Without a question, creatine is one of the most popular supplements in the world of sports nutrition. You can get it from food, but taking a supplement can have a significant effect on your strength and speed.
Taking creatine on a regular basis is good for your health in many ways. The reality, though, is that there are times when a break is necessary. At times like these, you may begin to doubt whether or not the creatine in your storage jar is still effective.
Can creatine go bad? We’ll be covering the entire topic of creatine’s shelf life here. Read on to find out if your old creatine is still good to go.
Yes Creatine Does Expire Just like any other supplement but creatine shelf life is long. Depend on what type of supplement brand you use creatine can last up to 1 to 2 years.
For what purpose does creatine exist?
Phosphocreatine is the type of creatine that is mostly stored in your muscles (although you can find some in your brain).
Your body uses three different types of energy systems.
1. Phosphagen
Phosphocreatine is its primary fuel source, therefore you’ll feel the effects of this supplement very immediately. Sprinting and weightlifting are two good examples.
2. Anaerobic glycolysis
Carbs, its primary fuel source, provide a steady stream of energy for a longer period of time than phosphagen. The average duration is a few minutes. Take the case of sprints of an intermediate length.
3. Aerobic glycolysis
Aerobic glycolysis derives its energy from carbohydrates and lipids and is characterised by a relatively sluggish rate of energy production. Marathon runners are a good example.
Creatine, and Its Varieties
Creatine may be obtained through foods including meat, fish, eggs, and milk. Still, some people may require a very high dose that can’t be hidden in food.There are several creatine supplements to choose from.
- Buffered creatine, liquid creatine, and creatine magnesium chelate are examples of the latter.
- Creatine monohydrate stands out among the several creatine supplements since it has been the subject of the most studies.
Why Is Creatine So Effective?
Taking creatine can help your performance in a number of ways.
Having more energy can help in a number of ways:
- It’s time for even more force. Boosting your stamina means having more instantaneous power at your disposal. The weights and/or duration of your workouts can be increased.
- Injured muscles can go back to normal. Moreover, it can boost signalling in the cells that rebuild muscle tissue. When muscles heal faster, there is a greater potential for muscular gain.
- Hydration of cells. Creatine’s water-retaining properties are useful for keeping cells well-hydrated.
- Creatine supplementation has been shown to improve cognitive function in addition to its effects on performance and muscle.
- People’s memory improved by 50% when they took 5 grammes of creatine daily for six weeks, compared to when they took a placebo.
Does Creatine Expire?
Creatine, like any other dietary supplement, has a shelf life.
Creatine supplements often expire between two and three years after they are first opened. The product has a longer shelf life than protein drinks or muscle gainers. As long as it remains in powdered form, creatine has a lengthy shelf life since it is a very stable molecule.
Studies demonstrate that it can stay stable in solid form for up to three years at high temperatures (60°C or 140°F) without significantly degrading into creatinine. Creatinine is the byproduct of creatine degradation and is a waste product your body does not need. This indicates that it has a shelf life of several years if it is stored properly.
When Used Correctly, Does Creatine Last Forever?
- Powdered creatine has a lengthy shelf life since it is so stable.
- Therefore, creatine has a three-year to four-year storage life.
- Creatine does not expire quickly so you can take it less frequently (though that is still recommended).
- However, creatine in liquid form is typically not as stable as creatine in powder form. If you want to keep obtaining high-quality creatine, you need change it every two years.
- Creatine HCL, another alternative, has a shorter shelf life since it is a less stable molecule.
How can you tell whether the creatine you bought is still good?
When creatine breaks down, it forms creatinine. It’s possible you won’t even notice the difference, but this won’t have the same effect as working creatine.
Physical signs of expired creatine include a changing colour, odour, flavour, or texture, all of which are rather rare.
Keep in mind that clumping is normal and does not indicate that your creatine is out of date. This indicates that multiple creatine molecules are acting as sponges, soaking up a few water molecules each.
Can I Use Old Creatine?
- It is okay to use expired creatine. The effectiveness of expired creatine varies with its length of expiration because some of it converts to creatinine and no longer functions the same as new creatine.
- Side effects from expired creatine are rare, but might include gastrointestinal discomfort.
- Bloating, stomach pains, and nausea are all typical GI symptoms.
Creatine: Proper and Safe Storage Procedures
If you want your creatine to last as long as possible, you need to know how to store it.
You should store your creatine somewhere cold and dark. You might, for instance, put it in a pantry. So, your goods won’t be damaged by the sun or tainted by other materials.
- Don’t keep it in anything see-through either. It does better when its container is completely dark.
- It will last longer than in a plastic container if you can locate an airtight container to store it in.
- The question is whether or not creatine has a shelf life.
- Creatine is quite stable and seldom goes bad. Nevertheless, it’s not impossible.
- There is a risk of microbial contamination if the jar is left open or liquid is introduced.
- Creatine that has changed colour, texture, or smell should be thrown away and replaced with a fresh supply.
Does Creatine Have an Expiration Date?
Creatine has a shelf life of around three to four years.
Even if the supplement has a shelf life of just two to three years, it can keep for up to four years if stored correctly (in an airtight container, away from light and moisture, and in a cold environment).
Can I use Creatine Past Its Expiration Date?
Up to two years beyond its expiration date, creatine is still safe to ingest. If you’re taking a supplement, it’s important to make sure it doesn’t look, smell, or feel strange before you consume it.
When will my creatine no longer be effective?
Creatine has a shelf life of four years. To extend its shelf life, keep it in a cold, dark place.
Should I throw out my old Creatine or use it?
To answer your question, you can use it for up to a year after the day it was issued. However, if you have any reason to believe it isn’t good, it’s better to be cautious than sorry.
Last Words
When it comes to sports nutrition, creatine is a staple. Improved efficiency, power, muscular growth, and mental acuity are just few of the many advantages.
Creatine monohydrate powder is widely available and has been extensively studied. It has the longest shelf life since its molecules are the most stable.
Creatine usually lasts for around two years after being opened. If stored properly, however, this supplement has a shelf life of three to four years (dark, cool, and airtight container).
