Creatine
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| I am an exercise major at UC and just completed an unbiased research paper on creatine supplementation. I thought some of what I found may be of use to people using or thinking about using creatine.
This was a tough, and very heated subject to research. The problem was finding unbiased studies. I found a few. Reputable findings published in journals suggest creatine does work. A study by the American Dietetic Association in May 1999, found creatine increased the ability to perform more repetitions in bench press when compared to a controlled placebo group. An increase of repetitions occurred during all 5 sets in a creatine controlled group, where the placebo group only saw increases during the first two sets. Creatine was the independent factor in the study. Research on creatine has also shown increases in performance during high intensity movements such as sprinting. Synthetic creatine seems to allow a body to perform more repetitions because fuels muscle contractions. The more fuel the muscle has, the more output it achieves.
In short term research using recommended doses of 2g/day after a loading phase of 20g for 5 days, there were little if any side effects. Most side effects are gastrointestinal in nature. More water intake may reduce the side effects of cramping and dehydration. Kidney and liver failure have not been linked inconclusively with creatine. When kidney or liver problems have occurred it was usually in conduction with other factors, such as chronic conditions, diet, lack of water intake, or other supplements combined with creatine. It is true that some studies suggest creatine shuts off your body's ability to produce creatine naturally, therefore I would only recommend short term uses, of three months on, and three months off, until further studies are conducted on long term effects of creatine use.
I found no reputable study longer than 5 months in duration. Most experts agree not enough is known about the product to warrant long term use. Credible studies indicate creatine is safe for short term use, but only in the recommended doses. Overdose could cause serious side effects. Remember the recommended dose is 20g/day for 5 days and then 2g/day for maintenance.
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How will I know if the creatine is actually giving me benefits? How do the people in the studies measure improvement?
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My experience has been more of a positive one. I lift longer, more, and with much less fatigue since taking creatine (for 9 months now). I do NOT cramp with leg day, nor do my biceps go into a spasm during that work out. Over time, I have steadily increased my 1 rep/max and can actually see fuller muscles now. That has been an observation by co-workers and friends also--not all into body building.
My question involves the side effects of creatine. Are there any confirmed and documented studies involving creatine use and its effect on the myocardium? If it's so good for my bi's and tri's, will it cause cardiomyopathy and/or enlargement of my heart??? This has me worried to the point that I woke up thinking about it at 4 this morning and could not get back to sleep.
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Have you been taking it for 9 months straight? All of the information I've read indicates that it is best taken for several months on and several months off.
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I also have found creatine to have a great and positive effects on my biceps. My arms grew about 3 inches in about a month. My muscle has also become more fuller and has more of a peak to it now.
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Since I've been using, I have noticed some good and bad, lets start with the good. I have increased my bench press reps and max. The size of my arms have increased by about a inch and a half. I have not gained any excess weight.
The bad:
I have been having problems sleeping. Wake in the morning with lower back pain. Pain in wrist and elbows. This could be from the increased weight that I'm lifting.
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My husband now has ALS due to an electrical shock injury. He has lost 95% of muscle mass. The meds he takes are rilutek and zanaflex. I also have researched and given him ultra pycenegol, multi vitamin, vitamin C, now he has started taking the creatine. He has a lack of use of hands for heavy weights,no running or his legs give out, easily fatigued, lost 60% lung capacity, etc. What is the best types of exercise for him to do while on the creatine? I see you say 3 months on 3 months off. I am a little concerned about what your study shows for him about liver problems. The reason is due to the rilutek with creatine mix (what about that)? What if no exercise is done can muscle mass be obtained at all? He has not reported any gastro problems or cramping. Is the cramping a part of exercise in muscles or what?
I guess what it boils down to is that I need some more info on this creatine if you can give it to me for his safety. For my own knowledge as what to look for should something happen to him while on it.
Can you answer these questions? I would be most grateful.
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