Creatine
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In response to all those previously posting on creatine, I too am highly undecided regarding the benefits vs risks of taking creatine. I too am a paramedic but have never over the past 4.5 years seen or heard of a patient with problems stemming from creatine use.
I am 22 and have been working out pretty heavily for about 2.5 years lifting and aerobic. Supplements I use include vitamins, minerals, whey and soy protein, and L Carnatine. I have not tried creatine yet. I am a very hard gainer and started out at 6'2" weighing 155 struggling to bench the bar. Now I weigh 168-172 and bench 175 for 4 reps.
I think that a great deal more research does need to be conducted regarding creatine, however creatine has been used as a sports supplement since the early 1900's (researched as early as 1912). Currently, doctors are studying the use of creatine in the treatment of heart, respiratory, neurologic and geriatric related diseases with many positive results. I read a review of a 10 year study (have not actually gotten the study yet) on creatine that showed no short or long term side effects of its use. I also have never been able to find or hear of a study showing any significant side effects from its use.
In reference to the many posts on creatine I think that the effects of different forms and brands/manufacturers of creatine products must be taken into account. Looking at different studies it is clear that at the very least there are some differences from powdered creatine, to effervescent creatine, to liquid creatine regarding how they are absorbed by and effect the body. Powdered forms tend to increase problems related to dehydration (diarrhea and cramping). Additionally powdered forms may not be as well broken down and utilized by the body thus requiring higher doses than some liquid forms. Furthermore creatine monohydrate vs creatine phosphate is an issue. Each product design for creatine may have different effects both outwardly and on organ systems.
No study to date has ever found a negative effect of creatine on organs. I must add that the longest study I could find specifically looking at liver and kidney damage covered only a 3.5-year period. I do not doubt that creatine may cause organ damage or failure in some individuals as well as causing premature wearing of the organs (no study has indicated this). I would say that short term (0-4 years usage) damage/failure does not seem to be a widespread occurrence. I know many many people who use creatine with excellent results and personally am not aware of one person with a side effect. In my opinion some individuals are predisposed to medical conditions effecting specific organs and tampering with body chemistry may trip the switch to failure. I also think that cases of damage/failure need to be analyzed on case specific details such as dosages, hydration, diet and exercise frequency. Many of these individuals may not be following safe practices.
On supplementation in general, and as previously noted on this site, many people take over the counter meds, prescription meds, and artificial sweeteners (etc...) which all have been shown (with studies) to lead to organ damage of various degrees. Again this is greatly effected by genetic make up/ predisposition, and interaction with other chemicals/meds. It is important for everyone to research a med or supplement and make an informed risk vs benefit decision. Furthermore, doctors although very important in society are not an end all be all. Many Drs prescribe medications with very harmful side effects without informing patients of risk. Many Drs do not know enough about sports supplementation to give well-founded recommendations to their patients.
An example of informed decision-making, one individual on this board
indicated that they were not going to take creatine but used Ripped
Fuel and Protein. Number one, ripped fuel has a fairly strong stimulant
(upper) has proven side effects as bad or worse than those blamed
on creatine. The biggy among many KNOWN side effects is significantly
increased blood pressure which could lead to a stroke. A second
example is that of high protein use. Again lifting magazines won't
bash those things that support their existence but long term high
protein intake has also be shown to be very harsh on the kidneys,
and lead to kidney damage. Concluding this, I want to emphasize
that every individual has the right to take any supplement they
desire but it is wise to make a highly educated risk vs benefit
decision.
Regarding exercise the main key to growth and progress is personal dedication, setting goals, and putting forth the effort to achieve your goals. Supplementation in any form may give you and added boost to bump to the next level of performance but be aware of the PSYCHOLOGICAL factors. No supplement alone is going to make you huge, fast or superhuman (they may help ;). Hydration is another major key to total body health and all individuals should consume at least 1/2 to 3/4 of a gallon of water per day with increases for exercise (and some supplements ie creatine).
In conclusion, these are my opinions and I claim no expertise on sports supplementation or creatine. Please make informed decisions regarding exercise and supplementation. Please accept the informed decisions of others, let's not bash each other. Let's hope for better, more conclusive research on creatine. Good luck and Lift Hard.
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I agree with you. The most important part to a lifting program is in the nutrition of one's diet. Many people see others gain results as a result of supplement use and feel that if it worked on these people, it will work on them. This is far from true unless this person is with the person who is taking supplements throughout the day. If a person wants to make big gains, he must be willing to accept a certain responsibility to his body. Therefore, potato chips, soda, chocolate, BEER especially, coffee, and nice big greasy prime ribs must be kept to a minimum or, ideally, kept out of the diet completely. Also, a supplement is just that, a supplement, not a replacement. Supplements are designed to be added to a healthy diet and not used to replace an existing one. Common sense tells us that eating a piece of fruit is much more acceptable to our liver than taking 5 different pills to give us the vitamins we would get from eating that piece of fruit.
I have been taking weight lifting supplements for quite a while
due to high school football. I started out freshman year weighing
about 165. My one rep max on the bench press was 155. I didn't really
start taking supplements until junior year because I knew I had
to gain some weight. Junior year I was about 5'10" and weighed
190. I thought this was a great weight and my new goal was to be
over 200lbs by senior year. well, after some creatine and weight
gainer, I am now 220lbs (not fat) my one rep max on the bench press
is 300lbs and I rep 260 with squats. I have taken Hot Stuff (that
worked) 3 jugs of weight gainer 2200, creatine and whey protein.
None of this stuff worked all that well unless I was eating healthy
food (NOT Doritos with melted American cheese every day). Another
helpful thing is running a mile every day. Nothing else makes the
body feel so alive.
So I would recommend getting a small container of creatine, maybe even split it with a lifting buddy, and try it for a couple of weeks. I guarantee you will feel a difference in strength. But you must eat right and exercise also. The most important part of a building is its foundation. You are 6'2", that is a great foundation on which to build.
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