Creatine --- So whats the deal?

[Brant_Flir]

Whats the deal with Creatine? Is it really bad for your liver or whatever organ it is rumored to affect? Does it have any other known side effects except for dehydration (SP)?

So basically I'm asking this question to any creatine users and / or people knowlegeful in this area.

Thanks!

-Brant_Flir

[mcsap]

Are you asking because you use the stuff or are you just considering using it ?

[counihan]

Creatine is what I like to call "water weight". This will ONLY help you gain weight, and possibly give you more energy at times, but you MUST continue to work out/lift weights and burn muscle when you are taking this. Creatine will absolutely not make you stronger.

I would do a little more research before taking this. A good source is wikipedia, which is where this quote is from:

"In the human body, creatine is synthesized mainly in the liver by the use of parts from three different amino acids - arginine, glycine, and methionine. 95% of it is later stored in the skeletal muscles, with the rest in the brain, heart, and testes."

-http://en.wikipedia.org/wiki/Creatine

I hope that helped.

[Creeker]

...stored in the skeletal muscles, with the rest in the brain, heart, and testes."

....

I don't know about you but I think that can't be good....
:cool:

[TPDHellhound]

This topic has been covered at length. You may find some more answers if you search for it.

[Switchback]

It does help with recovery, too. There are also a lot of newer lines of creatine that have more efficient delivery systems. With these more efficient delivery systems, you end up taking a fraction of the creatine that you would in the shakes. Also, they are supposed to have feewer of the less-desireable sideaffects (such as water retention, etc.)

[RangeHunter]

I was never a fan of regular creatine but I recently started CEE and it is working really well. If taken at the proper doses and you drink the right amount of water you should be fine. Good thing about CEE is you actually have to take less grams so for me its much better.

[Brant_Flir]

Yeah. I was thinking about using it.

And yeah, I know you have to work hard. THe Coaches wanted us to buy some but the old man wouldn't let me.

[RangeHunter]

How old are you?

[RemyG]

I took creatine last semester in college, and I worked out 4-6 days a week. In my opinion it helped. I took the basic creatine monohydrate, with a sugared drink, such as cranberry juice, etc. That is one of the most efficient ways of intake with creatine, via sugar.

If you do consider taking it, ask yourself: do you like your bathrooms in (ill assume you're still in school) your highschool? :D You WILL be sore on the loading week(think bum...), but is necessary, and which I would recommend if you are to use it.

As taken from Absolute Creatine: http://www.absolute-creatine.com/

* So what does creatine do?

Now is when the fun begins. First, before we answer this question - understand that the theory of what creatine does - is just that - theory. It is amazing how little we actually know about what goes on in our body. Anyway, we will outline what the majority of research currently agrees on in terms of what role creatine plays in our body.

1. Provide additional energy for your muscles

Time for a quick and simple biology lesson. In your body you have a compound called ATP (adenosine tri-phosphate). Think of ATP as an energy containing compound. What is important to know about ATP is that the body can very quickly get energy from a ATP reaction. You have other sources of energy such as carbohydrates and fat - but they take longer to convert into a useable energy source. When you are doing an intense quick burst activity - such as lifting a weight or sprinting, your muscles must contract and need a quick source of energy. This immediate energy comes from ATP.

Okay - still with us? Here is where it gets interesting. When your muscles use ATP for energy a chemical process happens where the ATP is broken down into two simpler chemicals ADP (adenosine di-phosphate) and inorganic phosphate. This process of ATP turning into ADP releases the energy which gives your muscles the ability to contract. Unfortunately, we do not have an endless supply of ATP. In fact, your muscles only contain enough ATP to last about 10-15 seconds at maximum exertion. In case you were wondering - no, the ADP can not be used to create more energy for your muscles.

Here is where the creatine comes in - or more specifically the creatine phosphate (CP). We don't want to go into great detail on creatine vs. creatine phosphate now (that is in a later article) - all you need to know now is that the majority of creatine that is stored in the muscles bonds with abundant phosphorus stores in the muscles and is converted into Creatine Phosphate (CP). CP is able to react with the ADP in your body and turn "useless" ADP back into the "super useful" energy source - ATP. More ATP in your body means more fuel for your muscles.

