Creatine: Yay or Nay?

[Carbo]

I regularly visit the gym, five mornings a week. I do so because I enjoy it and I like how I feel and look. I was never interested in competing or getting huge. But now I've decided I want to see if I can put on about 10 to 15 pounds of muscle.
My body type is tall and lean. I'm 55, no gut, can eat anything I want and not worry about gaining weight. I take Isopure Zero Carb for an additional 50 grams of protein after my morning workout. Like I said, I'm not fanatical. Just want to see if the old man can push himself a bit and pack on some muscle.
With this in mind, I'm reading about Creatine and hearing it is the way to go. So, for those of you using it, does it work? How is it best taken? Any brand stand out?
Thank you.

 

[The Sauce]

As far as I can tell there is no reason not to use Creatine. I have reviewed the majority of the available research out there. As opposed to most supplements in weight training, Creatine seems to be the real deal. There are many studies that consistently show increased strength with creatine use. This includes meta-analyses. Recently creatine has been shown to increase IGF-1 level in muscle cells which correlates with growth. Additionally creatine has been shown to increase testosterone levels independent of exercise, and the conversion of testosterone to dihydrotestosterone (DHT), the metabolically active form of the hormone. As if that is not enough it seems to reduce oxidative stress in cells and hence improve recovery from injury.

If you ask around enough, you will hear reports about creatine causing kidney problems. That is based on 1-2 case reports (out of millions of users) in which those users were taking multiple supplements, any of which could have been the culprit. That concern is completely bogus but somehow got perpetuated in the medical community.

Cliffs - go for it.

 

[SociallyChallenged]

As far as I can tell there is no reason not to use Creatine. I have reviewed the majority of the available research out there. As opposed to most supplements in weight training, Creatine seems to be the real deal. There are many studies that consistently show increased strength with creatine use. This includes meta-analyses. Recently creatine has been shown to increase IGF-1 level in muscle cells which correlates with growth. Additionally creatine has been shown to increase testosterone levels independent of exercise, and the conversion of testosterone to dihydrotestosterone (DHT), the metabolically active form of the hormone. As if that is not enough it seems to reduce oxidative stress in cells and hence improve recovery from injury.

If you ask around enough, you will hear reports about creatine causing kidney problems. That is based on 1-2 case reports (out of millions of users) in which those users were taking multiple supplements, any of which could have been the culprit. That concern is completely bogus but somehow got perpetuated in the medical community.

Cliffs - go for it.

Link to research on creatine and its effects on testosterone?

 

[ATC9001]

http://www.ncbi.nlm.nih.gov/pubmed/...med_ResultsPanel.Pubmed_RVDocSum&ordinalpos=3

pubmed is a great place to find studies. There were many more, just search creatine and tosterone.

The sauce pretty much hit it on the head, there really isn't a reason not to. Just be sure to increase your water intake. (even if you don't take creatine, drinking lots of water is important for muscle gain)

I would also cut down on the protein powder immedietly after the workout...I'd halve it add 50g of simple carbs right after your workout. (take more protein later on if you're not getting enough from meats)

 

[Carbo]

So far, so good. What research I have done on creatine indicates no reason not to use it. So I think I'm going to give it a try. I don't see any downside.
Are all brands created equal? Is it just a matter of finding the least expensive jar online and placing the order?

I would also cut down on the protein powder immedietly after the workout...I'd halve it add 50g of simple carbs right after your workout.

Why?

 

[elitejp]

Go for the cee creatine it has a better track record than the monohydrate. The mono can cause stomach aches and decrease in appetite along with not causing its desired effect in some people but the ethyl ester seems to avoid those problems and tends to work in people even when the mono didnt. Any brand should be good...the last time i looked into this which was many years ago it was recommended to avoid chinese suppliers while the german suppliers seemed the best. (if memory serves right)

Again just drawing on memory, ive seen recommendations for taking it before a workout and some for taking it after. I always figured that taking it before would be more beneficial but overall it probably doesnt matter. i think once its gets into your system over a period of days you will have an ample store. I also like to have one day that i dont take any so that my body wont build up a tolerance. In any case this stuff is so cheap that you really cant lose out.

 

[The Sauce]

I use BSN CellMass. It has a few different creatine compounds including creatine ethyl-ester (CEE). It also includes glutamine and beta-alanine which are of somewhat questionable usefulness in weight training, but harmless.

 

[The Sauce]

Link to research on creatine and its effects on testosterone?

