[Griz]

Anybody supplement with Creatine?

[Raoul in L.A.]

IMO, only aids athletes that need short burts of power (seconds)

[Griz]

[Raoul in L.A.]

1: Clin Sci (Lond) 2003 Feb;104(2):153-62 Related Articles, Links


Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans.

Van Loon LJ, Oosterlaar AM, Hartgens F, Hesselink MK, Snow RJ, Wagenmakers AJ.

Nutrition and Toxicology Research Institute Maastricht (NUTRIM), Department of Human Biology, Maastricht University, Maastricht, The Netherlands.

Most research on creatine has focused on short-term creatine loading and its effect on high-intensity performance capacity. Some studies have investigated the effect of prolonged creatine use during strength training. However, studies on the effects of prolonged creatine supplementation are lacking. In the present study, we have assessed the effects of both creatine loading and prolonged supplementation on muscle creatine content, body composition, muscle and whole-body oxidative capacity, substrate utilization during submaximal exercise, and on repeated supramaximal sprint, as well as endurance-type time-trial performance on a cycle ergometer. Twenty subjects ingested creatine or a placebo during a 5-day loading period (20 g.day(-1)) after which supplementation was continued for up to 6 weeks (2 g.day(-1)). Creatine loading increased muscle free creatine, creatine phosphate (CrP) and total creatine content ( P <0.05). The subsequent use of a 2 g.day(-1) maintenance dose, as suggested by an American College of Sports Medicine Roundtable, resulted in a decline in both the elevated CrP and total creatine content and maintenance of the free creatine concentration. Both short- and long-term creatine supplementation improved performance during repeated supramaximal sprints on a cycle ergometer. However, whole-body and muscle oxidative capacity, substrate utilization and time-trial performance were not affected. The increase in body mass following creatine loading was maintained after 6 weeks of continued supplementation and accounted for by a corresponding increase in fat-free mass. This study provides definite evidence that prolonged creatine supplementation in humans does not increase muscle or whole-body oxidative capacity and, as such, does not influence substrate utilization or performance during endurance cycling exercise. In addition, our findings suggest that prolonged creatine ingestion induces an increase in fat-free mass.

[Zylo]

I love Creatine.

Seems to work for some people, and not for others.
It makes my muscles big and gives me tons of energy.

I suggest everyone tries it to see if they like it. I find the best use for it is when you are lifting heavy HEAVY weights and training really hard. I get crazy gains/benefits from using creatine. I always have most energy when I'm on creatine. I usually use a tub of it. Then go off it for the same amount of time before using another.

You have to make sure to drink LOTS and LOTS of water (More than you usually do) while using it.

I use it mostly during the winter when I'm putting on muscle and adding more weight lifting days and lifting heavier weights to my training.