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  1. #421
    Registered User ShahShahanshah's Avatar
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    Question Natural Creatine Production

    Greetings everybody,
    I have been considering implementing some Creatine Monohydrate into my Supplement line-up, and I have been wondering if taking supplemental creatine can affect your muscles' natural creatine production.
    Just in case I decide to lay off CM after a while
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  2. #422
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    Id just like to ask a clarifying question. From what I understand:

    Your body has 3 seconds of ATP stores. After that is depleted it uses CP to make more ATP. Your body has 15 seconds of CP stored (then your body turns to glycogen to make ATP). After that you need to rest 2-5 mins to restore everything.

    What exactly does creatine supplementation help with? Does it raise the initial "stored" CP? So instead of 15 seconds of CP (for a total of 18 seconds) you get, maybe 20 seconds of CP?

    Or does it change the amount of times you can recharge after the 2-5 min rest?

    Or does supplementation just make sure that if your not getting enough from your diet, that your CP stores will always be maxed out at 15?

    If supplementation gives you more than the normal 15 seconds, does it give you more than 15 seconds just the first time you use it (eg: set one of bench press) or after a 2-5 min rest when you "reset" your stores, do you still get more than 15 seconds?

    Thanks.

    Edit: maybe you can reply in here.
    https://forum.bodybuilding.com/showt...post1603454341
    Last edited by kingofturtles; 04-25-2020 at 06:39 PM.
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  3. #423
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    Creatine baby!! Its 2020, should be no debate on this.
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  4. #424
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    Various brands use Creapure. Barring some kind of mixed formula, does that mean that each of these brands is selling the exact same creatine, and the only difference is in labeling/cost?
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  5. #425
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    Thank you for this and the other stickies on this information, taking it all in before asking dumb questions! Well written and informative!
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  6. #426
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    Originally Posted by BoreDefer View Post
    Various brands use Creapure. Barring some kind of mixed formula, does that mean that each of these brands is selling the exact same creatine, and the only difference is in labeling/cost?
    If it says Creapure as the source, then yes, they're all selling the same creatine produced in Germany. If not, then various Chinese manufacturers ranging from good to not so good...
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  7. #427
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    Hello,

    I have been taking creatine(creapure) for almost 6 months now. 3 grams a day without a loading period.
    Is it safe for me to keep taking it? Should i go without it for a while?



    Thank you
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  8. #428
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    Originally Posted by Cristian000 View Post
    Hello,

    I have been taking creatine(creapure) for almost 6 months now. 3 grams a day without a loading period.
    Is it safe for me to keep taking it? Should i go without it for a while?



    Thank you
    Your answer is at the start of this very thread.
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  9. #429
    INDUSTRY INSIDER WillBrink's Avatar
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    Originally Posted by Cristian000 View Post
    Hello,

    I have been taking creatine(creapure) for almost 6 months now. 3 grams a day without a loading period.
    Is it safe for me to keep taking it? Should i go without it for a while?



    Thank you
    Read OP...
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  10. #430
    INDUSTRY INSIDER WillBrink's Avatar
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    Bit of a "no duh" review and finding at this point, but amazing as it is, there's still people - some educated enough to know better - that claim creatine is dangerous in 2020. This review looks specifically at women:

    Risk of Adverse Outcomes in Females Taking Oral Creatine Monohydrate: A Systematic Review and Meta-Analysis

    Abstract

    Creatine Monohydrate (CrM) is a dietary supplement routinely used as an ergogenic aid for sport and training, and as a potential therapeutic aid to augment different disease processes. Despite its increased use in recent years, studies reporting potential adverse outcomes of CrM have been mostly derived from male or mixed sex populations.

    A systematic search was conducted, which included female participants on CrM, where adverse outcomes were reported, with meta-analysis performed where appropriate. Six hundred and fifty-six studies were identified where creatine supplementation was the primary intervention; fifty-eight were female only studies (9%). Twenty-nine studies monitored for adverse outcomes, with 951 participants. There were no deaths or serious adverse outcomes reported. There were no significant differences in total adverse events, (risk ratio (RR) 1.24 (95% CI 0.51, 2.98)), gastrointestinal events, (RR 1.09 (95% CI 0.53, 2.24)), or weight gain, (mean difference (MD) 1.24 kg pre-intervention, (95% CI −0.34, 2.82)) to 1.37 kg post-intervention (95% CI −0.50, 3.23)), in CrM supplemented females, when stratified by dosing regimen and subject to meta-analysis.