2. Volumization of your muscles

Looks like we just made up that word -Volumization - doesn't it? Actually, it's just a fancy name for the process of pulling fluid into the muscle cells and thus increasing the volume of the muscles. Creatine has been shown to pull water into your muscle cells, which increases the size of your muscles. Don't get to excited - it is not clear how great an effect this has. Point #1 is a much clearer benefit of creatine.

3. Buffer Lactic Acid build-up

New research has shown that creatine can help buffer lactic acid that builds-up in the muscles during exercise. This leads to that nasty burning feel you get in your muscles. Scientifically it is a complicated process - basically the creatine bonds with a Hydrogen ion and that helps delay the build up of lactic acid. More research needs to be done to see if this point is true.

4. Enhances Protein Synthesis

There is some data to indicate that creatine helps put the body in a more anabolic state where protein synthesis can occur. The more protein synthesis - the greater the muscle gain.

Well - there you have what creatine does in a very simplified nutshell. Of all 4 points - point #1 is the most use of creatine in the body. The other points are more debated - but still look to be valid.

[RemyG]

also, sorry to double post, but I also found this in relation to creatine and health (not apparent to cause harm in tests):

On November 12, 1999 at the 19th Annual Southwest American College of Sports Medicine Meeting, two long term creatine studies were presented from the Exercise & Sport Nutrition Lab at the University of Memphis*. Both studies showed that 9 months of creatine supplementation (taking an average of 5 grams per day) in athletes had no negative effects on markers of renal function or muscle and liver enzymes in comparison to athletes not taking creatine.

* Here are the actual studies referenced above

1.Kreider R, Rasmussen C, Ransom C, Melton C, Greenwood M, Stroud T, Cantler E, Milnor P, Almada A, Greenhaff P. Long-term creatine supplementation does not affect markers of renal stress in athletes.
2.Almada A, Kreider R, Ransom J, Melton C, Rasmussen C, Greenwood M, Stroud T, Cantler E, Milnor P, Earnest C. Long-term creatine supplementation does not affect muscle or liver enzyme efflux in athletes.

In fact some studies have shown that creatine can help reduce your chances of heart disease and adult on-set diabetes. It was found that after 51 days of taking creatine the study group had a 22% decrease in VLDL-cholesterol levels and a 23% decrease in blood triglyceride levels. VLDL-cholesterol and triglycerides are risk factors for heart disease and adult on-set diabetes.

We make this point to show that as more studies are done it may be that more benefits of creatine are discovered. Studies don't always just show negative long term effects. A classic example of this has been the recent discoveries with alcohol. New studies show that 2 drinks a day can have very beneficial effects in reducing your chance of heart disease. Of course, like creatine - if you abuse alcohol it can have negative effects.

[ThatOneGuy]

I used creatine for around 6-7 months a year back, it wasn't bad. It was a BioLabs Creatine Powerburst Mix, which means it was mixed with electrolytes, a few fun vitamins, and all kinds of fun essential working out related things...

This is my .02 on Creatine due to my results and the results of a few friends who took it.

A) There is no magic bullet (steroids aside) to help you get huge quick. Its all doing the right work in the gym, proper diet, and rest. You do not gain muscle in the gym. You can spend all day there, but without proper nutrients(food) and rest, you will be a little wiry gym rat. Supplements may be 5% of the whole process, dont spend too much on them.

B) If Creatine is used properly, ie; you have a good diet, not overworking your muscles, good regimen, you will see around a 5lb gain after a few weeks. This is water gain, not real muscle, your muscles will hold more water, and have slightly more Creatine in them, so you will have that extra oomph which translates to maybe 1-2 more reps per set. It also helps your muscles recover a tad faster too, allowing slightly more intense training.

C) When you stop using Creatine you will drop a few pounds - your muscles will "shrink" a bit because they are losing the water weight. You wont decrease strength noticeably, but you will look a tad smaller. If you just want to look bigger quicker, than sure, take it. It will benefit you a bit all around, but in small amounts. Whether its worth it or not its up to you.

D) Creatine is not harmful nor is it illegal. Its a supplement, treat it like one, but don't trust that it will make you look like "Ahnold". Info-mercials lie!

