Creatine: Worth the money

[space cadet]

I'm looking to add size and I've read that creatine might help.

Is it worth the money? - it aint cheap!!

[Graeme Marsh]

Creatine is one of the cheapest supplements you can get that is fairly well accepted as being effective. Normal monohydrate powder is fine. Opinions are mostly divided over protocols for it rather than the effectiveness of it which is generally well supported.
This article shows a few different points of view.

http://www.t-nation.com/readArticle.do?id=1085045

Most people tend to load with around 20g a day, then maintain with 5 - 10g a day, taken post workout (again opinions vary on this, when and how to take it etc).

Here is an article that is a bit more in depth on creatine combinations and dosages....

http://www.johnberardi.com/articles/supplementation/creatinecomb.htm

[Pedaltothemetal]

I've used creatine on and off for a number of years and my conclusions are these:

Pros :D


Correct creatine supplementation allows the muscles to hold a greater deal of water.
As such your muscles appear larger and because they are fully hydrated they are stronger.
This *may* aid the training process, allowing you to train harder and longer - meaning greater muscle development.


Cons :eek:


Creatine loading increases the amount of urine past through the body - suggesting during heavy loading that most of the expense of creatine of it is literally being pissed up the wall.
As soon as you take a break from taking the supplement the effects (full muscles) are lost within a matter of days.


Just my opinion so don't shoot the messenger

[Tom@foresight]

I think Creatine has alot of solid research behind it, well alot more than most suppliments on the market.

May I suggest a book to you all that I recently bought:-

Sports Suppliments - Anita Bean

Great book goes through a number of suppliments and the current scientific theories on them.

TOM

[help]

Is creatine is good supplement for someone training for long distance races? I understand that creatine is usually used for explosive exercise but I think a reserve of power towards the end of a race would be something worthwhile.

But ... is there any reason why I shouldn't do this? I mean will it have any adverse effects to my training or running on the day?

[Cheshire Cat]

Creatine is better for short explosive activities, due to ATP production.

Creatine is very cheap supplement if you buy the creatine monohydrate (http://www.fitnessuncovered.co.uk/supplement-articles/creatine.php) powder.

[RoyArtelo]

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