    No statistically significant difference was reported in measures of renal or hepatic function.

    In conclusion, mortality and serious adverse events are not associated with CrM supplementation in females. Nor does the use of creatine supplementation increase the risk of total adverse outcomes, weight gain or renal and hepatic complications in females. However, all future studies of creatine supplementation in females should consider surveillance and comprehensive reporting of adverse outcomes to better inform participants and health professionals involved in future trials.


    https://www.mdpi.com/2072-6643/12/6/1780
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  11. #431
    INDUSTRY INSIDER WillBrink's Avatar
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    Creatine Safety Study:

    Already well established, so file under "no duh" but there's still those who think creatine "gonna make your kidneys fall out" so:

    Creatine Supplementation Improves Performance, but Is It Safe? Double-blind Placebo-Controlled Study

    J Sports Med Phys Fitness. 2020 Jul;60(7):1034-1039.

    Abstract

    Background: Creatine represents a natural supplement and ergogenic aid for sport performance, but there are several concerns regarding its safety for health. The present double-blind placebo-controlled study evaluated the effect of creatine monohydrate supplementation on a panel of blood and urine health indicators in resistance training practitioners.

    Methods: Eighteen males performing resistance training three times per week were supplemented with 0.3 g/kg per day creatine monohydrate for 7 days and compared with matched controls supplemented with dextrosol. Blood and urine samples were collected pre- and 30 days post-supplementation to evaluate 41 biochemical parameters and renal function.

    Results: Creatine monohydrate supplementation did not cause adverse events and, as expected, promoted an increase of the performance and body weight. No modification of red blood cells parameters, white blood cells profile, blood lipid profile, metabolic and urine markers, hepatic and renal function were observed in the supplemented group.

    Conclusions: Despite the expected weight increase, the creatine monohydrate supplementation is safe for health and no detrimental effects on different organs and physiological systems were observed in our cohort of volunteers.

    https://pubmed.ncbi.nlm.nih.gov/32597619/
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  12. #432
    INDUSTRY INSIDER WillBrink's Avatar
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    This is a potentially ground break paper. It's very dense paper if you can get your hands on a copy. Creatine has a long list of potential benefits, and much of that only just being recognized and researched:

    Creatine metabolism: energy homeostasis, immunity and cancer biology

    Lawrence Kazak & Paul Cohen

    Nature Reviews Endocrinology volume 16, pages421–436(2020)

    Abstract

    Perturbations in metabolic processes are associated with diseases such as obesity, type 2 diabetes mellitus, certain infections and some cancers. A resurgence of interest in creatine biology is developing, with new insights into a diverse set of regulatory functions for creatine. This resurgence is primarily driven by technological advances in genetic engineering and metabolism as well as by the realization that this metabolite has key roles in cells beyond the muscle and brain.

    Herein, we highlight the latest advances in creatine biology in tissues and cell types that have historically received little attention in the field. In adipose tissue, creatine controls thermogenic respiration and loss of this metabolite impairs whole-body energy expenditure, leading to obesity. We also cover the various roles that creatine metabolism has in cancer cell survival and the function of the immune system. Renewed interest in this area has begun to showcase the therapeutic potential that lies in understanding how changes in creatine metabolism lead to metabolic disease.

    Key points

    Mitochondria in brown adipose tissue are capable of normal oxidative phosphorylation, with P:O ratios similar to those of other tissues.

    Atypical actions of creatine involve phosphocreatine transport into colorectal cancer cells, super-stoichiometric ADP liberation to trigger respiration in thermogenic adipocytes and chromatin remodelling to modulate macrophage polarity.

    Cyclocreatine and creatine can both inhibit tumour progression, suggesting that the pro-cancer role of creatine is independent of its function in energy buffering.

    The mitochondrial network transduces energy over long distances, thus minimizing the requirement for metabolite diffusion, whereas cells with a disrupted mitochondrial network might buffer energy via the creatine kinase–phosphocreatine circuit.

