Creatine

While I agree that it does very little, I have to disagree with you on the body-harm issue. Creatine is one of the few dietary supplements that has actually had high quality, long term research performed which found almost nothing in the way of harmful side effects (no moreso than OTC headache meds).

It won't hurt you, but I just think it's a waste of dollars.

 

Yup when I was lifting heavily in high school. I worked outside all day in 95ish degree weather and after work I went straight to the gym. I took creatine before i started lifting. I went down on a squat, got halfway back up and my leg started cramping/spasming. I fell with over 200lbs of weight being caught by those saftey bars.

Moral of the story is drink PLENTY of water if you take it. Other than that it is less harmful than whey protein...just ask my brother

 

Yeah, any supplemental additive like that is going to be harder on your kidneys. Stay well hydrated for sure.

 

my brother has used mild supplements for over 10 years. The only one he used consistantly is whey protein and it has fucked up his kidneys. They hurt occasionally at night he lays down in bed

 

Get that boy a-drinkin. Spontaneous kidney pain is usually one of three things:

- Dehydration
- Urinary Tract Infection
- Cancer

Edit: no reason to panic - a single symptom is *never* any reason to worry. I've got $1000 says he just doesn't drink enough water.

 

Oh yes hes seen doctors about it. They basically tell him its hard to tell what the problem is exactly, but their educated guess is the increased toll the digestion of the protein has put on his kidneys over the years is catching up to him

 

yeah i didnt mean it would kill you or anything terrible like that. I just meant its not good for hydration and your kidneys and I heard it's pretty harsh on your heart. not sure in what way, I just heard its not good.

 

You probably have quite a few habits that are worse for you. In any event, it's not worth stressing over. People can try it if they want, but I think most "gains" would be just as easily gotten with Obecalp supplements.

 

the thing is you body naturally makes creatine to aid muscle recovery. The logic is when you lift, your body needs more so you are supplimenting what your body produces naturally

 

Yeah, your body does produce it naturally, but it doesn't have anything to do with muscle recovery.

Creatine plays a role in metabolism, specifically anaerobic metabolism, specifically restoring ADP to ATP and more quickly replenishing ATP stores in muscle tissues. In the body, creatine is bound with a phosphate group to form creatine phosphate.

A little background:

Muscles burn ATP for energy. You may remember this from high school biology. How your body provides ATP for consumption is a function of metabolism, and there are three primary metabolic pathways. The one that creatine supplementation has been shown to have an effect on is anaerobic metabolism, specifically anaerobic respiration that's called into play during very short, very high intensity activity (10 to 30 seconds of near-maximum effort).

During this type of activity, muscles rely primarily on ATP stores already present in the cells to provide energy for work. They metabolize the ATP, breaking a phosphate group off, which releases energy (remember high school chemistry?), allows the muscle to work, and forms ADP as a "waste" product.

The issue is, cells only store enough ATP on hand to provide a few seconds of energy. Muscle tissue also keeps a store of Creatine Phosphate on hand, because it can very quickly and efficiently turn ADP back into ATP by breaking down PCr (creatine phosphate) via splitting the creatine molecule and phosphate molecule apart and slapping the phosphate onto ADP. Voila, a new ATP molecule ready to go.

Untrained individuals have maybe a 10 second supply of PCr. Trained humans, 30 to 40 seconds at best. Research suggests training along with PCr supplementation may allow up to 60 seconds efficient ATP replenishment.

So, there's your basic primer, although it leaves out a few of the unneccesary gory details. PCr doesn't aid muscle recovery - what it does is allow for a longer duration of near-maximum effort before you fatigue and have to lower your effort level (that fatigue, by the way, is the body's PCr store running empty and your body switching to a different, less efficient form of anaerobic metabolism for energy). This is why it only provides meaningful gains for short "burst" type activities (again, sprinters, track and field, weightlifting, etc.)

Wow. That's a lot more than I planned on typing coming into this thread.

 

I have a doctorate in pharmacy with an emphasis on sports nutrition and have done a number of studies on creatine. Of everything on the market today it is probably one of the most extensively studied supplements. Contrary to popular belief, there is no need for a loading phase and 5 grams daily is all that is needed. The only hard evidence that it causes renal failure/dysfunction was in seen in those already with pre-existing renal disease. Basically what is does is it re-phosphorylates ADP into ATP (your body uses ATP for energy). As mentioned in the previous posts, stay well hydrated as creatine osmotically draws water into the cell stimulating protein synthesis. Hope this helps.

Btw, I am currently taking creatine and have been since I was 19. I have had my liver and kidneys monitored 6 times a year since and have not seen any changes. I personally think it enhances physical condition and strength but I might be a placebo effect victim!

 

<--- BS Exercise/Sport Science followed by Doctorate in Physical Therapy.

I'll defer to you on the exact chemical processes. It's been a while since cellular phys.

 

Hey, my brother has a BS is sports science and a Doctorate in PT also!

 

Well, I'm not your brother. At least, not unless my parents have been telling some massive lies for 25 years

 

HAHA, a placebo boy I thought I was too, til I found out that taking glutamine inhibits the stuff I was taking, so I laid off the glutamine and kept taking my pre and post work out shakes ( N.O. Explode, and sometimes a post of Cell Tech Creatine). I've been doing this mostly on with spurts of off cycles for four or more years. I'm now 29, and yes I drink, sometimes alot more than I should. I drink lots of water, 5 plus liters a day, and have never had any problems. If I take trips, I notice I lost size, but gearing back into things with the shakes I find the water retention in my muscles, as well as my weights goign up and I get the weight back faster. I change my routines up regularly, and work out with intensity most days I'm not hard core, but work out often enough to keep my shoulders bigger than my gut. I have no degrees, just personal knowledge. I like the stuff, and have never had any side effects except once when I took too hydroxycut hard core too close to my No Explode, and it was too much caffine in a short period, and felt alittle woozy/light headed at the gym. Nothing majoy. I say try some Light suppliments like was suggested here, see if you like them, but make sure your drinking lots like was suggested, eating enough, sleeping enough, and changing your routines at the gym. With all taht said and done... watch yourself grow.

 

jager bomb? jager bomb!!!

 

oooooh I seen them commercials on the tele. looks promising.

 

I use it in cycles of like 2-3 months then off 2-3 months. I've done this for years. Straight Creatine, level teaspon in juice or water before workout.
- I'm 5'10 215-225 depending on the season and intensity of workouts Running vs. Heavylifting.

It works for increasing strength, but to maintain that strength you need to work out consistantly 3-4 times a week. If your going for bench gains it WORKS!! Example: I'm benching 285-300lbs right now been off the creatine2 months , if I get on it and lift heavy/short sets I'm 315+ bench 2xs. My reps consist of warm up -165 15xs 225 12xs 245-265 6-10 xs. back to 165 12-15xs... 1-5 min max between reps and stretching between reps. Then running 2-3 miles. Want to run 3+ miles your gona sacrifice bulk.

Tips - getting on the creatine or loading I do it easy every other day level teaspon that's it or you'll get diaria and fugg up your gut. Lots of water, and big meal after lifting and eat all day long. LOL....good luck

 

I've never used it but my brother did. It makes you very bulky if you work out the same time you use it.

 

... 3 weeks ago. 1st place.... Feel free to ask any questions. lol