Creatine?

YoungBlood · Post by **YoungBlood** » Fri Oct 20, 2006 3:18 pm

I've heard alot about creatine lately, some guys i know take it who obviously deny that it has negative side effects. How much does it help and are there truly and dangerous side effects to it. I have heard it can be bad for your liver and weaken you muscles and tendons but i dont know, just looking to see the facts.

sameey70 · Post by **sameey70** » Fri Oct 20, 2006 6:12 pm

Creatine is an amine made up of 3 amino acids. Creatine phosphate and ATP supply most of the energy for short-term, maximal exercise. Research has supported the ergogenic effect of creatine for different types of high power exercise. It does not appear to be effective for endurance exercise. Creatine supplementation also seems to increase fat free mass but there is question if that is due to increased protein synthesis or fluid retention. Most studies have indicated an increase in total body mass after short term usage. Currently the only documented side effect of creatine is increased total body weight. There is no long term safety data on creatine. The current dosage recommendations are to complete a loading phase of 20-25 grams/day for 5-7 days, then a maintenance phase of 5 grams/day. It is not recommended for those under the age of 18. As with all sports supplements, they are not regulated by the FDA and the quality of the product is poorly controlled. Creatine is also found naturally in meat and fish. Hope this helps ya.

swanso5 · Post by **swanso5** » Fri Oct 20, 2006 8:39 pm

no ill side effects...you will need to cycle with 6 weeks on 2 weeks off that kind of thing...also creatine will do nothing if food isn't already as good as it can be

bigiz123 · Post by **bigiz123** » Sat Oct 28, 2006 10:58 am

from the majority of what ive heard the increase in muscle mainly comes from water retention, if your just trying to get a nice physique then u probably wont mind, but it does give nice boosts in energy for sports, but as soon as u cease to use creatine, u no longer get the energy boosts and the increased strength.. u do keep the muscle tho

Jonny · Post by **Jonny** » Sat Oct 28, 2006 12:02 pm

Creatine is commonly used for those who want to build size (i.e. bodybuilding) but there have been studies suggesting it greatly benefits sport also. If you want to build mass or strength or improve your performance in sport(s) creatine may help your goals. Remember however, you should only take it if you are training regularly and under intense conditions.

SarahPT · Post by **SarahPT** » Sat Oct 28, 2006 3:07 pm

Good points in these posts. Typically no side effects, besides excess water retention. I take creatine (Trac brand) when I am going through muscle building cycles. I notice a big difference in how much I can lift.

Sarah

swanso5 · Post by **swanso5** » Sun Oct 29, 2006 3:18 pm

also you need to be training with low reps for it too be optimal