    Source:

    https://www.nature.com/articles/s41574-020-0365-5
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  13. #433
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    An interesting study. I was most interested and impressed by the biomarkers in stress-induced depression that were tested vs their only doing behavioral testing. As creatine has good data as having beneficial effects on mood, It’s unclear what additive effects the taurine had, but it makes sense taurine would be beneficial:

    Creatine and taurine mixtures alleviate depressive-like behaviour in Drosophila melanogaster and mice via regulating Akt and ERK/BDNF pathways
    Scientific Reports 2020 July 9, 10 (1): 11370

    We investigated the antidepressant effect of creatine (CRE) and taurine (TAU) mixtures on behavioural changes and biomarkers in stress-induced depression in Drosophila melanogaster and a mouse model. Following CRE/TAU mixture administration in the Drosophila model, depression-like state induced by vibration, locomotion, climbing activity, and survival rate were measured. The normal stress (NS) group demonstrated decreased movement than the control (CON) group; movements in the CRE/TAU-treated group (particularly 0.15/0.5%) returned to the CON levels.

    Antidepressant effects of CRE/TAU mixtures were confirmed in a depressive mouse model induced by chronic mild stress. In behavioural assessments, movement and sucrose preference of the CRE/TAU group increased to a similar level as in the positive control group; hippocampal catecholamine and serotonin levels increased significantly. Stress-related hormones (adrenocorticotropic and corticotropin-releasing hormones) and inflammatory factors (IL-1β, IL-6, and TNF-α) increased in the NS group but significantly decreased in the CRE/TAU-treated group. Brain signalling protein expression ratio of phosphorylated protein kinase B (p-Akt)/Akt, phosphorylated extracellular signal-regulated kinase (p-ERK)/ERK, and brain-derived neurotrophic factor (BDNF) significantly increased in the CRE/TAU-treated group. These results indicate that CRE/TAU-induced antidepressant effects are associated with increased behavioural patterns and downregulation of stress hormones and cytokines, mediated through Akt and ERK/BDNF pathways in vertebrate models.

    https://read.qxmd.com/read/32647316/...-bdnf-pathways

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  14. #434
    INDUSTRY INSIDER WillBrink's Avatar
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    First thought is, why? Creatine is effective, safe, and cheap orally. Two, why? Three, I'm very skeptical that a physiological relevant dose is transported topically. I have not read the full paper however. This one does not pass the smell test for me and I have a pretty good sense of smell on such things at this point:

    Repeated Application of a Novel Creatine Cream Improves Muscular Peak and Average Power in Male Subjects

    Journal of Strength and Conditioning Research: July 16, 2020

    Abstract

    Repeated application of a novel creatine cream improves muscular peak and average power in male subjects. J Strength Cond Res XX(X): 000–000, 2020—Using a multicenter, randomized controlled trial, (N = 123, age 23 ± 4 years) we sought to determine whether administration of a novel, topical creatine supplement could improve muscular performance after acute and repeated (7-day) exposure.

    To study the acute performance enhancing effects of the supplement, subjects completed 5 sets of 15 maximal concentric single-leg knee extensions with and without the application of a low- (low dose [LD]-3.5 ml) or high-dose (high dose [HD]-7 ml) topical creatine cream. After a wash-out period, subjects had one leg randomized to receive either the creatine or placebo cream, with further randomization into an oral creatine or placebo supplement group.

    Subjects completed 5 sets of 15 maximal concentric single leg knee extensions before and after the supplementation protocol. After acute application, no significant differences in peak power (LD: 252 ± 93 W, HD: 261 ± 100 W, p = 0.21), average power (LD: 172 ± 65 W, HD: 177 ± 69 W, p = 0.78), or fatigue index (LD: 13.4 ± 10.6%, HD: 14 ± 11.9%, p = 0.79) were observed between experimental and placebo creams (peak power: LD: 244 ± 76 W, HD: 267 ± 109 W; average power: LD: 168 ± 57 W, HD: 177 ± 67 W; fatigue index: LD: 12.4 ± 9.6%, HD: 12.8 ± 10.6%) or when controlling for sex.

    After the 7-day supplementation protocol, a significant increase in average power (creatine: 203 ± 61–220 ± 65 W, placebo: 224 ± 61–214 ± 61 W) and peak power (creatine: 264 ± 73–281 ± 80 W, placebo: 286 ± 79–271 ± 73 W) in the leg receiving creatine cream was observed in male subjects.

    No differences were observed in female subjects. The topical creatine cream did not enhance measures of muscle performance after acute application, but was able to improve peak and average power in male subjects after 7 consecutive days of application.


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