Creatine, is it okay?

[beyondsurface]

Okay, I've just recently started getting into hard core exercising and I was enquiring if creatine is okay to use as a health supplement.
Anyone else use it or have comments about it?

 

[1000 Elite Spoons]

It's your decision, but I highly recommend it! Creatine will help your recovery after you work out, you will be able to handle longer anaerobic stress, and the water that creatine will flush into your muscles will give your muscles a fuller appearance. You'll have to drink a lot of water though; at least 64 ounces a day. I really my have to as well. There can be health complications if you don't hydrate well.

 

[tadpole29]

Another bad thing about creatine, once you start using it, you have to stay with it, once you stop you will lose some of the mass you have worked to build.

 

[beyondsurface]

Another bad thing about creatine, once you start using it, you have to stay with it, once you stop you will lose some of the mass you have worked to build.

I will get some next week! thanks a bunch!

<<Me after I get it.

 

[KSUCE03]

Another bad thing about creatine, once you start using it, you have to stay with it, once you stop you will lose some of the mass you have worked to build.

Creatine helps your cells store water. Any loss after ending the supplementing is just a loss in water.

My experience is this: I used creatine in High School. At the same time the left side of my neck buldged out. An ear, nose, and throat doc couldn't figure out what was wrong, and an MRI revealed nothing abnormal, but the doc asked me to stop taking creatine. I did and the neck returned to normal. This was certainly an unusual circumstance, but the possibility of abnormal responses does exist.

 

[Onesiphorus]

Okay, I've just recently started getting into hard core exercising and I was enquiring if creatine is okay to use as a health supplement.
Anyone else use it or have comments about it?

Below is a response I posted awhile back to a young man looking into creatine supplementation. I noticed your age and thought it might be appropriate to repost this response.

--
Creatine does not build muscle directly. Creatine is produced in your liver and consumed in foods (usually muscle tissue as meat, fish, etc.). It assists the body in making adenosine triphosphate (ATP). ATP is used as "fuel" by muscles during short bursts of intense need. By supplementing with Creatine, you create a source of immediately available ATP for sudden bursts of energy. ATP energy only lasts seconds before the body uses all available elements. Creatine draws water from blood when it enters the muscles, hence the statement by some that it "hydrates" the muscles. This also explains why you must drink plenty of water (not fluid) when on creatine.

Some important points to consider:

All creatine studies are done on healthy males aged 18 to 35 (someone correct me if I'm mistaken here, but I have not found any others). You do not fall into that age group. The studies are very short-term, even when they claim to be "long-term studies." The longest I can find is nine months. Also, most studies are done at 5 gram or 10 gram a day levels. Taking more than that, per day, has not been studied. So any study presented to you most likely is not going to address the real issues: is it safe for long-term use or is it safe to use without long-term effects?

Only use pure creatine monohydrate... Large, well-known companies. The impurities found in some creatine products is downright scary. These can be found in "off brands." Dihydrotriazine (by-product of commercial production) is one particular nasty that has shown up. Little is known about this chemical's long-term effects except it belongs to a family of chemicals not usually friendly to the human body. I have read repeatly that the SKW (German) company has never had impurities in their creatine products.

Stick to the label instructions for use. Personally, I wouldn't go over 10g per day (no matter what the label stated). ANY supplement can be harmful if you take enough... Vitamin E is great in standard doses and toxic in extreme ranges. Saturation usually takes place in a few days. After saturation, any excess creatine is eliminated by the body. There is concern about long-term effects on the liver/kidneys, but no studies are conclusive. Short-term studies show no ill effects.

Side effects: muscle cramping, upset stomach, dehydration, diarrhea, headaches. No studies (I can find) for effects on 16 year old males.

I know you didn't necessarily ask, but I'll second the "Dad" and say that you probably should not supplement at this time. You seem to already have a physical advantage and should stick to a healthy diet and exercise for optimal performance. Do not be fooled when people tell you it is safe... they don't know. It may be safe. It may not. That will have to be your call on whether the marginal benefits out-weigh any possible long-term effects.

 

[beyondsurface]

okay...now I'm not so sure..heh

 

[1000 Elite Spoons]

okay...now I'm not so sure..heh

Creatine is found in red meat. Don't let anyone scare you into not taking creatine, if you feel that it will aid your strength development. You cannot overdose on creatine. Creatine will only lead to health complications if you have some sort of allergy to it (which you would see mildly if you ate red meat), or if you fail to hydrate properly while on it.

Monohydrate isn't the only form of creatine available as well. There is ethyl-ester, and a nifty buffered creatine called Kre-Alkalyn that has 100% absoprtion (made by SciFit). If you take monohydrate, you don't have to load (a 7 week phase of 20-30 grams of creatine a day) if you don't want to, but it's recommended, since monohydrate is very difficult for your body to absorb.

Once more, I will state, you cannot overdose on creatine, and it is not inherently bad for you. Most of the people who tell you otherwise are the type that believe that whey protein is unnatural and bad for you.