**Side effects may include the runs. I didn't get them, but my buddy did. It does not make you abnormally thirsty, you just have to drink a bit more water because your muscles retain more. Wanna look bigger when you are taking Creatine? Drink more water than you normally would.**

[dnic75]

Careful with listening to everything you read on "WIKIPEDIA."
(I prefer articles written by doctors, and professionals in the field)

Here are some good links to read about Creatine, then you decide for yourself: (from two different sources, great information)

From Men's Health.com.
Richard Kreider, Ph.D., chairman of the Department of Health, Human Performance and Recreation and Director of the Exercise and Sport Nutrition Laboratory and Center for Exercise, Nutrition & Preventive Health Research at Baylor University, answers your most common questions about creatine supplementation. Dr. Kreider has published more than 300 sport nutrition articles and abstracts that are published in scientific journals. He is also a Fellow of the American College of Sports Medicine, Fellow of the International Society of Sport Nutrition, and editor-in-chief of the Journal of the International Society of Sport Nutrition.




1. Are There Any Side Effects of Creatine?

2. What is the Best Form of Creatine to Take?

3. Should Athletes Load or Not Load?

4. Should Athletes Take Creatine Alone or With Other Nutrients?

5. When is the Best Time to Take Creatine?

6. Should Athletes Cycle On and Off Creatine?

7. Does Caffeine or Acidity Affect Creatine?

8. Do Men and Women Respond Differently to Creatine Supplementation?

9. Weight Gain Derived From Creatine Ingestion: Is It Water or Muscle?

10. Should Children or Teenagers Take Creatine?

11. Is Long-Term Creatine Supplementation Safe?

12. Is Creatine Supplementation Ethical?



1. Are There Any Side Effects of Creatine?

The only significant side effect that has been consistently reported in scientific and medical literature has been weight gain. However, there have been a number of reported side effects such as stomach problems, muscle cramping, dehydration, and increased risk of muscle strains/pulls. There has also been concern that short and/or long-term creatine supplementation may increase renal (kidney) stress. One research group suggested that creatine supplementation may increase an individuals risk to developing anterior compartment syndrome (ACS). Over the last few years a number of studies have indicated that creatine is not associated with any of these reported problems nor increase the likelihood of development of ACS. In fact, there is recent evidence that creatine may lessen heat stress and reduce the susceptibility to musculoskeletal injuries among training athletes.


While people who take creatine may experience some of these problems, incidences in creatine users aren't greater than subjects who take placebos and in some cases are less.



2. What is the Best Form of Creatine to Take?

Nearly all studies on creatine supplementation have evaluated pharmacological grade creatine monohydrate in powder form or have used oral or intravenous phosphocreatine formulations (a more expensive form of creatine). Since creatine has become a popular supplement, there are a number of different forms of creatine that have been marketed (e.g., creatine candy/bars, liquid creatine, creatine gum, creatine citrate, effervescent creatine, etc). Many of these forms of creatine claim to be better than creatine monohydrate. However, no data indicates that any of these forms of creatine increases creatine uptake to the muscle better than creatine monohydrate.



The only potential benefits of these different forms of creatine are convenience, supplement variety, and/or taste preferences. The greatest disadvantage, however, is that many of these supplements are more expensive than creatine monohydrate. There is absolutely no evidence that you can take less of these types of supplements (e.g., liquid creatine or effervescent creatine) and get the same benefits than ingesting higher amounts of creatine monohydrate because of less breakdown in the stomach, greater intestinal absorption, faster absorption in the blood, and/or greater muscle uptake.



The best raw sources of creatine monohydrate are from Germany (e.g., Degussa’s CreaPure™) or the U.S. (e.g., Ferro Pfansteihl). Care should be taken to only purchase high quality creatine monohydrate that is produced in inspected facilities that adhere to FDA good manufacturing practice guidelines.



Editor's Note: We found another Creighton University study that found that creatine phosphate (Mega Creatine at gnc.com) improved performance three times as well as creatine monohydrate. The reason: Extra phosphate helps delay the onset of fatigue, says Joan Eckerson, Ph.D., C.S.C.S., the study's lead author.



3. Should Athletes Load or Not Load?

Research has shown that the most rapid way to increase muscle creatine stores is to follow the loading method, by taking 0.3 grams/kg/day of creatine monohydrate for 5 - 7 days (e.g., 5 grams taken four times per day). Studies show that this rate can increase muscle creatine. Once muscle creatine stores are saturated, studies indicate that you only need to take 3 – 5 grams of creatine monohydrate per day in order to maintain elevated creatine stores.


I would post the link, but the system won't let me.
You can do a search on google, or head over to t-mag.com for more information.