I train weights 3 times a week but only 40 mins per session. I do train very hard and even without creatine I am seeing good results. I am just wondering if I am kinda losing out on something that may help my progress. I also interval train twice a week but only 20 mins a session.

I have also read that high caffeine intake stops creatine working properly! Any comment on this as I am a coffee addict (4 pots of black unsweetened coffee daily).

ANy comments would be appreciated.


Willy

There's a bunch of research literature out there to support or refute the impact of creatine supplementation during resistance training.

Here are a couple of examples:

-Supporting literature-
Long-term creatine intake is beneficial to muscle performance during resistance training -- Vandenberghe et al. 83 (6): 2055 -- Journal of Applied Physiology

Medicine & Science in Sports & Exercise - Abstract: Volume 31(8) August 1999 p 1147-1156 Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training.

-Refuting literature-
SpringerLink - Journal Article

No effect of creatine supplementation on human myofibrillar and sarcoplasmic protein synthesis after resistance exercise -- Louis et al. 285 (5): E1089 -- AJP - Endocrinology and Metabolism

Based on most of the research that I've looked at, my personal take on the supplement is that it factors more as a psychological boost, similar to a placebo, and that you can do just as well without it (and save your money too in the process).

More importantly though, unlike some other supplementation, creatine supplements don't appear to have any lasting negative impact on the body, particularly in renal or metabolic function (Medicine & Science in Sports & Exercise - Abstract: Volume 31(8) August 1999 p 1108-1110 Long-term oral creatine supplementation does not impair renal function in healthy athletes., Sports Medicine - Abstract: Volume 30(3) 2000 p 155-170 Adverse Effects of Creatine Supplementation: Fact or Fiction?), so it won't hurt you if you decide to use the supplement, so long as you continue to exercise and body utilizes the substance so that there is not some large excess of creatine within your body.

And yes, there is some research that suggests that caffeine intake can have a negative impact on NATURAL and supplemented phosphocreatine recovery time within the muscle (Caffeine counteracts the ergogenic action of muscle creatine loading -- Vandenberghe et al. 80 (2): 452 -- Journal of Applied Physiology, Opposite actions of caffeine and creatine on muscle relaxation time in humans -- Hespel et al. 92 (2): 513 -- Journal of Applied Physiology).

I decided I was missing out on something so I got some when I was replenishing my Whey Protein. It did not agree with me at all. I took a teaspoonfull daily and upped my water intake but I just felt like my body was rejecting this stuff and I felt like I could puke at any given time! I Put up with it hoping it would stop one my body adjusted but after 7 days and no difference I stopped.

Some suppliments just arn't for everybody!

Dude, you drink alot of coffee.

This is true. And I will tell you I don't have it weak! If I havn't had my first coffee by about 10am I get the start of a nagging headache that carries on until I do have one!

If you are all about the supplements, it may then be worth your while to try a Soy based protein supplement in lieu of whey. If you are sketchy about plant-based proteins, then hit the grill and fire up a couple of steaks after the workout!

Kudos about the coffee - you've trumped my own persona best! Best of luck to ya.

illiniphase4: you say you think creatine is more placebo? doesn't most studies compare with a placebo group? You say you think it is placebo even though pretty much all studies (all that I have seen) contradict this?

Most studies usually compare creatine groups against a placebo group and a control group. In a lot of studies the placebo and the creatine groups generally perform equally well (with some studies showing the control group doing just as well as the placebo and creatine groups).

Because so often both the placebo and creatine groups show improvement, I argue that creatine's impact is more psychological than anything else. Granted you still see improvement from taking the supplement, I would contend that as a psychological factor it can be overcome without the supplement (and spending all that money).

hey guys i can get weider creatine pills 150 count how many should i take for loading? and then how many atfer the loading and for how long is the loading

You sound like you are addicted to caffeine. How about some decaff?