 

[Paladin Dave]

I for one see it like cheating, but thats just me. You'll get bigger plenty fast enough if you work at it; trust me. At our age, we have enough testosterone running through our bodies to support quick muscle growth. I don't think its unhealthy, but it takes a lot of the challenge and satisfaction out of it, I think.

 

[1000 Elite Spoons]

How is it cheating? Creatine doesn't magically give you muscle. You have to work as hard as the next guy. Besides, if you can help yourself do something better and more effectively, why wouldn't take advantage of that opportunity? There is no cheating in building muscle; there is only one way to do it, and that is to lift hard and heavy, eat right, and get plenty of rest.

Think of creatine like this: say you're throwing flurries of punches at a heavy bag. Over time, your flurries will become slower and weaker, because your muscles are fatigued and your central nervous system is not allowing you to push yourself as hard. What creatine does is help you keep your punches crisp and fast longer, so the tenth flurry will be just as fast and crisp as the first.

 

[2Bhumble]

Here's the secret to a more muscular body....

Lift, eat, sleep - repeat.

Save your money. Just my 2 cents.

 

[retooferab]

Creatine is found in red meat. Don't let anyone scare you into not taking creatine, if you feel that it will aid your strength development. You cannot overdose on creatine. Creatine will only lead to health complications if you have some sort of allergy to it (which you would see mildly if you ate red meat), or if you fail to hydrate properly while on it.

Monohydrate isn't the only form of creatine available as well. There is ethyl-ester, and a nifty buffered creatine called Kre-Alkalyn that has 100% absoprtion (made by SciFit). If you take monohydrate, you don't have to load (a 7 week phase of 20-30 grams of creatine a day) if you don't want to, but it's recommended, since monohydrate is very difficult for your body to absorb.

Once more, I will state, you cannot overdose on creatine, and it is not inherently bad for you. Most of the people who tell you otherwise are the type that believe that whey protein is unnatural and bad for you.

What's written above is debatable, that's all.
For the most part, I'm with Onesiphorus. I have supplemented with creatine, definitely grew bigger while on it, but do not allow my still-growing sons to use it. While I continue to supplement with whey protein, I believe for the most part it's best to consume food as close as possible to the form God created it. My $0.02.

 

[Stein]

Okay, I've just recently started getting into hard core exercising and I was enquiring if creatine is okay to use as a health supplement.
Anyone else use it or have comments about it?

You really don't need it. Just work hard in the gym and diet right. Forget about the supplements. They are only good for people who need a crutch in the gym.

And by the way, Creatine can cause complications with your liver.

Remember: The ultimate goal of exercise is to be healthy.

 

[Illenius]

Creatine is for posers who want to fill their muscles with water to look big. Come off it and off comes the weight.
If you want a real substitute, get some protein (like Whey or something) and have a shake immediately after your workout.

 

[Stein]

Creatine is for posers who want to fill their muscles with water to look big. Come off it and off comes the weight.
If you want a real substitute, get some protein (like Whey or something) and have a shake immediately after your workout.

LOL

 

[Beef]

I personally think that a lot of people think they can achieve something outstanding by the supplements alone, I see it all the time...I suggest you set yourself a good plan for nutrition and weight training and save your money, ESPECIALLY at your age...you are young, concentrate on your eating and lifting and you will achieve your goals! Later in life, if you decide you want to give supplements a try, go for it, but concentrate now at your age on the basics
God Bless

 

[1000 Elite Spoons]

You guys may really be starting to scare the guy, when in fact a lot of the things being said are from taboo alone.

Creatine will not kill you, nor will it cause any organ damage. But you must keep hydrated properly! Creatine did damage the kidneys of rats when tested, but that was only in dehydrated rats with previously existing kidney malfunctions. What does that say? Simply, as with all things, use your discretion.

I will stress it more, supplements should do just that; supplement your diet. A supplement should not add anything to your nutrient intake that should make or break your muscular gains. What supplements are supposed to do, granted that you're already working hard, are act as catalysts to improve your gains and performance. Creatine happens to supplement your anaerobic endurance capabilities; the effect of it filling out your muscles is a side effect of the increased water intake and water flushing into your muscles.

 

[CanadianIronMan]

I have been into bodybuilding for 12 years and have tried every supplement there is and now I just stick to lots of 'good' food and a protein supplement and a Multi Vitamin and extra Vit C, alot of supplements are not necessary and are a waste of money.

 

[BillyWheaton]

x

Creatine will not kill you, nor will it cause any organ damage. But you must keep hydrated properly! .

These two statement toghether are inconsistent! Why take a chance on something that has no obvious up-side?

 

[1000 Elite Spoons]

No obvious upside? How about increasing your anaerobic endurance and filling out your muscles?

Also, how are the statements inconsistent? Creatine will not kill you. There have been no reported deaths of humans dying to direct results of increased creatine intake. In order for creatine to function properly, you must be properly hydrated. How hard is that to grasp?