Does Creatine Expire? The Answer, According to Science

Many weightlifters wonder about the shelf life of creatine. That is, they question whether, if ever, it expires.

The worry is that if creatine is past its expiration date, it may be ineffective and potentially harmful.

Online opinions on this topic vary widely.

Some treat creatine as eternally potent, dismissing expiry dates as merely a formality. Others argue creatine degrades pretty quickly once opened, especially in hot and humid conditions.

In this article, we’ll examine the scientific evidence to cut through the noise. We’ll clarify how long creatine lasts, what to do if you think your creatine has expired, and more. 

 

Table of Contents

• Does Creatine Monohydrate Expire?
• Creatine’s Shelf Life
• How to Recognize Expired Creatine
• What Happens if You Take Expired Creatine?
• How to Store Creatine to Extend Its Shelf Life
• What’s the Best Type of Creatine?
• FAQ #1: Does creatine go bad faster in the heat?
• FAQ #2: Is clumpy creatine bad?
• FAQ #3: Is expired creatine safe?
• FAQ #4: How long does creatine last once opened?
• FAQ #5: Does creatine expire in water?

Does Creatine Monohydrate Expire?

While studies examining creatine’s expiration are limited, the available research suggests creatine probably does expire, but not for several years.

For instance, in a study published in the journal Amino Acids, researchers found that powdered creatine is exceptionally “stable” (not reactive to its environment) and unlikely to break down into creatinine (a waste product) even when exposed to high temperatures (up to 104°F) for up to 3 years.

Another study showed that even after 44 months of being kept at 140°F, only small amounts of creatine broke down into creatinine. 

Things are different for liquid forms of creatine.

Supplement companies often “suspend,” or pre-mix, creatine with liquid (usually water), claiming this improves absorption, reduces bloating, and decreases the amount needed to experience benefits.

But research shows that this causes it to break down into creatinine much sooner. In other words, liquid creatine supplements are more or less a dud.

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Creatine’s Shelf Life

While creatine supplements typically come with an expiry date, it’s unclear how accurate these dates are. 

Given that most medicinal compounds maintain at least 70-to-80% of their potency a year or two after their expiration date, it’s reasonable to assume a supplement such as creatine would be similar. 

Thus, provided you keep creatine in a cool, dry environment, you can be confident the creatine’s shelf life will extend at least until its expiration date and probably for a few years beyond it.

How to Recognize Expired Creatine

No studies have investigated whether expired creatine differs noticeably from “fresh” creatine. But, since most similar compounds develop unusual smells, tastes, and textures when degraded, expired creatine may be similar. 

In other words, if your creatine smells, tastes, or looks different from when you bought it, it’s probably sensible to replace it.

These changes may signal the presence of bacteria ​​or contaminants or that the creatine has chemically changed, which could make it less effective and possibly unsafe.

Another common concern is creatine that has become “clumpy.” While many assume that clumpy creatine is unsafe, in reality, it probably isn’t harmful, but it may be less effective.

The clumps form when the powder absorbs moisture from the air, accelerating its breakdown into creatinine and reducing its potency.

What Happens if You Take Expired Creatine?

Multiple studies show that creatine is safe to take, even in large doses for extended periods, and there’s no evidence that expired creatine poses any risks.

The main issue with expired creatine is that it might not be as effective as fresh creatine.

To ensure your creatine boosts muscle growth, strength gain, and recovery as anticipated, only take creatine monohydrate powder that looks, tastes, and smells as you would expect, and ideally, use it before its expiration date.

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How to Store Creatine to Extend Its Shelf Life

Storing your creatine correctly is key to keeping it fresh and effective. Here are some proper storage tips to ensure your creatine has a long shelf life:

• Store it in a dry place: Creatine is an osmotically active substance, which means it draws in water. This causes it to clump and break down more quickly, so you should always aim to keep it in a dry place. 
• Keep it sealed: Tightly close the creatine’s container or bag to stop air and moisture from getting in. If it doesn’t come in an airtight package, transfer it to one that is.
• Use clean, dry scoops: Measure out your creatine using a clean, dry scoop. Using a dirty or wet scoop may compromise the quality and longevity of your supplement.

What’s the Best Type of Creatine?

You can buy many different types of creatine—creatine ethyl ester, creatine nitrate, creatine HCL, creatine magnesium chelate, and creatine pyruvate, to name just a few.

Most of these forms effectively replenish your body’s creatine stores, helping speed up the production of adenosine triphosphate (ATP) and thereby boosting energy levels. As a result, nearly all creatine products can enhance exercise performance similarly.

However, creatine monohydrate supplements are the most studied, safe, and affordable, which is why I’d put them ahead of all other creatine powders on the market.

For a natural source of micronized creatine monohydrate that includes other ingredients that enhance muscle growth and improve recovery, try Recharge.

FAQ #1: Does creatine go bad faster in the heat?

Research shows that creatine doesn’t break down faster when kept in the heat, even in temperatures of up to 140°F for long periods. 

FAQ #2: Is clumpy creatine bad?

Clumpy creatine isn’t necessarily bad or unsafe but it might be less effective. Clumping usually happens when creatine absorbs moisture from the air, which can cause it to break down into creatinine more quickly, reducing its potency. 

While you can still use clumpy creatine, it’s a good idea to check for other signs of degradation, like odd smells or tastes. If any of these are present, replacing your supplement is a good idea. 

FAQ #3: Is expired creatine safe?

There’s no evidence that expired creatine is harmful, but it may not be as effective as fresh creatine. If your creatine has expired, it’s crucial to check if it smells, tastes, and looks normal. If it doesn’t, getting a new batch is probably wise.

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FAQ #4: How long does creatine last once opened?

If stored correctly, creatine should last at least three years, possibly significantly longer. That said, while creatine doesn’t “go bad,” like food, it may become less effective over time, especially if it’s exposed to moisture.

FAQ #5: Does creatine expire in water?

Yes, creatine expires in water. When you dissolve creatine in liquid, it starts breaking down into creatinine, a byproduct that doesn’t boost muscle or strength gain. This breakdown can occur quickly, especially in warmer conditions or if left out for long periods.

To get the most benefit from creatine, drink it soon after mixing it into water, preferably within a few hours.

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https://ift.tt/M7EBsdT June 12, 2024 at 06:00PM Legion Athletics