Here's a few:

Effect of a pre-exercise energy supplement on the acute hormonal response to resistance exercise.
Strength Condition Res, 2008;22:874-882

Effects of an amino acid/creatine energy supplement on the acute hormonal response to resistance exercise.
Int J Sport Nutr Exerc Metab, 2007;17:608-623

Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes
Int J Sport Nutr Exerc Metab, 2006;16:430-446

 

[Jinru]

You could try a natural test booster as well. Bio Forge, T-Bol and Activate Xtreme are fairly popular products known to work increasing free and total testosterone.

 

[Carbo]

Two questions come to mind before I order some.
First, I'm reading that much of the gains from creatine is simply water weight, giving the appearance of being bigger. Any truth to this?
Second, in actual use, is it more effective to take the product before or after working out?
Finally, this is the creatine I'm looking at purchasing: http://www.affordablesupplements.com/micronized_creatine_ast2.asp. Good stuff?

 

[The Sauce]

Two questions come to mind before I order some.
First, I'm reading that much of the gains from creatine is simply water weight, giving the appearance of being bigger. Any truth to this?
Second, in actual use, is it more effective to take the product before or after working out?
Finally, this is the creatine I'm looking at purchasing: http://www.affordablesupplements.com/micronized_creatine_ast2.asp. Good stuff?

Creatine does cause some water gain. However, it acts by other mechanisms to increase strength, as discussed above. Also, intracellular water in myocytes equates to increased stretch which is theorized to increase muscle hypertrophy independent of other mechanisms. This is why it is good to drink a lot (water, not beer) during workouts. Studies done just examining the effects of water drinking showed that people drinking more water during workouts lifted more and gained strength faster.

 

[Lamont Burns]

I use BSN CellMass. It has a few different creatine compounds including creatine ethyl-ester (CEE). It also includes glutamine and beta-alanine which are of somewhat questionable usefulness in weight training, but harmless.

ethyl-ester is bunk, do your research. glutamine worthless, alanine maybe good... but no good research yet, just anecdotal.

 

[The Sauce]

Ethyl ester has not been studied. All the studies have been with the monohydrate. That does not mean CEE is bunk, just that it hasn't been studied yet. I mix the two. Glutamine has been shown to increase HGH levels, but that has not been proven to correlate with any strength improvements, so I can agree with that. The jury is still definitely out on beta-alanine.

 

[KoolDrew]

Given the fact creatine monohydrate is dirt cheap and is one of the only supplements on the market proven to be beneficial, go for it.

 

[Deeko]

I've tried different kinds of creatine at different points throughout my training history. I've never seen any improvement while on it at all.

Then again, that's me. Its safe, so you might as well try it.

 

[Eric62]

Creatine irritates my heart, causing an increased frequency of PAC's (premature atrial contractions).
If you don't have any signs of heart arrhythmia's, then give it a try...

 

[Rezag3000]

Best supplement is to just eat more food << my take

 

[Lamont Burns]

Ethyl ester has not been studied. All the studies have been with the monohydrate. That does not mean CEE is bunk, just that it hasn't been studied yet. I mix the two. Glutamine has been shown to increase HGH levels, but that has not been proven to correlate with any strength improvements, so I can agree with that. The jury is still definitely out on beta-alanine.

CEE has been studied, since 2007. I found the articles I was thinking of again just now. Mono>CEE by a crazy amount.

Best supplements: Food, Water, Sleep

 

[The Sauce]

I must have missed those last time I did a review, which was about 6 months ago. Can't comment on their quality. The quality of the research on any of these supplements is generally poor with study sizes of like 12-20 subjects.

 

[Jinru]

Just to note, those of you who purchased BSN products with CEE in them. You can collect up to $60 cash back from a class action lawsuit.

 

[Lamont Burns]

I must have missed those last time I did a review, which was about 6 months ago. Can't comment on their quality. The quality of the research on any of these supplements is generally poor with study sizes of like 12-20 subjects.

Definitely agree with the lack of depth. The main point on CEE was the ph sensitiviy, and the quick conversion of CEE into creatinine(sp). The rate was something like 30% faster or less absorption than mono. I don't take a mix or blend when I take mine, I bought a micronized mono that will last me over a year I think.

I wish there was more research out there, independent and blinded properly on things like BA, direct carnosine and arganine. So much money to purchase things that may not even work just seems silly.

I like the feeling(parathesia or something, SP for sure) that BA gives, but any affects are placebo as far as I can tell right now. They say it's an over time effect like CrM, and it's also cheap... but I notice nothing other than the tingle.

My best workouts come after a banana, a tablespoon of honey and protein in 24 ounces of water before I hit the gym. I don't do extensive cardio, maybe BA benefits would be noticeable there. I think the caffeine I drink at work helps as well. Half Life of caffeine something like 4 hours I think?