Creatine

Discussion in 'Fitness & Nutrition Archives' started by Filmboy44, Jul 6, 2002.

  1. Filmboy44

    Filmboy44 Guest

    What is Creatine?

    Creatine Monohydrate is naturally produced in the body and is stored as energy in muscle cells. This nutrient is also found in a variety of foods, including lean red meats and leafy green vegetables. However 10 lbs of steak would need to be consumed to get the same amount in your system as you do when supplementing, as supplementation saturates the muscle cells.

    Creatine Monohydrate is, by far, one of the most popular and most effective bodybuilding supplements in use today due to its quick-resulting size and strength gains. It is not uncommon to gain 5-10 lbs or more of body weight within 2 to 3 weeks of use with noticeably larger muscles.

    Creatine is a high powered energy processor naturally found in red muscle tissue, this helps recycle the muscles ultimate energy source, ATP (adenosine triphosphate). Increased levels in muscle optimize energy turnover, this means that you have more energy for high intensity exercise and faster recovery, during and after workouts.

    Studies have found that Creatine Monohydrate increases an athlete's maximum effort, improved their endurance capacity and delayed fatigue over those in the placebo group. Additional research shows that supplementing with Creatine Monohydrate increases muscle power and torque.


    How it works
    To understand creatine's function in the human body, you need to understand the body’s energy requirements during exercise.

    During anaerobic exercise or explosive power sports, i.e. bodybuilding, weight lifting, power lifting, sprinting, football lineman blocking, etc., the muscle contraction takes place in the absence of oxygen. During anaerobic exercise the compound the muscle cells burn for fuel, or metabolizes for the release of energy, is called ATP (adenosine triphosphate).

    The stored ATP quantity in the cells is limited to an 8-12 second supply and must be constantly resynthesized for continuous muscular movements. During the first 5-10 seconds of exercise a phosphate molecule splits off of the ATP compound and energy is released to fuel the contraction. The new left over compound is called ADP (adenosine diphosphate). Creatine that has combined with the phosphate molecule to become phosphocreatine delivers the phosphate molecule to the ADP, reforming ATP. This resynthesized ATP molecule is then ready to be utilized for energy again.

    Because the body only stores an 8-12 second supply of ATP it is important to increase the pool and maximize the resynthesis of ATP from ADP. The result is a more explosive muscular power, increased stamina and endurance, greater intensity and less muscular fatigue combined with muscle mass increase.
    Muscle volumizing involves the movement of fluids from the blood stream into skeletal muscle, causing our muscles to swell. This process has been termed volumizing. This phase of muscle growth can account for as much as 1-2 kg of additional body mass within the first couple of weeks of using these supplements.

    Protein synthesis causes muscle growth that can be attributed to the ability of creatine monohydrate to increase muscle energy capacity. Since this supplement would allow us to exercise more intensely, our gains in muscle mass should be greater. It has been shown that biochemical markers for new muscle production (protein synthesis) increases following creatine monohydrate use.


    Effects

    This supplement has been proven to enhance strength, improve endurance, build lean muscle mass, speed up recovery time and reduce muscle fatigue and soreness in such high intensity sports as bodybuilding.

    Various studies have proven it to increase performance and muscular size, it also lowers plasma ammonia accumulation, supporting the hypothesis of improved ATP replacement.


    It helps resistance training (bodybuilding etc.) by bloating the muscle with creatine rich fluid. This allows for greater leverage and requires the muscle to move less and lift more weight. This may seem trivial but some researchers today think that one of the stimulating factors of steroid use is water retention. Anabolic steroids may actually work in part because of cellular fluid retention in the muscles. The swelling action and the related stretching of the cells may in it self cause a reaction which stimulates the muscle cells to grow. Therefore in some respects this supplement might be as good as steroids.


    Creatine monohydrate supplementation also tends to decrease the formation of lactic acid in the muscles. Lactic acid is a by product of metabolism that is formed during exercise. This acid accumulation will eventually hinder performance. (the intense burning pain whilst training intensely)

    Side Effects

    In addition to the positive characteristics of creatine monohydrate supplementation, one known beneficial side-effect is called cell-volumizing. An increase of creatine uptake by the cell draws water intra-cellular (inside the muscle cell) and increases the size of the muscle cell.

    Taking more than the recommended dose at one time could result in an upset stomach and possibly diarrhea and not drinking the recommended amount of water (8 - 12 cups per day) could result in dehydration. This is because the muscle cells will continue to absorb water from the rest of the body, this dehydration could also cause cramping.

    Dehydration concern is valid since much of our body water follows creatine into skeletal muscle, possibly depriving our remaining tissues of fluid. As a consequence urine output often decreases during supplementation. This may lead to impaired thermoregulation and subsequent heat exhaustion, especially if training heavily in hot environments. Weight loss for certain sports is often achieved through fluid restriction which, in combination with creatine monohydrate use could lead to dehydration.

