Is Expired Creatine A Thing?
Expired creatine, is there such a thing?
Yes, creatine can expire.
However, given adequate storage, creatine can last up to two years beyond its expiration date.
Does Creatine Expire?
Most creatine powder, pills, or any other form have an expiration date on its container.
So, technically yes. Creatine can and does expire whenever it reaches its expiration date.
Is Expired Creatine Okay To Use?
Creatine is a thoroughly researched supplement. In fact, of all the dietary supplements, it is the most well-researched.
Studies have found that creatine remains stable for several years post-expiration date. Considering this fact, expired creatine is unlikely to have any adverse effects.
These claims pertain to creatine pills and powder only. Expiration dates for creatine liquids, gummies, and creatine forms, should be followed more strictly.
If you are concerned or worried about consuming creatine past its expiration date, purchasing a new batch is the way to go.
Expired Creatine - More About Creatine
What Is Creatine?
Creatine is a non-essential amino acid; produced naturally by the body.
Humans produce creatine naturally but also rely on obtaining creatine via dietary means. One way of doing this is through supplementation.
Creatine is stored primarily within the skeletal muscles and aids ATP synthesis. More ATP leads to greater muscle capacity and results in increased muscular performance.
Creatine supplements are very prevalent among athletes and weightlifters alike and are proven to be beneficial.
Scientifically Proven Benefits of Creatine
How To Take Creatine
Talking about how you get your creatine in, there are a few factors to consider.
Firstly, consider what your creatine comes in. Creatine is available in multiple forms.
The most common are creatine pills and creatine powder. There are advantages to each choice. For an in-depth comparison, click here.
Also, consider the time of day you take your creatine. Should you take it in the morning? Before your workout? How about after your workout? Before Bed?
The time in which you consume your creatine is not incredibly significant. However, some studies show that taking creatine before your workout yields the best results.
Lastly, and most importantly, creatine should be taken with some form of carbohydrates and/or protein to ensure optimal absorption.
It is also necessary to stay properly hydrated throughout the day when taking creatine.
Is Creatine Safe?
Creatine is the most well-research dietary supplement in the world.
Time and time again, studies support the safety of creatine use for the average healthy adult.
Even though creatine is generally considered safe, it is highly advised to meet with your doctor and discuss if it makes sense for you.
Expired Creatine: Other FAQs
Can Creatine Cause Bloating?
Creatine does not cause bloating.
Starting a creatine supplementation should and most likely will cause rapid weight gain. However, this weight is not fat or bloating.
Creatine causes ‘water weight’ gain. To learn more about this water weight and creatine bloating, click here.
Can You Take Creatine On A Plane?
As long as a container of powder stays below 12 oz or 350 mL, you will go through TSA without a hitch.
If your container exceeds this size, you will need to place the container in a separate bin.
To learn more, click here.
Can You Take Creatine Before Bed?
Creatine will remain effective when taken before bed although, it may cause unwanted side effects.
Taking creatine before bed can worsen the quality of sleep and cause stomach discomfort.
Read more here.
Can You Dry Scoop Creatine?
Dry-scooping creatine is an effective method although, it is a choking hazard and offers no benefits.
It is recommended to not dry-scoop creatine.
Read more here.
- National Library of Medicine – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279854/
- My Protein – https://us.myprotein.com/thezone/supplements/creatine-pills-vs-powder-which-better/
- Arnold Palmer Hospital for Children – https://www.arnoldpalmerhospital.com/content-hub/should-i-let-my-teen-use-creatine
- Off-Season Athlete – https://offseasonathlete.com/benefits-of-creatine-for-teen-athletes/
- American Academy of Pediatrics – https://publications.aap.org/pediatrics/article-abstract/108/2/421/63924/Creatine-Use-Among-Young-Athletes?
- USADA – https://www.usada.org/spirit-of-sport/education/athletes-need-know-creatine/
- Mayo Clinic – https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591#:~:text=Creatine
- National Library of Medicine – https://pubmed.ncbi.nlm.nih.gov/18373286/
- Healthline – https://www.healthline.com/nutrition/does-creatine-expire