Creatine and mayoclinic

workoutclown · Jun. 12/06, 09:33 AM

i've been researching different supplements and performance-enhancing supplements after i was disappointed about the bad news i read about no2 xplode after my friends had previously told me about how awesome and effective it was, and i was thinking about taking creatine for a while, but i was on mayoclinic.com and it says it's probably not a good idea to use it and it's not muscle mass you'd gain from it, just water-weight from the muscles absorbing all the water u'd have to take with it.

this is one of the articles i read.

Quote:

Creatine

Creatine monohydrate is a compound produced by your body that helps release energy in your muscles. Creatine is a naturally occurring compound — you can ingest creatine from protein-rich foods such as meat or fish, or you can take a nutritional supplement. Supplements are available over the counter.

Unlike androstenedione, scientific research indicates that creatine may have some benefit — it can produce small gains in short-term bursts of power.

"Most of the research points to small improvements in short-term power activities like improving maximum-weight bench press or increasing speed during cycling sprints of very short duration," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of Mayo Clinic's Sports Medicine Center. "Some studies have shown an increase in lean muscle mass with creatine. As a result, we've got a lot of press on creatine producing steroid-like results without the side effects."

Creatine helps muscles make and circulate more adenosine triphosphate (ATP). ATP is used for quick, explosive bursts of activity, as in weightlifting or sprinting. Creatine also reduces energy waste products — such as lactic acid — that can cause muscle fatigue. As a result, creatine is purported to enhance performance and decrease fatigue. But there's no evidence that creatine enhances performance in aerobic or endurance sports.

Your liver produces about 2 grams of creatine each day. You can also get creatine from the meat in your diet. Creatine is stored in your muscles, and levels are relatively easily maintained. Because your kidneys remove excess creatine, the value of supplements to someone who already has a high muscle creatine content is questionable.

Possible side effects of creatine that can decrease athletic performance include:

* Stomach cramps
* Muscle cramps
* Nausea
* Vomiting
* Diarrhea

Weight gain is a known side effect of creatine — one that is sought after by athletes who need to increase their size. But with prolonged creatine use, weight gain is more likely the result of water retention than an increase in muscle tissue. Water is drawn into your muscle tissue, away from other parts of your body. This puts you at risk of dehydration.

High-dose creatine use may potentially damage your:

* Kidneys
* Liver
* Heart

It's unknown what kind of effect taking creatine has over the long term, especially on teens or younger children. Dosage levels vary widely, depending on which product you use and how much creatine you take.

Since creatine isn't regulated by the Food and Drug Administration (FDA), you can't be sure of the purity of creatine supplements you buy on the market. Studies have found varying mixtures of creatine in different creatine products. And some of the inactive ingredients mixed in with the creatine may cause significant side effects, such as allergic reactions.

The bottom line is that the safety of taking creatine is questionable. Most studies involving creatine use examine the performance-enhancing aspects, and side effects are generally reported only anecdotally.

i was wondering if anyone can give me their feelings about that.

newf · Jun. 12/06, 11:15 AM

Creatine is a recovery aid and it also tops up your ATP levels, which give you strength and power for short periods of time.

Creatine has been used for a number of years and its the most researched supplement on the market. Its safe.

abear · Jun. 12/06, 12:38 PM

The bottom line is that no one should use that article as a reference for creatine use. We've provided many good links for research and information that's more useful and accurate.

workoutclown · Jun. 12/06, 01:08 PM

even a respected health source such as mayoclinic?

abear · Jun. 12/06, 01:25 PM

Quote:

Originally Posted by workoutclown

even a respected health source such as mayoclinic?

...as a respected source for sports nutrition? No

workoutclown · Jun. 12/06, 01:30 PM

so i guess taking it is worth the risk then? do u use it? how does it make u feel? do u notice any improvements in ur performance?

**malkore** · Jun. 12/06, 02:31 PM

Quote:

Originally Posted by abear

The bottom line is that no one should use that article as a reference for creatine use. We've provided many good links for research and information that's more useful and accurate.

Oh, but I'll use the article..and debunk its mysteries.

first of all, search this site and think a little, and you'd know the answers already.
creatine does NOT increase lean muscle mass. if you think it does...search the site and think a little.

creatine helps with ATP energy release in the muscles. if you can use your muscles more efficiently, the side effect is likely increased muscle mass, due to the better workout. creatine indirectly helps increase mass.

creatine makes you hold water in the muscles...yep, some more than others, and its the reason you always increase water consumption when you start taking creatine.

high doses are bad - if you have bad kidney or liver function to start with. High doses aren't needed either. most guys under 200lbs will be fine with just 3g a day. 5g is the largest dose per day you'd need. there's no real reason to take 20g a day to 'load'.

workoutclown · Jun. 12/06, 02:41 PM

ive been searching. ive searched all across the web. sorry if it didn't "click" right away. thats why i asked.

**Hoss** · Jun. 12/06, 03:00 PM

Try searching the forum. Creatine is safe, and useful.

Creatine and mayoclinic

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Creatine and mayoclinic