question creatine

chrriis971

Yes or no for creatine. I have just turned 18 and I am wondering should I take creatine,this is my first year of proper lifting. I am a footballer. What are the effects of stopping using it once you start

RoxieDawn

Not necessary.. so bo you do not have to supplement with creatine. One of the best dietary sources is red meat and chicken breast, fish (tuna and salmon). If you did not know Creatine is made naturally in the body (kidneys and liver).

IMHO, I would check with your coach, your doctor and moreover your parents.. I am going to presume that because you asked specifically about this supplement you are taking or considering taking other supplements?

BTW Side effects depending on how you load, is water weight gain, bloating and some GI side effects. You do not have to cycle on or off creatine as far as I know.

Hornsby

For me, it is cheap enough that it fits into the "It can't hurt" category. There is plenty of science that supports using it for recovery and some performance enhancement but it's definitely not necessary by any means.

As an aside, I think it's something like 30% of people are non-responders.

extra_medium

It seems to help me get a few more reps/sets in. Over time that can make a pretty nice difference. I definitely notice it's harder to finish my sets when I stop using or when I run out though.

StealthHealth

Cheap, little on the negative side and some positives. I take it.

It's worth giving it a shot.

https://examine.com/supplements/creatine/

Carlos_421

Well step one is understanding what it does:
Supplemented creatine causes increased glycogen storage in muscle tissue.
What does this do for you? It allows you to have a more intense workout by giving you the ability (because of that extra glycogen) to pump out one or two extra reps when you're lifting. The more intense workout then gives you the benefit of greater strength and size gains (assuming proper nutrition, sleep and a well designed workout program).

Things to consider:
Creatine also causes storage of water in muscle tissue so you may notice a slight initial weight gain on the scale but now worries, it's just intramuscular water.
However, this makes it important that you stay hydrated throughout the day.

What kind is best?
Creatine Monohydrate is proven to be as effective as any variation of creatine can be. Some others such as creatine hydrochloride tout that they are more quickly absorbed but this offers no practical advantage and they are more costly. Stick with the inexpensive monohydrate. Also, the micronized is even better as it will dissolve more readily.
Creapure is a proven brand of micronized creatine monohydrate found as the main ingredient in many of the big supplement brands' creatine mixtures (such as Optimum Nutrition Creatine).

How to take it:
5 grams of creatine monohydrate per day is all you need.
Some people recommend a loading phase (20 grams spread throughout the day for the first week) to reach saturation levels more quickly but this is entirely optional.

Other benefits:
Recent studies have suggested that creatine can benefit brain health and cognitive function/focus.

Myths:
1) Creatine is a steroid.
This myth would lead one to believe that creatine causes mass gains on its own and carries health risks. Both of these things are untrue. Creatine is a naturally occurring amino acid found in red meat. It will not cause mass gains: if you do the same workout with creatine as without, you will see no extra gains. If you get in an extra couple reps thanks to the creatine, you will reap the benefit of those extra reps.
2) Creatine causes kidney damage.
This myth is derived from the fact that creatine saturation can lead to increased creatinine levels in the blood. Elevated creatinine is typically an indicator of kidney problems. However, when elevated by creatine supplementation it is simply a false alarm and not an indicator of actual damage.

So...

Pros:
1) Creatine increases glycogen storage to aid in engaging in more intense workouts.
2) Creatine may benefit brain health, focus and cognitive function.
3) Increased glycogen can also speed recovery and lessen muscle soreness.
4) Creatine is safe.

Cons:
1) There is a minority group of people who are "non responders" and do not benefit from creatine supplementation.
2) It isn't free (although it is pretty cheap).

As for what happens when you quit taking it, nothing except that it stops working.

I think that sums it up.

ccrdragon

creatine monohydrate is also relatively cheap - you can get a year's supply for under $20 off amazon...

timgallegos15

whats up my man. My opinion, don't waste money on it. You have right now the number one, all powerful supplement flowing through your body, Testosterone. And you have a lot of it. Why do you see all these supp companies come out with test booster, test supplement and so forth. if you want to spend the money, go for it, its your money. But creatine has been around for a looooonnnngggg time. so there is tons of research. But again, i wouldn't bother spending money on it, i would lift weights and use great technique and lift regularly, i guarantee you will grow. Just my thoughts.....

Carlos_421

timgallegos15 wrote: »

whats up my man. My opinion, don't waste money on it. You have right now the number one, all powerful supplement flowing through your body, Testosterone. And you have a lot of it. Why do you see all these supp companies come out with test booster, test supplement and so forth. if you want to spend the money, go for it, its your money. But creatine has been around for a looooonnnngggg time. so there is tons of research. But again, i wouldn't bother spending money on it, i would lift weights and use great technique and lift regularly, i guarantee you will grow. Just my thoughts.....

Por que no los dos?