How important is to take creatine? what is it and how can I get it? help on this please.. Thanx
10-16-2008, 01:18 AM #1
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I have search around net and I got some information about creatine hope it will help you.
Creatine is a colorless, crystalline substance used in muscle tissue for the production of phosphocreatine, an important factor in the formation of adenosine triphosphate (ATP), the source of energy for muscle contraction and many other functions in the body.
Creatine supplementation increases phosphocreatine levels in muscle, especially when accompanied by exercise or carbohydrate intake. However, about 30% of people who take creatine supplements fail to retain significant quantities in the muscle, which may explain the inconsistent results.
Creatine may increase exercise-related gains in lean body mass, though how much of these gains represents more muscle and how much is simply water retention is unclear. Most, though not all, controlled studies have shown that 20 grams per day of creatine monohydrate taken for five to six days by sedentary or moderately active people, improves performance and delays muscle fatigue during short-duration, high-intensity exercise such as sprinting or weight lifting. However, elderly people appear to gain only minimal, if any, exercise performance benefits from creatine supplementation, and performance outcomes for trained athletes using creatine supplements in competitive situations have not been consistent. Creatine supplementation does not appear to increase endurance performance and may impair it by contributing to weight gain.
The amount of creatine within cells may be deficient in people with muscular dystrophy. This deficiency may contribute to the weakness and degeneration of muscle tissue seen in this condition. Creatine supplementation has also been reported to improve strength in certain rare diseases of muscle and energy metabolism.
For people with congestive heart failure, intravenous creatine has been found to improve heart function, but oral supplementation has not been effective, though skeletal muscle function does improve.
Who is likely to be deficient of creatine monohydrate?
People involved in intense physical activity, especially those limiting their intake of red meat, may have low muscle stores of creatine. Several muscle diseases, as well as rheumatoid arthritis, and chronic circulatory and respiratory diseases, are associated with lowered creatine levels.
How much creatine monohydrate is usually taken?
Two methods are used for supplementing with creatine. In the loading method, 20 grams of creatine per day (in four divided amounts mixed well in warm liquid) are taken for five to six days. Muscle creatine levels increase rapidly, which is beneficial if a short-term rise in force is needed, such as during a weight-lifting competition, football game, or sprinting. To maintain muscle creatine levels after this loading period, 2?10 grams per day may be effective.
In another method, 3 grams of creatine monohydrate per day are taken over an extended training period of at least four weeks, during which muscle creatine levels rise more slowly, eventually reaching levels similar to those achieved with the loading method. However, no trials testing exercise performance changes have been done using this method. Taking creatine with sugar appears to maximize muscle uptake.
Caffeine intake should not be excessive, as large amounts may counteract the benefits of creatine supplementation.
Are there any side effects or interactions with creatine monohydrate?
Little is known about long-term side effects of creatine, but no consistent toxicity has been reported in studies of creatine supplementation. In a study of side effects of creatine, diarrhea was the most commonly reported adverse effect of creatine supplementation, followed by muscle cramping. Some reports showed that kidney, liver, and blood functions were not affected by short-term higher amounts or long-term lower amounts of creatine supplementation in healthy young adults. In a small study of people taking 5?30 grams per day, no change in kidney function appeared after up to five years of supplementation. However, interstitial nephritis, a serious kidney condition, developed in an otherwise healthy young man, supplementing with 20 grams of creatine per day. Improvement in kidney function followed avoidance of creatine. Details of this case strongly suggest that creatine supplementation triggered this case of kidney disease. Creatine supplementation may also be dangerous for people with existing kidney disease. In one report, a patient with nephrotic syndrome (a kidney disorder) developed glomerulosclerosis (another serious kidney condition) while taking creatine. When the creatine was discontinued, the glomerulosclerosis resolved.
Muscle cramping after creatine supplementation has been anecdotally reported in three studies
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10-18-2008, 03:27 AM #8
Creatine is nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to muscle and nerve cells.
In humans, approximately half of stored creatine originates from food (mainly from fresh meat). Since vegetables do not contain creatine, vegetarians show lower levels of muscle creatine which, upon creatine supplementation, rise to a level higher than in meat-eaters.[
Creatine supplementation has been, and continues to be, investigated as a possible therapeutic approach for the treatment of muscular, neuromuscular, neurological and neurodegenerative diseases.
Creatine is often taken by athletes as a supplement for those wishing to gain muscle mass (bodybuilding). There are a number of forms but the most common are creatine monohydrate - creatine complexed with a molecule of water, and Creatine ethyl ester (CEE). A number of methods for ingestion exist - as a powder mixed into a drink, or as a capsule or caplet. Once ingested, creatine is highly bioavailable, whether it is ingested as the crystalline monohydrate form, the free form in solution, or even in meat. Creatine salts will become the free form when dissolved in aqueous solution.
"When creatine is supplemented, muscle creatine stores become elevated, boosting the ability of muscles to perform high-intensity work," says Andrew Hamilton, nutrition writer for Peak Performance and a fitness industry trainer. "Those who take advantage of this ability to train more intensely can develop more strength. However, simply taking creatine without the appropriate training will not build strength."
Hope this information could help you.Check out my progress and how I went from 157lbs to 191lbs in 9 months..
10-18-2008, 09:08 PM #9
YESSS you should use cratine
Creatine is one of the best supplements out there.. you can buy it at wallmart cheap if you take it ike me everyday!
You should take like 5 to 10 grams pre and post workout... Creatine helps you build muscle.. you will remain a little bit of water but at the end creatine is excellent! Minimal side effects really..
you should take it.. also convine it with Glutamine pre/post workout with your whey protein, so you can maximize your performance in the gym and then show off ur body!!