    There have been some reports of strains, muscle pulls and cramps following the use of such bodybuilding supplements. This side effect may be related to an electrolyte imbalance as a result of dehydration. Drink plenty of fluids while taking creatine monohydrate.

    Weight gain is the most commonly reported side effect within the first few weeks in response to using the supplement. This side effect may be beneficial in certain sports such as, bodybuilding or weight lifting but be less desirable in other sports such as, distance running or other endurance sports.

    There was some concern that the fluid retention as a result of using such supplements could increase a person's blood pressure. This subject was recently a topic of a scientific study that found that blood pressure did not increase following 5 days of use.

    Creatine monohydrate may have some positive side effects on Cholesterol and Protein Synthesis. It may improve our cholesterol levels independently, or by its effect on exercise. In addition, volumizing may in itself stimulate the production of new muscle proteins. Both these effects, however, need to be further substantiated by additional scientific research.

    There are many misconceptions concerning creatine monohydrate use. Most of these are due to it being wrongly associated with hormonal (Steroid) means of increasing muscle mass. These side effects include breast formation in men, a reduction in penis size, hair loss in men, hair growth in women and stunted growth in children. Creatine increases exercise performance at the level of muscle energetics. It does not effect hormone levels to increase muscle mass, such as is the case with anabolic steroids.

    If you decide to use this supplement, follow the guidelines. Make sure you keep yourself hydrated during your workout or event and warm up properly

    --info found on www.creatinemonohydrate.co.uk
     
  2. ast27

    ast27 Guest

    speaking of which, where is mine :squint: :big grin: :big grin:


    EDIT: good post, btw.
     
  3. Fatghost28

    Fatghost28 Guest

    :bowdown:


    I better put up an Insulin post soon ;)
     
  4. MikeMurder

    MikeMurder Guest

    :bowdown:

    GREAT POST!!

    I was considering taking it, now I think I am.... after I look into it a little more...

    PS: I this how all the articles are gonna be taken, just a bunch of random stickies??? You're not gonna collect them into a website or something? :)
     
  5. Filmboy44

    Filmboy44 Guest

    archives man...check out the new archives
     
  6. MikeMurder

    MikeMurder Guest

    :eek2:

    :bigthumb:

    YES!!! Finally.... glad we got one!!!
     
  7. Diablo3305

    Diablo3305 Guest


    its all falling into place....now we just have to take over the world.... HA HA HA HA....:bigok:
     
  8. Filmboy44

    Filmboy44 Guest

    soon it will be Fitness & Nutrition.com with a small iddy biddy section for Off-topic.net :big grin:
     
  9. nathanbx

    nathanbx Guest

    Is it true that taking creatine will also make you look soft and bloated? Also, will taking creatine with an eca stack cancel out the effects of them both? Any info will be appreciated
     
  10. Diablo3305

    Diablo3305 Guest


    its too bad one of us didn't have a server we could set up for this....we could just get a copy of Vbulleten, and have an entire forum for Fitness....:bigthumb: but thats expensive....
     
  11. Filmboy44

    Filmboy44 Guest

    well Mr. Money Bags...cough up the dough and send it to me, I'll take care of the rest. Oh while you're at it, I spoke with Fazle, and he said this also needs a 110 yard flat bed dolly with 30 foot jib arm/sony 12 in. monitor, a 2.8-1100mm lens, NP-F960 battery, and ...well that it :big grin:
     
  12. Diablo3305

    Diablo3305 Guest


    mr money bags? ...:squint:


    :confused: ...hmmm....sounds like your constructing a movie set...haha ....a 12 inch monitor? are you living in the 70's? jeez....we need a 5 foot monitor man.....i think you just made up the jib arm thing.....haha....no seriously, id do it if i had another computer to use as a server...i looked up the software before, i think its like $150 for a license or something...its not cheap...but would be cool...oh well...
     
  13. Fatghost28

    Fatghost28 Guest

    Maybe we should make a spin off :o

    Like how OT spun out of H-A.net?
     
  14. Filmboy44

    Filmboy44 Guest

    12 in. monitor is to watch the film as it is being made, the jib arm is the crane arm that holds the camera in place...cost is around 12-15 thousand because it is a machanical arm you can move with a remote control. :)
     
  15. tstrandh

    tstrandh New Member

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    I just got some today -- Met-Rx Mass Action. Only $7 too!

    Well, I was just reading up on it at another site and wondered about this:


    --- http://www.absolute-creatine.com/9.htm ---

    So, with Creatine powder - should I take it before my workout or after?
    Here is our advice - take the powder about 1 hour before your workout. Here is our reasoning...

