Supplement Safety/Information Guide For Parents, Kids, and Potential Users

[sheikhar]

i read somewhere that u dont need to cycle creatine intake......... wat if i dont stop at all?

[LukeN.Good]

i read somewhere that u dont need to cycle creatine intake......... wat if i dont stop at all?

I just posted about this on the previous page. You don't need to but doing so may be more beneficial than long term continuous use. While you theoretically maintain sarcoplasmic saturation for however long you supplement with it, there are also the potential factors of homeostatic downregulation of creatine specific integral membrane transport proteins as well as muscular compensation for the resistance (via anaerobic extension) that creatine offers - both of which would render any extended interval of supplementation relatively ineffective. Nothing conclusive, but a possibility that has yet to be reviewed.

[xcitex]

Tough luck, i bought creatine but the container only comes with 50 servings of 5 grams. From what i've read in the sticky, I'm supposed to cycle 20-25 grams a day, so this is only enough for 2 days. Question is: Is there any other way around this?

The reason i ask is because maybe i can just load on 5 grams per day for about a month(30days=30 servings) can this still be done?

Thanks in advance bros.

[SydneyJunkie]

be careful with that

[LukeN.Good]

Tough luck, i bought creatine but the container only comes with 50 servings of 5 grams. From what i've read in the sticky, I'm supposed to cycle 20-25 grams a day, so this is only enough for 2 days. Question is: Is there any other way around this?

The reason i ask is because maybe i can just load on 5 grams per day for about a month(30days=30 servings) can this still be done?

Thanks in advance bros.

50 servings of 5 grams = 250 grams. Strong math skills.

Regardless, you don't have to load to begin with. It is an effective practice; it's just not necessary to experience the full benefits of the product. The effects of creatine are the result of cumulative supplementation - its concentration in the sarcoplasm increases over time. "Loading" simply increases that concentration quicker, to sooner achieve what is commonly referred to as saturation - the myocytes highest potential creatine concentration. Five grams per day is more than sufficient to both reach and maintain saturation with, replenishing what is lost to chemical degradation.

The sticky desperately needs to be amended.

[anti-atrophy]

is it OK to take 5g of TapOut creatine before I work out and a scoop of Anabolic Halo after it?

[Gladiatorbuild]

both

^^ i agree

[cklynx]

Do i start the loading stage first? If so can i take 25g at once or can i spread it out throught the day?

[montenegro88]

What creatine is the best for hands muscle? Tnx !

[krazyfreak]

creatine or sizeon?
Thats all i need to know.

[crunchfit]

Do i start the loading stage first? If so can i take 25g at once or can i spread it out throught the day?

Yes. You can, but it's better to spread throughout the day.

What creatine is the best for hands muscle? Tnx !

Creatine monohydrate.

creatine or sizeon?
Thats all i need to know.

Creatine monohydrate.

[ZohaRi]

First of all hi! Second, I'm new to this forum, so i wanted to ask you a question. I know that creatine is safe, with no side effects, but recently I read some "study" that creatine rises DHT levels, is this true, and can it do any harm, im only 16.
Thank you!

[cklynx]

Sorry one last question, do i take it 7 days a week or on monday - friday?

[EpyonCustom]

For some reason my nearest grocery store is no longer selling grape juice, which is what I usually mix with my creatine, so I got apple juice instead. That's ok, right? I know orange juice is out of the question.

[crunchfit]

First of all hi! Second, I'm new to this forum, so i wanted to ask you a question. I know that creatine is safe, with no side effects, but recently I read some "study" that creatine rises DHT levels, is this true, and can it do any harm, im only 16.
Thank you!

Apparently this is true. The increases are significant (relative to natural levels of DHT). About 30% - 50% if I remember correctly.

Firstly, a massive number of teens use creatine with no side effects.

Secondly, there are plenty of studies which do not show creatine to be harmful.

Thirdly, a 30% - 50% increase in natural levels of DHT is not that great. It's more of a concern with anabolic steroids where a massive amount of test (relative to natural levels of test) is being taken / injected etc. and a proportion of that test is being converted into a large amount of DHT (relative to levels of DHT when steroids are not being take).

Sorry one last question, do i take it 7 days a week or on monday - friday?

Monday to Friday should be enough. 7 days a week just reduces the chances of creatine stores being depleted.

For some reason my nearest grocery store is no longer selling grape juice, which is what I usually mix with my creatine, so I got apple juice instead. That's ok, right? I know orange juice is out of the question.

