Creatine: Your Questions...Answered

Seems I've had a lot of questions about creatine come up lately.

Let's take a look at these questions, and give you further information, so you can make a knowledgeable decision.

What are the benefits of creatine?

Creatine can help you increase your strength, it can make you leaner and it can improve your speed. 

Possibly the biggest reason for using it as a part of your over-all exercise program, is of course to significantly improve muscle strength, size and endurance. 

Most people find the greatest benefits from using creatine is during high intensity, muscle contraction work such as; all forms of weight lifting and sprinting. As far as endurance goes, 

it appears that creatine will only help your ATP system as much as it needs to and no more. Creatine has been proven to reduce what's known as "Delayed Onset Muscle Soreness" (DOMS). This is the extreme sore & stiff feeling you have in your muscles 2 days after lifting weights. Creatine can also reduce recovery time. 

Is creatine safe? 
When taken as directed on manufacturers labels, creatine has been found to be relatively safe. I say relatively because some people have reported cases of being bloated, diarrhea, and dehydration. However, it cannot be certain if these individuals were following the directions on the label or not.

Is it for men only? 

Studies have been done with women using creatine. The benefits were not as prominent as with men using the product, however, gains were had. So, yes, women can use creatine, but do not expect the results to be as profound as a male taking creatine.

Is it for short-term use? 

Short term use, according to directions, appears to be safe. Most studies on creatine have been done for short periods of time. It would honestly be nice for an independent lab to perform a study of long-term effects of creatine use, say for a few years or so,which has NO vested interested in creatine. Short-term studies have shown creatine is safe to use.

What happens if you use it for a long time? 

At this time, long term use is not recommended. Any excessive use or any use that does not follow the manufacturers directed use is dangerous and should not be undertaken. Honestly, no one really knows what happens if you use creatine for over a year, because no studies have been performed. Personally, I would not recommend using creatine for long periods of time. I do not recommend using ANYTHING supplemental for over a year unless the benefits outweigh the risk, and you have a legitimate reason for continuing its use.

Are there side-effects?

Bloating is a side effect that some users have reported when taking creatine monohydrate. While this is rare, it is a side effect. Bloating has not been reported with other forms of creatine. It’s common knowledge that creatine monohydrate can cause dehydration. Obviously, the simple solution to this is to drink more water. Again, these side effects have been reported only with creatine monohydrate. Creatine draws water into muscles when it works and this may create dehydration to the rest of the body. Some extremely rare cases have been reported where creatine has caused kidney stones. Little is known about exactly how creatine is linked to kidney stones. 

I look at creatine like any other supplement. I look at it this way. Some people are allergic to grass, others are sensitive to air pollution, yet others can have a reaction when consuming a cucumber. In other words, you will not know if there is a particular side-effect to using creatine, until YOU use it. I recommend if you are interested in using creatine, to start out small, and watch how your body reacts to it. I highly disagree with a newbie getting straight into the loading phase without any thought as to whether they might have an adverse reaction to it. There's no rush. You lived without creatine supplementation all your life, take it slow, make sure it's something your system is okay with BEFORE upping the dosage.

Is it healthy? 

In my opinion, I do not consider creatine supplementation healthy for this reason: I find too many people not only become reliant on it, without knowing what the long-term effects are, and some even abuse it. I do not consider these situations 'healthy'. However, if you are an elite athlete, and you have an event coming up, a deadline, and your performance is on the line, I see no reason not to consider using it. Do you see the difference?

Does it really work? 

Yes, studies have found creatine does in fact work.

Is it a stimulant?

It is not a stimulant as in a caffeine type of effect, however, it does stimulate muscle fibers.

How much should I take? 

Most manufacturer's recommend 1 tsp. (5 grams), for a serving. My personal recommendation is as follows:

   - 200 lbs. and over - 1 heaping tsp.

   - 175 to 199 lbs. - 1 tsp.

   - 150 to 174 lbs. - 3/4 tsp.

   - 125 to 149 lbs. - 1/2 tsp.

   - 100 to 124 lbs. - 1/4 tsp. 

If you're in the loading phase, simply find your poundage group above and take four times per day, for 5 days. For example: a male weighing 210 would take 1 heaping tsp. four times per day, for 5 days, whereas a 156 lb. male would take 3/4 tsp. four times per day, for 5 days. 

When should I take it? 

In my opinion, I would take 1/2 before workout, and 1/2 after.

What should I take it with? 

I recommend taking it with a protein, and a carbohydrate (drink). 

What kind do I need?

My recommendation is a pure creatiine monohydrate, pharmaceutical grade. With its increase popularity, there are now many different brands of creatine in the market. The purity of some of these brands, especially those from unreliable source are questionable. The impurities or additives found in some brands may also have contributed to the reported side effects seen.

Who should not use creatine supplementation?

I would say creatine supplementation is not for those with history of kidney or liver problems. Nor should one expect the supplementation to be effective without a well-designed training program. Always consult your physician before starting any supplement, as it may interfere with something you are already taking, or your doctor may have concerns that are directly related to you, and your health history.