    It can take about 1 hour for the creatine to be absorbed into the bloodstream - and from that point you have about 1.5 hours to use the creatine or lose it. So, let's say you workout at 10am - here is our logic. At 9am you take the creatine powder. By 10am the creatine is in the blood stream. Your muscles are probably mostly saturated with creatine from the supplement you took the day before. So, some of the creatine you took at 9am may be absorbed into the muscles - but the rest is still in the blood. At 10am you start working out and depleting the creatine in your muscles. Your muscles then replenish their creatine supply from the creatine in the blood stream. Your workout ends at 11am (you really should not workout more than 1 hour - but that is a topic for a different day). Remember, you took creatine at 9am - but it was not absorbed into the blood stream until 10am. This means it will stay there until 11:30am (1.5 hours). So, now you have another 1/2 hour where your muscles can replenish their creatine supply if depleted. In a way you are getting the best of all worlds - you have creatine available before, during and after your workout.

    You will hear other theories - but that is what we have found to be most effective. Since creatine supplies us with energy when working out - it is important we have creatine available during our workout. Creatine as a recovery agent is much less clear, so taking it after a workout to help with recovery is not proven.



    Why does my bottle say take it after a workout?
    Good question - there are a few reasons for that. The first is that they have a different opinion than us on how creatine works. If this is the case, I would call and ask them to explain exactly why they think after a workout is better. A second reason is that your supplement has other ingredients besides creatine. Many companies have tried to improve on creatine by adding all types of other supplements. It may be that some of those other supplements do much better if taken after a workout. After a workout is a great time to take a protein supplement because your body is in a growth phase (anabolic). Taking creatine after a workout is not a terrible idea - it is a great time to get the creatine absorbed into the muscles. We just feel, it is important to have creatine available to the muscles during your workout if their creatine supply is depleted. Again, if the manufacturer can provide a clear explanation of why to take it after a workout - fine.


    What if I have been taking creatine after my workout?
    Don't worry you have still been getting most the benefits of creatine. What is probably happening is the creatine you take after your workout on Monday is what your body will use during your workout on Tuesday. I know - we said creatine only lasts 1.5 hours in the blood stream. However, creatine can last for days once it is trapped within your muscles. So, the creatine you take after your Monday workout is pulled into the depleted muscles where it will stay for days until you use it up. The only problem is that if you deplete your creatine stores during a workout you will not have any other creatine available. This is why we think taking it before a workout is better.


    When do you think it is best to take it?
     
  16. tstrandh

    tstrandh New Member

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    Well, the manager marked it down from $40 to $10 becuase it was expiring. And my bro (works at GNC) gets a 30% employee discount.

    Got a few other things too -- all TwinLab products were 75%, so I got $60 Glutimine for about $5, and I may go back for some of a couple Whey Proteins (have to try my bros first - see if I like it).
     
  17. MikeMurder

    MikeMurder Guest

    Okay, what about if you take creatine..... for X weeks.... and then you come off it..... do you lose any mass or strength? or do you stay the same but improve slower??? :)
     
  18. tstrandh

    tstrandh New Member

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    Of course you are going to gain muscle mass - thats the point of it. But, if you heard of excess weight, that would mainly be water that you store while on it. You should be able to keep quite a bit of it, though - muscle, that is.
     
  19. tstrandh

    tstrandh New Member

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    That is what I gather from other people who have been on it; you get somewhat bloated (water weight), but I wouldn't be one to tell you how you will look. I just started taking if myself, so I shall see.
     
  20. tstrandh

    tstrandh New Member

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    Whys that such a problem? Do your abs already show, or what?
     
  21. Pace

    Pace Guest

    No it shouldn't bloat you. The water is pulled directly into the muscle cells, which is great, not under the skin, which would cause bloating. Just make very sure to hydrate properly because it will cause the stomach upset and diarrhea and/or the cramping. You won't just automatically gain muscle mass, it will allow you to train harder and recover faster which will make it possilbe for you to gain more muscle mass.

    Coming off you will lose some water weight, but retain any quality muscle mass you have gained. Try if for 6 weeks on and 4 weeks off then on again. You can continue that cycle for a while.
     
  22. Pace

    Pace Guest

    See above post regarding bloating, ECA or even just caffeine will counter the effects since the dehydrate you. You must take in proper water for the creatine to work properly and prevent the negative side effects.
     
  23. Pace

    Pace Guest

    Yeah, your base of one year is fine. I would try to up your water a little more, because if your properly hydrated now, the creatine will pull that some of that water into your muscle cells and leave you a little overall dehydrated. Does that make sense?

    You'll have to experiment a little at first to find the right levels. You'll know if you're not taking enough water in by the slight stomach upset and muscles feeling tighter and more likely to cramp.
     
  24. tstrandh

    tstrandh New Member

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    You should piss clear all the time..


    Anyway, I thought it wasn't nessecary to cycle with creatine. It's nothing like a steriod, so it shouldn't harm you. What is the purpose of doing so?
     
  25. Pace

    Pace Guest

    Cycling should be done so your body won't build a tolerence and to just give your body a break since there have not been enough research of the effects of long term, non-stop intake of large amounts of creatine. Cycling would be considered a safety precaution. But like I said you could go 6 weeks on 4 weeks off for probably as long you like.
     

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