Re: Creatine Details

[Guest guest]

> Having read that you need to take creatine with

> a fairly high level of carbs in a liquid, like

> maybe apple juice, I am confused. The article

> was great, and mentioned pills. Did the parti-

> cipants take the pills with fruit juice? But

> then, I've also read that you shouldn't take

> it with citrus. Also, if you take half before the

> workout and half after, in what form do you

> take it, and with what? Do you also take it

> on days when you do not work out? Sorry to be

> belaboring a point, but I am still confused.

> (Maybe the creatine will help my brain.)

> Thanks for the help!

*****OK. Some FACTS about creatine. (1) To optimize is uptake into

the muscles it SHOULD be taken with a sweetened, low-fat source

(preferably something like grape juice). You want to create an

insulin spike which helps " herald " the creatine into the muscle

fibers. (This is not something that a CRONie would usually want to

have happen...we shy away from causing insulin to spike.) (2) The

time at which the muscle fibers are most receptive to insertion of

nutrients is post exercise (esp. aerobic). At that time the muscles

are " starved " for food and the uptake is especially productive.

However, serious bodybuilders, looking for a legal " boost " to their

physiques, take several doses throughout the day, not only post-

exercise. (3) The quality and grade of creatine can vary greatly, as

can one's body's reaction (some guys I know of had nighttime muscle

cramps, esp. in their calves, when dosing high on the stuff...they

either changed the formula they were using and/or cut down on the

dosage, and the symptoms disappeared). (4) Expect a *noticeable*

increase in body weight as measured on a scale (not an increase in

bodyfat, however). Any idea why?? Reason: creatine in the muscle

cells bonds with water and the muscle-cells swell from this

artifically-induced hypertrophy (ACTUAL hypertrophy occurs when the

muscle-fibers became thicker and stronger due to an " overload " -

frequently resulting from anaerobic activity such as weight-

lifting). (5) The biggest impact seems to be on vegetarians; meat-

eaters experience little benefit from the product. It seems to be

most beneficial in activities requiring short burst of energy, not

long-term sustain efforts (such as distance running). And the

primary area of study of creatine has been in the field of

athletics. The more " world-class " the athlete, the more benefit the

product seems to have (but this is not universal). How much " good "

will it to for the " regular joe " (or " jane " )? This is very much up

in the air at this point. One study points out this " benefit. "

Another study counters with an alternative " benefit. " A third, shows

how the first study's " benefit " has questionable consequences. As

someone mentioned (in a different context) a few days ago, " the

studies are all over the map. "

Me, personally, I stay away from the stuff. I don't see the benefit-

to-risk ratio as being very good. Perhaps it might give one " an

edge " in the age-game...perhaps it will have serious, currently-

undiscovered negative effects on body chemistry...there is just too

much currently unknown about the long-term effects of its usage

(short-term appears to be safe, but what is the point of taking it

short-term???). It is fairly knew to the " market " and although there

are a slew of " studies " about the short-term effects on (esp.)

athletic performance, it has not been investigated in terms of a CRON

diet. Do *you* want to be one of the guinea pigs for this product??

You pays your money and you takes your risks. :-))))

~ andy