Yeah it's fine. Orange juice is actually OK as well. The acidity of orange juice won't destroy the creatine. The pH of orange juice is 3 - 4, but the pH of stomach acid is 1 - 2. If creatine was destroyed at a pH of 3 or 4, there wouldn't be much point of taking creatine.

[belligerent]

I have not read any posts about the effects of creatine on your kidneys, or are we ignoring the possible chance of it having a harmful effect?

[crunchfit]

I have not read any posts about the effects of creatine on your kidneys, or are we ignoring the possible chance of it having a harmful effect?

In studies of preoperative and post-operative patients, untrained subjects, and elite athletes, and with dosages of 1.5 to 25 g per day for up to a year, the only side effect has been weight gain (Balsom, Soderlund & Ekblom, 1994). Even so, concern about possible side effects has been mentioned in lay publications and mailing lists. Before discussing these possible side effects, it should be noted that they emanate from unsubstantiated anecdotal reports and may be unrelated to creatine supplementation. We must be careful to base comments regarding side effects of creatine supplementation on factual evidence, not speculation. But we must also understand that few studies have directly investigated any side effects of creatine supplementation. Consequently, discussion about possible side effects is warranted.

Anecdotal reports from some athletic trainers and coaches suggest that creatine supplementation may promote a greater incidence of muscle strains or pulls. Theoretically, the gains in strength and body mass may place additional stress on bone, joints and ligaments. Yet no study has documented an increased rate of injury following creatine supplementation, even though many of these studies evaluated highly trained athletes during heavy training periods. Athletes apparently adapt to the increase in strength, which is modest and gradual.

There have been some anecdotal claims that athletes training hard in hot or humid conditions experience severe muscle cramps when taking creatine, and the cramps have been attributed to overheating and./or changes in the amount of water or salts in muscle. But no study has reported that creatine supplementation causes any cramping, dehydration, or changes in salt concentrations, even though some studies have evaluated highly trained athletes undergoing intense training in hot/humid environments. In my experience with athletes training in the heat (e.g., during 2-a-day football practice in autumn), cramping is related to muscular fatigue and dehydration while exercising in the heat. It is not related to creatine supplementation. Nevertheless, athletes taking creatine while training in hot and humid environments should be aware of this possible side effect and take additional precautions to prevent dehydration.

Some concern has been raised regarding the effects of creatine supplementation on kidney function. The body seems to be able to dispose of the extra creatine without any problem (Poortmans et al., 1997). The extra creatine is eliminated mainly in the urine as creatine, with small amounts broken down and excreted as creatinine or urea. No study has shown that creatine supplementation results in clinically significant increases in liver damage or impaired liver function.

It has also been suggested that creatine supplementation could suppress the body's own creatine synthesis. Studies have reported that it takes about four weeks after cessation of creatine supplementation for muscle creatine (Vandenberghe et al., 1997) and phosphocreatine (Febbraio et al., 1995) content to return to normal. It is unclear whether muscle the content falls below normal thereafter. Although more research is needed, there is no evidence that creatine supplementation causes a long-term suppression of creatine synthesis when supplementation stops (Balsom, Soderlund & Ekblom, 1994; Hultman et al., 1996).

Does creatine supplementation have undiscovered long-term side effects? Trials lasting more than a year have not been performed, but creatine has been used as a nutritional supplement for over 10 years. Although long-term side effects cannot discounted, no significant short-term side effects other than weight gain have been reported. In addition, I am not aware of any significant medical complications that have been linked to creatine supplementation. Furthermore, creatine and phosphocreatine have been used medically to reduce muscle wasting after surgery and to improve heart function and exercise capacity in people with ischemic heart disease (Pauletto & Strumia, 1996; Gordon et al., 1995). Creatine supplementation may even reduce the risk of heart disease by improving blood lipids (Earnest, Almada & Mitchell, 1996; Kreider et al., 1998). On the basis of the available research, I consider creatine supplementation to be a medically safe practice when taken at dosages described in the literature.

Determining whether creatine supplementation has any short- or long-term side effects is an area receiving additional research attention. If there are side effects from long-term creatine supplementation, an important issue will be the liability of coaches, trainers, universities, and athletic governing bodies who provide creatine to their athletes. Anyone advising athletes to take creatine should make it clear that side effects from long-term use cannot be completely ruled out, and that the athletes do not have to take the supplements. It would be wise to have a formal policy for dosages to reduce the chances of athletes taking excessive amounts.

