Creatine FAQ

[lift2befit]

I've Been Using Creatine For Years, Dont Have A Problem With It, As Long As You Drink Plenty Of Water.

[fitricise]

http://www.creatinemonohydrate.net/insulin.html
^ very good read
basically explains that protein potentiates glucose to release insulin so you dont need as much carbs. So take your creatine post workout with your PRO/CHO shake. Also ALA (alpha-lipoic acid) will cause an insulin release.

I don't believe you need an insulin spike after saturation is achieved, just some sort of insulin release is preferred for better uptake. The study below doesn't even use sugar and achieves saturation.

Heres a study showing loading is unnecessary (not sure if this was posted I didn't read through the 17 pages in this thread):





1: J Appl Physiol. 1996 Jul;81(1):232-7. Related Articles, Links


Muscle creatine loading in men.

Hultman E, Soderlund K, Timmons JA, Cederblad G, Greenhaff PL.

Department of Physiology and Pharmacology, University Medical School, Queen's Medical Centre, Nottingham, United Kingdom.

The effect of dietary creatine and supplementation on skeletal muscle creatine accumulation and subsequent degradation and on urinary creatinine excretion was investigated in 31 male subjects who ingested creatine in different quantities over varying time periods. Muscle total creatine concentration increased by approximately 20% after 6 days of creatine supplementation at a rate of 20 g/day. This elevated concentration was maintained when supplementation was continued at a rate of 2 g/day for a further 30 days. In the absence of 2 g/day supplementation, total creatine concentration gradually declined, such that 30 days after the cessation of supplementation the concentration was no different from the presupplementation value. During this period, urinary creatinine excretion was correspondingly increased. A similar, but more gradual, 20% increase in muscle total creatine concentration was observed over a period of 28 days when supplementation was undertaken at a rate of 3 g/day. In conclusion, a rapid way to "creatine load" human skeletal muscle is to ingest 20 g of creatine for 6 days. This elevated tissue concentration can then be maintained by ingestion of 2 g/day thereafter. The ingestion of 3 g creatine/day is in the long term likely to be as effective at raising tissue levels as this higher dose.

Publication Types:
Clinical Trial

PMID: 8828669 [PubMed - indexed for MEDLINE]




I vaguely remember another study suggesting a ratio for bodyweight, all I remember is 2.5 grams for a 200 pound person. And a common misconception is that cycling is needed. It's really not.

I'll scrape up some other studies how creatine helps cognitive functions (neuroprotection!) and cardiac protection as well. Creatine appears to, in short, rock.

[Maxgain]

Does ALA actaully increase insulin release or just improve its sensitivity was never sure. If this was the case surely it would be primed enough from exercise without needing ALA.

[.V.]

I've read recently about ALA being good for insulin sensitivity and fat loss, however in the same article was conflicting evidence that showed that it was potentially more likely to cause the insulin to store fat than contribute to muscle growth. Personally, unless I had a chronic viral illness like Hep C, I would avoid ALA until ALL of the evidence is clear. If we are all referring to the same ALA (alpha lipoic acid). I think the article was on T-nation if anyone wants to look it up and read it. There is a chance that I didn't read clearly or understand what I read. Or they may have just been wrong.

[totalchaos]

I have a question, if I've already been taking like 2.5 to 5 grams a day for a few weeks, I cycled off it for 2 weeks but I was taking it for a few months and now I'm back on it, would it still be effective if I loaded it like 3-4 times a day or at this point would that be a waste?

[Falco]

I started using creatine this week and noticed that my stomache looked bigger, like there was gas in there or maybe its water? Is this temporary or does it happen constantly when you use creatine? Has anyone had this happen? I don't want to stop using creatine, but I think its making my stomache look bloated...what can I do?

[.V.]

I'm not familiar with stomach bloating with creatine. Not to say it doesn't happen. For all I know, it may happen to everyone that uses it except for me.

However, creatine does help make the muscles much fuller because it in effect moves water+nutrients into the muscle cells. Your abdominal muscles are a very large muscle group. More water in them makes them look bigger just like it does the biceps. If there is a layer of fat over them (even a thin one), bigger abs make you look less lean.

[Eric_B]

I had the bloating at first when using creatine monohydrate. After awhile though, I think the body adapts to it because I didn't notice a problem. I can't remember how long it took for the bloating to stop though.

Creatine Ethyl Ester is supposed to work the same while preventing bloating. Not sure what the science is behind this but it seems true from people I've associated with. I asked a professor and he wasn't really sure why either.

[ixoyc]

okay so i've been taking a creatine shake for a while during my workouts (i posted something about it a while ago) it's been working pretty good. i really like taking it when i lift

it's composed of about 20 0z gatorade, 10 grams glutamine, and 1 serving vitargo (60 grams vitargo (a waxy carb thingy) and 10 grams creatine mono hydrate)

now i just bought 1000 grams of plain creatine monohydrate for under 20 bucks.
would i be safe to increase my creatine intake to maybe 20 grams a day

(like 10 when i work out and 10 before bed) would taking it before bed be beneficial at all.

my current stats are 170 lbs, 18 years old, 5'7''. i would say by bodyfat is probably around 15-20% (sorry idk really know, i can see my abs and stuff)

[Maxgain]

That would be madness. Are you just trying to test your kidneys by putting through the extra 10g which will be pissed out daily?

[getaway]

Do you need to take dextrose with your creatine?