[aogill]

I need guidance about the usage of Creatine. I bought Creatine monohydrate big pack of 1800 grams. I failed to use it before its expiry which is July 2008. Is it useable in the month of July or should I stop it or can I continue if its effects remain same even 2-3 months after its expiry like some of the medicines.
Waiting for the reply.
Thanks & Regards,
A.O.Gill

[bhertel]

I've got a friend in Athletic Training who would say dump it all out and never use it again.
Putting crap into your body won't help you at all. Creatine is not good.

[eb7177]

In my research I have found that there are many studies that show the value in creatine for anearobic workouts and excercise. It helps supply your body with phosphate in order to produce more ATP (energy). The last I heard, they had not completed enough studies to determine the value in an aerobic setting. as far as out-dates... I can't be sure, but for a fairly inexpensive supplement, I would consider buying more. There is a good article all about creatine at the URL below:

http://www.atozfitne...tine-report.pdf

[Bingo]

bhertel said:

I've got a friend in Athletic Training who would say dump it all out and never use it again.
Putting crap into your body won't help you at all. Creatine is not good.

You're friend needs to do more research before speaking as an authority on Creatine. After all, it's the most well-research sports supplement ever.

Granted, it's not going to a big help to most endurance athletes unless they don't eat meat, but it's far from being "crap." A couple grams a day has all sorts of healthy effects.

I recommend that the OP and anyone else interested look into Beta alanine. My coach had me start using a time release formula during the summer and it made a big difference in my endurance.

[Vega]

Are you supposed to use it before or after workouts and activity? I always thought it was supposed to help with your muscles after workouts but it sounds like from reading these posts that it's a pre-workout supplement.

[MirZ]

Countless studies have proven creatine's effectiveness and safety when taken appropriately. You can start for 4-5 days of loading the muscles with 20 - 25 grams per day, spreading out the doses over the day. Then maintain with 2g to 5g per day with 1g per kg of body weight within one hour after exercise. What you don't use, you'll lose in urine. Studies have proven improvement in performance in intermittent, high intensity sports, reduces the effect of lactic acid buildup and thereby improves endurance. However, if taken with caffeine, the benefits of creatine are wiped out!

[Moriates]

Pcr energy system is used to activate fast twitch muscles for really short periods of time. When I say short periods of time I am saying a minute or less. The Pcr is for explosive movements such as sprinting, jumping, etc.

There is no need for creatine in endurance sports. You also get enough creatine for endurance sports is a steak.