Read more here (studies are linked on this page):

http://www.sportsci.org/traintech/creatine/rbk.html

[belligerent]

It worries me however that since we don't have any evidence proving how safe it is long-term, where it seems it can supress the bodies own function. The big issue I have is that it's a man made synthetic version, and while studies say there are no harmful effects as of now, it very well may change later on. Thanks for your time.

[crunchfit]

It worries me however that since we don't have any evidence proving how safe it is long-term, where it seems it can supress the bodies own function. The big issue I have is that it's a man made synthetic version, and while studies say there are no harmful effects as of now, it very well may change later on. Thanks for your time.

It's always a possibility.

[ZohaRi]

Apparently this is true. The increases are significant (relative to natural levels of DHT). About 30% - 50% if I remember correctly.

Firstly, a massive number of teens use creatine with no side effects.

Secondly, there are plenty of studies which do not show creatine to be harmful.

Thirdly, a 30% - 50% increase in natural levels of DHT is not that great. It's more of a concern with anabolic steroids where a massive amount of test (relative to natural levels of test) is being taken / injected etc. and a proportion of that test is being converted into a large amount of DHT (relative to levels of DHT when steroids are not being take)

Thank you, that's all I needed to know.

[EFabre]

extremely helpful

[cklynx]

Just a quick question, ive bought Creatine Mono but havnt taken it yet. I was thinking of starting the loading stage tomorrow but i got away for a week in two weeks time, is it ok to skip that week of taking creatine or if i start it tomorrow would i HAVE to take it away with me? Also do you take creatine 7 days a week or only 5?

Thanks.

[QuitTheDream]

I heard that there is a plateau(Volumization wise I believe I heard) when it comes to creatine, is that true?

And would it be more beneficial for bulking up to have 5g of creatine or to have a bulking powder like Optimum Serious Mass with a tiny bit of creatine? Thanks.

[maverick93]

Tough luck, i bought creatine but the container only comes with 50 servings of 5 grams. From what i've read in the sticky, I'm supposed to cycle 20-25 grams a day, so this is only enough for 2 days. Question is: Is there any other way around this?

The reason i ask is because maybe i can just load on 5 grams per day for about a month(30days=30 servings) can this still be done?

Thanks in advance bros.

buddy thats a 10 day supply @ 25 grams per day, someone didnt pay attention in math class

[cklynx]

Just a quick question, ive bought Creatine Mono but havnt taken it yet. I was thinking of starting the loading stage tomorrow but i got away for a week in two weeks time, is it ok to skip that week of taking creatine or if i start it tomorrow would i HAVE to take it away with me? Also do you take creatine 7 days a week or only 5?

Thanks.

Bump

[Infusion943]

great read

[Eatbigtogrowbig]

I'm confused after reading the article at the beginning of the thread, does kre-alkalyn work? is it that much less effective than creatine mono?

[crunchfit]

Just a quick question, ive bought Creatine Mono but havnt taken it yet. I was thinking of starting the loading stage tomorrow but i got away for a week in two weeks time, is it ok to skip that week of taking creatine or if i start it tomorrow would i HAVE to take it away with me? Also do you take creatine 7 days a week or only 5?

Thanks.

You have to take it continuously. So either take it now and while your away, or wait until you come back to start taking it.

I heard that there is a plateau(Volumization wise I believe I heard) when it comes to creatine, is that true?

And would it be more beneficial for bulking up to have 5g of creatine or to have a bulking powder like Optimum Serious Mass with a tiny bit of creatine? Thanks.

The volumizing effect of creatine is not it's primary function, ATP regeneration is. But yeah, there would be a limit to the volumizing effect of creatine.

I'm confused after reading the article at the beginning of the thread, does kre-alkalyn work? is it that much less effective than creatine mono?

It isn't any more effective than creatine monohydrate so there's no reason to spend more $$$ on it (it generally costs way more).

[koury7]

This is the best thread i've read probably all my life!! Full of interesting notes and stuff, but i'm wondering about one thing now!

While i'm taking creatine on my daily program, is it necessary to take protein as well? i used to drink my favorite protein before (Chocolate flavor) but am wondering if it's necessary to take it alongside creatine now or not?

Thanks in advance...

[CharlieMotin]

How you guys doing? I have a few questions.
Im 6'4 235 n want to put on muscles . I picked up the creating yesterday , so I'm wondering how much water am I suppose to be drinking? Is this right for me?
Thanks I'm advance.