Creatine

slicus ricus

Im just wondering what people on this forum think about creatine: Theres a lot of negative stuff written about it in the Irish media. Stuff about long term effects and the likes. Do any of you have any links to good internet articals on Creatine that point out the benefits and negative aspects.

Obviously the stuff works when combined with a high protein diet: I can say that from experience having used it for a six week period a while back when I was doing weights and getting nowhere. Gained nearly a stone (most of which was muscle) in that time and didnt lose it when i stoped using Creatine.

At the moment im trying to put on muscle mass. Ive just gotten back into the gym about 4 weeks ago. Ive been eating well (not taking any supplements) - loads of protein and quite a lot of carbs - trying to eat every 2 1/2 to 3 hours and i've put on bout half a stone, which i dont think is too bad (its obviously not ALL muscle though).

Im 5' 10" and weigh bout 12 stone 9lbs at the moment with 10% body fat the last time i got measured. Is Creatine a good option? Is there anything else I should do? Any thoughts would be much appreciated.

ronbyrne2005

creatine occurs naturally in meat etc
despite stories about its danger there doesnt seem to any evidence suggesting it is too bad in long run.
most of the weight gain is water but this isnt a bad thing as it increases strength which leads to greater subsequent muscle development.

slicus ricus

Cheers mate. Wasnt aware that most of the gain is water. Presumably the more water you drink while using creatine, the better? Is that true?

ronbyrne2005

dont drink too much ,3-5 litres a day,too much and your just p1ssin all day

RPGGAMER

i will post up a paper i wrote on it. i think its comprehensive enough although a little dated. 2003. It is basically a literature review on all the relevant scientific papers on creatine. around 60 good references.

RPGGAMER

its too big and can't do a website. anyone wants it pm me and i will email to you.

ronbyrne2005

summarise it for us .

AARRRGH

slicus ricus wrote:

having used it for a six week period a while back when I was doing weights...Gained nearly a stone (most of which was muscle) in that time...Ive just gotten back into the gym about 4 weeks ago...i've put on bout half a stone, which i dont think is too bad (its obviously not ALL muscle though).

From what I've read creatine is fine. There are a few scare stories out there, but I'm sure there are scare stories regarding everything!!

About your quote above... I think you are deluding yourself a bit! You'd be lucky to get 1 stone of muscle in a year. Seriously....

yak_kadafi

creatine has so much bad publicity cos i read somewhere that there was this guy that wanted to buff up and was "fat"...he went into a sauna with an exercise bike and half 5 times the recommended amount of creatine...dude was found dead after a few hours......
its like the bad publicity that red bull was gettin a few years ago cos of some college basketball player that had something like 12 cans before a match..he thought it would make him jump higher....im guessin he got it from the slogan "it gives you wings"

slicus ricus

dublindude wrote:

About your quote above... I think you are deluding yourself a bit! You'd be lucky to get 1 stone of muscle in a year. Seriously....

I dunno man. Im not sayin that it was all pure muscle: To be fair, I was eating well- high protein, fairly high carbs. I did put on roughly a stone, looked more muscular, and was stronger as a result. I didnt put on too much body fat as my index was 10%, which is reasonable enough (i dont want it too low that id have less energy).

It was definitely a possitive gain which i was able to maintain over time when i stopped supplementing my diet creatine. My weight initially went down slightly, which i presume was due to lower water retention.

pwd

RPGGAMER wrote:

i will post up a paper i wrote on it. i think its comprehensive enough although a little dated. 2003. It is basically a literature review on all the relevant scientific papers on creatine. around 60 good references.

http://www.wtwiki.com/Main/creatine

you could put your paper up there if you want

AngelofFire

BEEFCAKE!!!

RPGGAMER

pwd wrote:

http://www.wtwiki.com/Main/creatine

you could put your paper up there if you want

ok. now i am no computer whizz. tell me how to post it up on the site.thanks

RPGGAMER

ok its done! happy reading and please read it all. its a bit long but i think it makes everything clearer. and also note i wrote it in 2003. some research after this found some more cool findings. most notably for me lots of health research lately on post heart attack victims etc(looks v positive) and also for you weightlifting folk out there there has been some evidence of possibly NO NEED TO CYCLE creatine as previously thought!! it would appear in the short term study of 8wks in question that there was no receptor downregulation as we'd suspect as with something like test/anabolic steroids..

so have a read and debate such issues if need be.

RPGGAMER

slicus ricus wrote:

Im just wondering what people on this forum think about creatine: Theres a lot of negative stuff written about it in the Irish media. Stuff about long term effects and the likes. Do any of you have any links to good internet articals on Creatine that point out the benefits and negative aspects.

Obviously the stuff works when combined with a high protein diet: I can say that from experience having used it for a six week period a while back when I was doing weights and getting nowhere. Gained nearly a stone (most of which was muscle) in that time and didnt lose it when i stoped using Creatine.

At the moment im trying to put on muscle mass. Ive just gotten back into the gym about 4 weeks ago. Ive been eating well (not taking any supplements) - loads of protein and quite a lot of carbs - trying to eat every 2 1/2 to 3 hours and i've put on bout half a stone, which i dont think is too bad (its obviously not ALL muscle though).

Im 5' 10" and weigh bout 12 stone 9lbs at the moment with 10% body fat the last time i got measured. Is Creatine a good option? Is there anything else I should do? Any thoughts would be much appreciated.

http://www.wtwiki.com/Main/creatine;)

RPGGAMER

WHY ARE my references on the posted paper on wiki.com website you gave me all squashed together??? people have to be able to read them.can you please fix it. i can't. i am not gifted with computers and such. thanks pwd

pwd

Fixed!
Article looks good.

Numeric lists are done by prefixing the elements with the # symbol in the markup.

eg
# Reference 1
# Reference 2

becomes:
1 Reference 1
2 Reference 2

etc

slicus ricus

Cheers lads.

100gSoma

nice Article RPGGAMER!! cheers for psoting it up on WiKi

huggybear

ey just goto bodybuilding.com and browse the 100's of articles on creatine all of different points of view.. I perosnally tihnk its ok..

pwd

Glancing at it, bodybuilding.com seems rather biased in its discussion of supplements - which makes sense when it is selling most of them.

daveirl

This post has been deleted.

RPGGAMER

pwd wrote:

Glancing at it, bodybuilding.com seems rather biased in its discussion of supplements - which makes sense when it is selling most of them.

i think thats probably true but i think t-nation is defineately a lot better. the articles are actually very scientific just translated into laymans terms. but they do sell biotest and keep going on about surge and grow and tribex when we can get the same stuff waaaay cheaper when we know where to look. Also people in the forums i find tend to latch onto the supplements and help hype them up. like a lot of guys who never trained hard before suddenly make gains and attribute them to the latest NO2 booster. HA i say.

RPGGAMER

daveirl wrote:

This post has been deleted.

theres a great example this week. read the article on the "roundtable discussion about AM cardio" very good discussion, scientific yet very comprehensive for the leyman. i think most questions folks have here could be answered well from articles there. but every now and then the advertisements. but they don't hide it. One is even called a "biotest whore" as i recall..

SprostonGreen

Just one thing.

Is it pronounced Cray-ah-teen like Christine, or Cray-ah-tyne like Palestine?

daveirl

This post has been deleted.