¤¤¤ C R E A T I N E ¤¤¤

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how does creatine monohydrate deliver more muscle size and strength or is it a myth?

Bod.

[grumpy]

save your money. it's another scam.

[jepoy]

Creatine really does works, I tried it for a little while and i did notice an accelerated increase in my muscle mass. As to how it works, maybe one of our doctors here can explain.

Be careful though, Creatine is a fairly new supplement and no one has yet to determine its long term effect (if any). I've decided to give it up until they've come up with more studies and tests on it. Some things that seem too good to be true.. usually are.

[Ira]

Okay, I did some researching on creatine, and here's what Mayo Clinic has to say about it:

Creatine monohydrate is a compound produced by the body that helps release energy in muscles. Scientific research indicates that creatine can boost short-term bursts of power.

"Most of the research points to improvements like one more repetition on a maximum-weight bench press, or increased speed during cycling sprints of very short duration," says Dr. Edward R.Laskowski, co-directorof the Sports Medicine Center, Mayo Clinic, Minn. "Some studies have shown an increase in lean muscle mass with creatine. As a result, we've got this hype of creatine producing steroid-like effects without the side effects."

Creatine helps muscles make and circulate more adenosine triphosphate (ATP), the fuel the body uses for quick, explosive activity of short duration like weightlifting or sprinting. Creatine also reduces energy waste products. As a result, it's purported to enhance performance and decrease fatigue.

A normal liver makes about 2 grams of creatine each day. Creatine also is readily available from meat in your diet. Creatine levels are relatively easily maintained, and muscles can store creatine. The kidneys remove excess levels of the substance, which casts some doubt on whether creatine supplements are of any value to someone who already has a high muscle creatine content.

There also are serious questions concerning long-term use of creatine.

"Whether the kidneys can process that much creatine for a number of years is a prime worry," says Dr. Laskowski. "Creatine occurs naturally in foods, but no one knows what a supplemental dose will do over a long period of time."

In addition, creatine tends to draw water away from the body into muscle cells, which can lead to serious dehydration. Dr. Laskowski says that people using creatine should make sure they drink plenty of water or other fluids.

Another worry, according to Dr. Laskowski, is that creatine is not classified as a drug, so there are no guarantees of its purity. "It depends on the manufacturer, the place you buy it, things like that," says Dr. Laskowski. "Some studies have found compositions very different than what was supposed to be in the container."

That hasn't stopped some coaches and players from advocating the use of creatine. "We even have kids come in feeling bad because they're not using creatine because other people are," Dr. Laskowski says. "We don't like this overwhelming use. In addition to the risk of long-term side effects, people may substitute it for proper training and think: 'I can get away with practicing a little less because I'm taking creatine.'"

Despite the testimonials to muscle size and strength, there is no evidence that andro, creatine or any other substance enhances athletic performances over what could be attained by practice, training and proper nutrition, Dr. Todd Nippoldt, an endocrinologist at Mayo Clinic, says.

"There's really no data that translates into a performance-type situation," says Dr. Nippoldt. "Hitting a home run certainly requires a lot more than being able to lift 10 pounds more, one more time. There's speed, agility and reflexes. There's absolutely no data that any of these claimed performance-enhancing substances do anything to improve those."


In short, don't bother with the creatine. You get it in your food, anyway.

[Bongsi]

Don't spam this forum with ads. This is not a classified ads forum. - Ira



[Edited by Ira on 05-03-2001 at 10:29 PM]