100m). Remember that ATP stores last only about 1-2 seconds, when CP is used to recharge it, which runs out in about 8-10 seconds, which is how you can finish off a rep at your "maximum" weight. Now, CP starts to recharge as soon as the load comes off, so the 8-10 seconds can recharge when the muscle isn't contracted, but only to a point at high-threshold recruitment. This is why you get more reps but fail eventually.
Supplementation of creatine monohydrate increases cell volume and availability of CP used in order to fire ATP. By adding creatine, you get more CP, to fire ATP, to do another rep or two per set, resulting in more muscle hypertrophy.
Why did I not find this stuff interesting in college but now, almost 15 years later, it fascinates me?!?!?! LOL
I personally think a one-size fits all 5 grams is just a simple way for the supplement industry to "dumb it down" and sell an optimum amount of their product at the same time. If you look, a lot of labels still recommend a "loading phase" too, which research has started to debunk the need for.
Going with ~2.5-3 grams is a good idea. Here's a rough guideline for simple measurement of pure, unamended Creatine Mono btw:
1/8 tsp = 0.5g
1/4 tsp = 1.0g
1/2 tsp = 2.0g
1 tsp = 4.0g
Another thing you may try is to start with an even smaller amount...1/8 teaspoon. Assuming you are eating correctly and properly hydrated, if you find you start to run out of steam in a workout, increase it to 1/4 teaspoon, and follow that protocol until you find a more personalized dosage that works for you. It takes a little more experimenting but can optimize both the use of the supplement and your dollar.
Currently, I take a far smaller amount than "prescribed." Only about 1/8 tsp. per day (~0.5g) post workout with a little simple carbohydrate and protein. I've been doing so for about 2 months now and have been steadily making progress towards my goal of moderately increasing lean mass (gained about 5# of muscle) while dropping body fat. Lately however my workouts have increased in intensity so I am starting to flag a little towards the end and will probably be increasing the amount of creatine to 1/4 tsp. Still far less than the manufacturer prescribed 5 grams.
One thing I find funny is I tried creatine back in college when it was "new." The prescribed dosage was very small. Interestingly enough, the small scoop was about 1/8-1/4 teaspoon. When I started taking it again a few years ago, I was ASTOUNDED by the far larger size dose that was being called for. That was when I also started hearing of people having problems with gastrointestinal issues as well.
As always, no amount of supplementation is going to overcome poor nutrition, so make sure you are eating well. Fish is one of the best sources of creatine as well as containing compounds which help your body synthesize even more. Not to mention it is a fantastic source of lean protein and Omega-3 fatty acids. Lean cuts of red meat are good as well. Realistically, you would need to consume 3-5 lbs of lean protein per day to get enough creatine from diet alone and cooking breaks creatine down so some supplementation is not a bad idea for athletic people. Sushi (tuna and salmon) if you like it, would be just about ideal. But if you eat 5 lbs of sushi per day, you'll set off metal detectors everywhere with the mercury in your blood and have flocks of seagulls following you!
