Seeking advice concerning Creatine

Funk It

Hello all, I am just wondering what are the recommendations with respect to Creatine?

Basically, I am a rugby player who has been out injured for a long period and im trying to bulk up and get back to full fitness and strength. I used Creatine for a period of time when I first started hitting the gym and saw some great results.

But I was told (years and years ago) by someone (who would have been in the know, weightlifter/bodybuilder) that there is the (unproven I think) chance that it builds up irregular muscle mass around the heart. In your later days when you have stopped training it can choke your heart. Now, it might just be an uniformed myth, and I'm not claiming that it is gospel.

I would like to hear back from anyone who would be in the know about it. I read that some professional rugby players use Creatine, but I have always been put off from what I heard.

my diet to mainly includes protein from:
Chicken - Tuna - Eggs - Protein Shakes - Cottage Cheese (before bed)

I understand that Creatine occurs naturally in the body. I even know someone (opposition rugby player) who has a medical condition which causes him to over produce Creatine naturally, and he has serious muscle mass due to it.

But I just thought that I would ask on here what opinions ye have, get the monkey off my back so to speak.

discus

Well, here is a very simple way of explaining how creatine goes in and out of the body.

The creatine gets absorbed by your body, and disperses throughout. It is uptaken by cells all over you body by varying degrees. The presence of creatine will increase the volume (and hence, increase the size) of the cell due to the extra water that the cell will intake in order to maintain the overall ionic charge within this interstitial fluid.

I'm gonna ignore how creatine works on ATP etc, as it's not necessary.

Anyway, just as soon as creatine begins entering cells, it starts leaving again via different routes - just as any salts do (did I mention creatine is a salt?). Over a period of time (not sure of the rate) the creatine will leave your system and the cells will lose most of the extra volume and mass that the presence of creatine had induced.

So what I'm saying is, don't worry about it. It makes your muscles bigger, but don't look very far into the future over it! Having said that, there are people here who ACTUALLY know what they are talking about and they may well refute this, but I'm fairly certain that your heart will not choke up in 20 years time after you've stopped taking it!

Brian?

Funk It wrote: »

But I was told (years and years ago) by someone (who would have been in the know, weightlifter/bodybuilder) that there is the (unproven I think) chance that it builds up irregular muscle mass around the heart. In your later days when you have stopped training it can choke your heart. Now, it might just be an uniformed myth, and I'm not claiming that it is gospel.

I would like to hear back from anyone who would be in the know about it. I read that some professional rugby players use Creatine, but I have always been put off from what I heard.

Myth.

discus

briankeating wrote: »

Myth.

....yeah, what he said ^^

Funk It

Sound lads, thats me off to buy a tub in the morning!

Funk It

Actually, while we on the topic, would ye recommend using it over any other sources. If yes, would it be right to mix it up a little like taking creatine after a workout, protein shake throughout the day (or something to that extent)?

robodonkey

I've yet to find a science journal article that clearly proves that link.
There were rumours about heart attacks/deaths, now firmly in the realm of urban myth and legend. IIRC it involved some wrestlers trying to make weight for a fight. On exercise bikes. In a sauna. In a sweat suit. Wearing hot water bottles. Eating chilli con carne. Or something along those lines.
I just love the way the story has grown so well over the years

Some articles from scientists involved in clinical trials involving creatine/supplementation.

There's hundreds of them on here, great resource for the curious.....

http://www.ncbi.nlm.nih.gov/pubmed/21462215
http://www.ncbi.nlm.nih.gov/pubmed/21249385
http://www.ncbi.nlm.nih.gov/pubmed/20716911
http://www.ncbi.nlm.nih.gov/pubmed/21162744
http://www.ncbi.nlm.nih.gov/pubmed/20576665

The list goes on......

Funk It

Cheers robodonkey, would you be able to recommend the best time(s) to be taking creatine? prior/after workout/meals...

robodonkey

I take it with plain old water at breakfast and dinner.
No loading phase (think that's designed to sell more).
Take it for 8 weeks then off for 2.
Not based on any inside knowledge, just googlage and reading up.
Keep yourself nicely hydrated (do that anyway!).
Might feel a little queasy on first couple of days.

Edit: I don't change amount taken based on training days/non training days. Jury is out on the "take more on training days" as far as I can tell.
Someone cleverer than myself will be along shortly though

And note also that it isnt a magic bullet. I didnt start taking creatine until maybe 18 months of weightlifting and I was in "ok" shape. Then supplememted to (a) get some good old fashioned placebo effect (b) get the creatine benefits....

Funk It

Cheers, really appreciate the advice. I always think of supplements as a placebo (even though they aren't), just telling myself that you have bought the stuff, now get to the gym. You can only get out of your body from work that you put in, if training along with a good diet and the right supplements will aid progression, then brilliant, its a win-win.

Thanks again lads

robodonkey

I hate it when I get sucked into a website like pubmed!
Just found a meta-analysis of existant studies of Creatine Supplementation:
http://www.ncbi.nlm.nih.gov/pubmed/12945830

Although the question needs to asked, just how well rated are the institutions doing this research?

Either way, far better than "a bloke down the pub told me"

Duffman'05

Did you keep your strength gains?

Brian?

Duffman'05 wrote: »

Did you keep your strength gains?

I think it's fairly common to lose "mass gains" because creatine holds water in the muscles.

Creatine does not make you stronger though, it allows you to train longer. The training makes you stronger, so you shouldn't lose strength if you stop gulping down creatine. You might lose a little strength indurance but not max strength.

Parsley

discus wrote: »

I'm gonna ignore how creatine works on ATP etc, as it's not necessary.

its effect on replenishing ATP is surely the whole point of taking it? Or most of it anyway.

TimeToShine

http://www.youtube.com/watch?v=F3nHfKXtuI8
http://www.youtube.com/watch?v=tZtLXxfgTaU

these guys helped me a lot.

Tigger

creatine helps you train

take creatine
drink loads of water
lift more
be happy