Pros and Cons of Creatine...

[Fitch]

What are the pros and cons of Creatine? - Im planning to begin using them this week. WHat to you suggest; what do you think.

 

[fatkins]

One con I can think of, not good for running if your just lifting maybe light cardio then good deal.

 

[Heizen]

Con:It might not give you the type of gains you are looking for, if it reacts with you at all (30% chance it wont)

 

[squirrels]

Creatine alone will not help you gain anything. What it DOES do is rehydrate your muscles and improve your endurance. So if you use creatine AND exercise, you WILL see improvements.

You DON'T want to get dependent on it, like any other supplement, or your body will lower its natural production of Creatine. Go on for a few weeks, off for a few weeks. It's not like you're going to be ADDICTED or anything, just that you dont' want to DEPEND on the stuff for muscle gain.

If you take it, take it in some sugary drink...the sugar helps uptake into your system by causing your body to release insulin. Most creatine supplements come mixed with some kind of flavored powder-mix. DO NOT mix creatine with anything citrusy (Orange Juice, etc)...citric acid breaks down the creatine. I made this mistake before and got NO gain out of it, then when I started taking it RIGHT it made a HELL of a difference.

One thing I would SERIOUSLY recommend...after every glass of creatine mix, take an ENTIRE GLASS of JUST WATER behind it. Since Creatine moves water into your muscles, it takes water away from the rest of your body, which can lead to dehydration. Also, if you're susceptible to kidney stones, I'd be VERY wary and be VERY sure to stay hydrated.

I HAVE heard people report it being good for cardio activities as well as straight muscular activities, though.

 

[7 Virtues]

Thanks to U_ at bolt.com

Creatine effects;

...1)[E]nhanced recovery during a work set, 2)enhanced recovery after a workout via decreased reliance on fermentation pathways, 3)decreased cortisol and lactic acid output, and 4)increased mass due to the increase in cytoplasmic volume needed to house the CP."

On loading;

"Actually, it is not necessary, but it only makes sense to load. By doing so, CP levels are maxed out much more quickly. The idea behind creatine loading is that you are saturating the body with as much CP as the cells can possibly accomodate. This is usually 20g daily for 5 days. From then on, since the body is always bent toward maintaining homeostasis, some creatine will be disposed each day until normal levels are achieved. From this concept, we conceive the idea of the "maintenance dose." It is generally regarded that 5g per day is an appropriate maintenance dose, ... Despite this, I still advise using the 5g daily because 1)it is much easier to remember and measure, 2)body mass differences will play a role in each individual, 3)creatine is very cheap, and 4)it is relatively harmless to get a bit extra.

I have advocated ... a two week loading phase, using ten grams per day may be more advantageous than the standard 20g per day over 5 days method. There are a few reasons for this. 1)Creatine can cause gastric disturbances during times of heavy use. This side effect is lessened by consuming a smaller daily amount. 2)It is easier for many people to remember to take creatine twice daily, as opposed to four times. 3)High doses of creatine can temporarily decrease insulin sensitivity. I don't know if 20g qualifies as a high dose. The study demonstrating this used 40g of CM daily for 30 days. 4)Smaller amounts of creatine means you need less of an insulin response to get the molecule into the cell. This is a complicated topic that will get its own discussion. 5)So long as maximal threshold levels are attained, it does not matter how you get there..."

On cycling

~Probably not. The idea behind cycling creatine came about in the first few years of its mainstream manufacture by EAS (early 90's)..[They] started a rumor that since creatine is so effective at boosting strength and size gains, it most likely contained some type of anabolic steroid.... Due to the concern of pure creatine powder possibily having some type of androgen in it, people begain cycling it to avoid steroid-like side effects. It kinda stuck.

It is true that dietary supplementation of CM does suppress natural production of creatine. However ... long-term supplementation of CM has not been linked to permanent decrease in natural creatine production. I suspect this is because CM is an amino acid based compound, whereas steroid hormones are lipoproteins and require several signals for production. It has been documented that normal creatine production can be attained after usage of creatine for greater than one year. It is also plausible to assume that usage could be much longer with no permanent suppression.

"But isn't creatine more effective during the initial load and a few weeks after?"

~It shouldn't be. A person that loads creatine should have considerably better workouts than before supplementation. However, this is not a linear progression. .... You will not get the same gains between week 8 and 9 of supplementation as you got from non-use to week 1. It would be absurd to assume this.

Big thanks to underscore for the preceeding information.

 

[Alpine]

It cost money.

You've got to drink it.

You will lose some weight when you come off it.

That's about it.

