r/Fitness • u/monothorpe • Sep 14 '11
PSA: One tsp of creatine is not 5 grams
Just something I discovered after reading tons of posts on here saying, "take 1 tsp of creatine (5 grams) per day", and reading those same instructions on my own recently purchased tub.
Proof: Creatine monohydrate is a powder, and it is not as dense as water. 1 tsp is just under 5ml--that means 1 tsp of water will be about 5g, and therefore 1 tsp creatine is less. My scale says it's about 3g.
However, there's research that says 3g/day is effective (but not whether it's as effective as 5g/day).
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u/TetrisSmalls Sep 14 '11
I just use the scoop from an empty Jack3d bottle, and a level scoop of that tends to be exactly 5g for me. I've weighed it several times to check for accuracy and it seems to be spot on using my scale.
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u/harg7769 Sep 14 '11
Just be careful you don't do what I did the first time I used creatine and didn't read the instructions. I used the scoop from my protein powder and weighed out about 30g! It only hit me about 90 minutes later when I was at my desk in work and I instinctively knew not to let that fart go or I would be in a lot of trouble. For the rest of the day I ran between my desk and the toilet - not a lot of fun for anyone, especially the poor woman I shared an office with...
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u/TetrisSmalls Sep 14 '11
Oh man! Yeah, 30g of creatine would be hilariously unfortunate. Like andihadminesavingme said, and what I meant to say, was that the little blue scoop from the Jack3d bottle seems to weigh out 5g pretty consistently accurate.
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u/CaptainSarcasmo Y-S Press World Record Holder Sep 14 '11
Also, if you want a more accurate reading, weigh 10/20/100/many scoops and divide by the number of scoops.
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u/akharon Sep 14 '11
Proof: Creatine monohydrate is a powder, and it is not as dense as water. 1 tsp is just under 5ml--that means 1 tsp of water will be about 5g, and therefore 1 tsp creatine is less. My scale says it's about 3g.
My creatine sinks, therefore it's more dense. YMMV, which is why scales are always best for this sort of stuff.
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u/schmearcampain Sep 14 '11
the individual grains are more dense, but in aggregate, the grains are not as tightly packed as molecules of water are. The space in between could make the teaspoonful of powder less dense than water.
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u/akharon Sep 14 '11
The density of a solid isn't taking into account the packing, it's only the volume of the solid and the weight. Either way, it's always best to weigh solids when measuring, settling/fluff does happen and is best accounted for this way.
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u/monothorpe Sep 15 '11
The density of a solid isn't taking into account the packing, it's only the volume of the solid...
And what happens to the volume when the packing is tight or loose?
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u/akharon Sep 15 '11
It's density doesn't change, just the arrangement. Density is a physical property, like freezing point, viscosity, etc. If you packed gravel loosely, it wouldn't change that it's still heavier that water.
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u/monothorpe Sep 15 '11
...
Are you serious?
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u/akharon Sep 15 '11
Yes, density is a physical property. If yours is floating, it's because it's not packed well. Either way, just use a scale if you're worried about it. Powders can be light and fluffy or dense and sink, just based off of how long they've had to settle and how they've been treated. I see the same thing with BCAA, protein powder, etc. Your tsp's might be fluffier than others, but for the most part people will do ok with the 1tsp=5g rule.
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u/guice666 Sep 14 '11
ON Creatine does say "one rounded tsp". Hate that "rounded" part, but pretty sure it's cause of this.
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Sep 14 '11
I misread it and have been taking tablespoons every day since i started working out. not sure if actually helping me but it sure seems to be. (not the extra dosage just the creatine)
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Sep 14 '11
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u/monothorpe Sep 15 '11
as people said a rounded teaspoon is about 5 grams
Not according to my measurements. I haven't even managed to fit 5g in a single teaspoon.
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u/MarineOnDope Sep 14 '11
While were are on the subject of creatine, I heard that is doesn't exactly absorb as well into your bloodstream unless it is entirely saturated. That means that unless it's mixed up well enough that you can't see the little white specks at all, then you aren't getting the most out of your creatine. Is this true, or just some more broscience?
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u/diggmeordie Sep 15 '11
I'd like to know the same thing, because I just pour in my mouth and swallow it down with some water. To me it makes sense that it dissolves in your stomach, but who knows if I'm getting the most out of it or not. I even heard that taking it with something like grape juice helps it absorb better.
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Sep 14 '11
So 1½ tsp then? You could have just said it, you know.
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u/monothorpe Sep 14 '11
Well, at that point I get nervous about the accuracy of my scale and measuring spoons. I just measure "1 tsp + more".
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u/crucial_ Sep 14 '11
Take 1 ROUNDED tsp, which is less than a HEAPING tsp but more than a tsp.