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Build Muscle to Look and Feel Better!
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1Fast400 Creatine Monohydrate Powder, 1000 grams - $ 14.99
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Creatine: Side Effects, What It Is, What It Does
Creatine is usually bought as a powder and mixed with liquid and it increases the body's ability to produce energy rapidly. With more energy, you can train harder and more often, producing faster results. It's as simple as this: "If you can lift one or two more reps or 5 more pounds, your muscles will get bigger and stronger," says Chad Kerksick, Ph.D., assistant professor of exercise physiology at the University of Oklahoma. Research shows that creatine is most effective in high-intensity training and explosive activities. This includes weight training and sports that require short bursts of effort, such as sprinting and football. There is less support to indicate that creatine improves endurance performance and aerobic-type exercise.
One thing is almost certain: If you take creatine, you'll gain weight. It'll happen quickly, says Paul Greenhaff, Ph.D., professor of muscle metabolism at the University of Nottingham in England. While the initial gain is water (about 2 to 4 pounds in the first week of supplementation), subsequent gains are muscle due to the increase in the workload you can handle. Because creatine is an "osmotically active substance," it pulls water into your muscle cells, which increases protein synthesis, Kerksick says. Studies in the journal Medicine & Science in Sports & Exercise found that muscle fibers grow when a person takes creatine.
The catch: This only happens if you take advantage of the boost in energy and hit the gym. Otherwise, it is just water weight. Nobody argues with any of this. But there are some questions about creatine that lots of guys have. Is this the right move? His questions include:
Will Creatine Mess With My Kidneys?
Researchers are constantly studying creatine -- for effectiveness and safety. That's why many trainers and health experts support the use of creatine: Studies indicate it's safe. Creatine is one of the most-researched muscle building supplements out there, and there's no published literature to suggest it's unsafe.
Greenhaff has been studying creatine for about two decades, and says he never encounters the cramping that is sometimes reported. "I'm not saying people don't experience cramps, but I don't believe it can be very common," he says. "If there were any major adverse side effects, we would have seen them by now. "But there have been anecdotal reports of kidney damage, heart problems, muscle cramps and pulls, dehydration, and diarrhea, in addition to other negative side effects. The key word here: anecdotal. Some of these conditions can be caused by consuming too much of certain vitamins, says Tod Cooperman, M.D., president of ConsumerLab.com. "Too much vitamin C can cause diarrhea, and too much iron may lead to stomach problems," he says.
To be safe, he recommends using creatine only if you are healthy and have no kidney problems. That's because your kidneys excrete creatinine, a breakdown product of creatine.
So Then There Are No Risks?
Not so fast. If you can get big without it, there's no reason to use creatine. "I feel it would be better for no one to use creatine even though it's shown to increase some strength and muscle mass," says Jim King, M.D., president of the American Academy of Family Physicians. "I wouldn't recommend doing anything that would show minimal improvement and possible risk. Weigh the negatives and the benefits before you try it."
Will It Transform Me?
Here's one thing all the experts can agree on: It's impossible to say. Creatine has different effects on every individual. Some people just don't respond to creatine -- it's a genetic thing. You should know in about a week -- if your training volume increases, it's working for you. If not, you're probably a "nonresponder" -- taking the powder isn't going to help you. Diet is important. Meat, especially herring and beef, has high levels of creatine, so vegetarians usually see a greater response, while those whose diets are highly carnivorous may see less change. Of course, a healthy diet is key to anyone's muscle-building plan. If your diet is junk, there's no point in adding creatine, it's better to eat good sources of carbohydrates and lean protein.
In the end, creatine alone will not make you a bigger man. Only when combined with exercise does it improve the quality of training. You still have to do the work.
What Kind Of Creatine Should I Take?
Powder is the way to go. You need sugars for every five grams of creatine. Look for a drink or supplement with 60 grams of carbs per 100 grams of product.To ensure your body maximizes the benefits of creatine, buy the best stuff you can afford. It's your body -- this isn't the time to get cheap. You'll know the powder is of poor quality if it's hard to dissolve and there's residue at the bottom of your glass after you drink it. You want the powder in your muscles, not in the glass. If this happens, try a different brand.
This site is solely for informational and educational purposes. It is not intended as medical advice.
Consult a physician before beginning any new exercise, nutrition or supplementation program....Disclaimer
Copyright 2007-2008 Steve R. Robbins. All rights reserved.