On the plus side.

Most people gain 3/4lbs within a week or two and it makes the muscles fuller.

It makes you stronger

It let's you train longer and with more intensity.

What's rarely discussed and I think is key, is when you should use it.

It's ideal towards the end of a cycle, it will allow you to continue gaining and prevent premature overtraining and stalling.

To be on it all the time though just seems a bit of a waste for what is a wonder suppliment.

 

[Fatality]

Originally posted by squirrels


You DON'T want to get dependent on it, like any other supplement, or your body will lower its natural production of Creatine.

that's not true

 

[tom121]

i heard it makes you gain water in your body instead of solid muscle

i have a bottle in the corner of my room collecting spider webs, maybe it's time to use it again, if I mix 2% milk with it would be fine?

 

[7 Virtues]

Tom, read my first quote.

It should be fine in milk. On my non workout days I mix my creatine into my morning shake. You can also mix creatine with orange juice, and other drinks containing citric acid. There is a far higher concentration of HCl in your stomach, than citric acid in your drink. If it can survive your stomach, it can survive some OJ.

 

[Jimbo2k]

Originally posted by squirrels
DO NOT mix creatine with anything citrusy (Orange Juice, etc)...citric acid breaks down the creatine. I made this mistake before and got NO gain out of it, then when I started taking it RIGHT it made a HELL of a difference.

7 Virtues

You can also mix creatine with orange juice, and other drinks containing citric acid. There is a far higher concentration of HCl in your stomach, than citric acid in your drink. If it can survive your stomach, it can survive some OJ.

So, whos right?

 

[7 Virtues]

P1: Creatine survives stomach acid in enough quantities to be effective.

P2: The concentration of stomach acid is far greater than that of orange juice and similar drinks.

C: Creatine is likely to be effective regardless of the pH of the drink used to increase insulin response.


And I thought that class wouldn't come in handy.

 

[Fitch]

If you take it, take it in some sugary drink...the sugar helps uptake into your system by causing your body to release insulin. Most creatine supplements come mixed with some kind of flavored powder-mix. DO NOT mix creatine with anything citrusy (Orange Juice, etc)...citric acid breaks down the creatine. I made this mistake before and got NO gain out of it, then when I started taking it RIGHT it made a HELL of a difference.

Taking creatine with Cranberry Juice...is that OK?

By the way. I purchased Creatine in capsule form...

 

[Fitch]

have advocated ... a two week loading phase, using ten grams per day may be more advantageous than the standard 20g per day over 5 days method.

10g - once in the morning...and an additional 10g in the evening?

Or does he state one should have 10g PER day (5g morning -- 5g evening)?

 

[Fitch]

I should of edited..but whatever - no big deal...

I started taking Creatine yesturday. It doesnt seem to be different. I lifted more weights with ease on day 1. I increase the weights by 10-15 for bi's. But today, for chest, i did the same weight - still on Creatine. 115lbs...acually i did 125...but when i got to 135lbs i lifted it only 4 times - with the help of my friend. He claims he barely helped - lifted approx 2-3 lbs of the weight.

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Oh, and by the way. Thanks for your help! All of you.

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Hehe, just remembered a question...

How often should i intake Creatine? One my bottle its "suggested serving" is 3 capsules in the morning - 30min prior to breakfast. And 3 capsules...30min prior to lunch or workout.
Do you agree? Or should i revise this? (into..?)

 

[7 Virtues]

10 grams, per day for two weeks.

I wouldn't use capsulated creatine, if only to save money.

Cranberry juice is fine, but you might want something more sugary, like pineapple juice.

After the first week (2 if you take the two week approach), you won't see as rapid gains.

Determine how much creatine is contained in a capsule. Take 5g at a time. Creatine is best taken with some that will quickly increase insulin response, like juice or rice.

After you finish with your capsules, I recommend normal creatine monohydrate. You don't need anything but, and you can't beat the price.

 

[Fitch]

Okay, thanks for your time. I heard that plain Creatine Mono isn't good; doesnt absorb well - or something like that....

 

[7 Virtues]

That's complete bull****.

 

[Heizen]

Originally posted by Fitch
Okay, thanks for your time. I heard that plain Creatine Mono isn't good; doesnt absorb well - or something like that....

hahaha, where did you hear that?

Every supplement you can buy is either Monohydrate or Monohydrate mixed with something else.

 

[Fitch]

i dont remember where...some site - ahh whatever. Thanks for clearing that up.
So buy the liquid Creatine Mono - after i finish the capsules?

 

[7 Virtues]

No. Just normal, creatine monohydrate powder.