CREATINE.
Just the Facts
Phil Kaplan summarizes the answers
to the most common creatine questions
Written June 14, 2003
As rumors continue to spread,
the creatine facts remain the same. This page should answer
most of the more common creatine questions:
- Creatine monohydrate is the
most effective creatine compound as proven in extensive
research.
- Despite rumors, there have been
no significant findings indicating any risk in using creatine
monohydrate as a supplement.
- Many creatine formulas are loaded
with sugar which allows manufacturers to increase profit
margins (sugar is cheap). It's best, from an economy and
effectiveness standpoint to first try pure creatine monohydrate
in water. If after 10-14 days no increase in strength or
muscle size is noted, you might try consuming it with 45
grams of sugar per 5 grams of creatine. Note that while
this might enhance creatine absorption, it might also limit
fat release. Most people benefit from pure creatine monohydrate
powder without need to add any "factors."
- Creatine is not a steroid and
does not act like a steroid. It acts by drawing more water
into muscle cells and by increasing phosphocreatine storage
in muscle tissue. The result is increase in muscle size
and performance.
- Creatine is actually found in
red meat and is fit for human consumption.
- There isn't any documented research
to suggest that creatine usage is unsafe for teens.
- While creatine sellers suggest
a "loading phase" amounting to 20 grams per day
for the first 5 days, it appears "loading" isn't
necessary. The one advantage loading may bring about is
a quicker result, however, within 60 days, the result tends
to be the same whether 20 grams per day are ingested at
first, or a consistent 5 grams per day.
- Too much creatine can lead to
stomach upset. 5 gram servings seem to be tolerable for
most people.
- Creatine is sytemic, meaning
once you've facilitated additional phosphocreatine storage
in muscle, a daily 5 gram dose should be all you need. It
is most effective when used if taken daily.
- There isn't any need to "cycle"
creatine. "Cycling" is a term that originated
among athletes with anabolic steroid use to allow the endocrine
system to repair after hormonal alteration. Creatine does
not affect the endocrine system. You may choose to use creatine
only during select times in your training, but there doesn't
appear to be any risk in continuous usage.
- Creatine doesn't have any masculinizing
properties and it can be used by women seeking muscle or
strength increase. Because it may lead to additional water
retention, women seeking weight loss may find it psychologically
hindering.
- Brands that have proven reputable
and reliable in their creatine compounds (although you may
check pricing as the same compound will vary in price under
different labels) are Weider, Parrillo, Labrada, EAS, and
Sportpharma (this is by no means a complete list).
- Creatine doesn't add muscle
tissue but can act as a muscle gaining aid. In order to
see a result from creatine supplementation, it's essential
to incorporate it into a program including supportive eating,
adequate macronutrition (proteins, carbs, essential fats)
and resistance exercise.
- It's also important to note,
I haven't any vested interest in promoting creatine. - Phil
Kaplan
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