Creatine makes you impotent

[Steve]

JUST KIDDING.....due to an abundance of CREATINE questions lately.....here are some articles I thought useful....especially for the newbies.


What Is Creatine?

by Justin Leonard, ISSA CFT


Creatine occurs naturally in the foods we eat. It is most abundant in meats such as red beef and fish. Creatine is a natural amino acid (building blocks of protein) that helps to create more adenosine triphosphate (ATP). ATP is the body's source of energy. It's what actually causes the muscles to perform. By increasing ATP levels within the body, it is said that you have a better chance of muscle performance. These muscle performances come in the form of strength, stamina, and energy. Creatine monohydrate is the synthetic for of naturally occurring creatine. The term creatine monohydrate translates to one molecule of creatine combined with one molecule of water.

Creatine is transported into the muscles via the foods we eat. Each muscle is effected differently by creatine. Some studies show that eating high levels of glycogen (sugars/carbs) increases the effectiveness and absorption of creatine into the muscle. Others studies discredit this theory.

How much creatine should be taken? Depending on individual body type, you may require anywhere from 5 to 25 grams of creatine per day. Different sources recommend different quantities. If you were to purchase creatine from a health food store, the label on the bottle or container would give you a recommended dosage. Also, to make this process easier, many supplements companies are mixing creatine with other products such as protein and carbohydrate drinks to make it more effective.

How long do the effects of creatine last? Most people notice instant increases in strength and energy within a few days after taking it. Some notice added muscle definition and significant gains in weight (water weight) within the first week of taking creatine. Some don't notice any changes in strength or energy after taking creatine (rare). The length of its effects vary from person to person. On the flip side, creatine effects ware off after only weeks of use. It has also been reported that creatine produces excess bloating around the abs. Studies have also showed that creatine my place additional stress on the liver and kidneys, although negative reports or side effects with creatine are rare.

What's the best way to make the effects of creatine last long? The "cycling" technique seems to be popular for many. There are different types of creatine cycles. There isn't a right or wrong way to cycle creatine. You should experiment with different techniques to find out which cycling technique works best for your body. Below is a sample 8-week creatine cycle:

Week 1 Load with approx. 20 grams a day

Week 2 - 4 Maintenance dose of 10 grams a day

Week 5 Load with approx. 20 grams a day

Week 6 - 8 Off

Repeat Cycle

To make creatine even more effective, ensure you drink plenty of water. Drink almost double what you normally drink. Water by far is the best supplement for regulation and absorption of creatine. Hydration is the key to creatine effectiveness.

Did you know? Most of the creatine purchased by Americans is produced in China and Taiwan.

References:
Ray Sahelian and Dave Tuttle, Creatine: Nature's Muscle Builder, 1997; pp. 2 - 22; Longevity Research Center Inc. & Dave Tuttle

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Steve

[Steve]

Creatine Monohydrate

What does it do? Creatine (creatine monohydrate) is used in muscle tissue for the production of phosphocreatine, an important factor in the formation of ATP, the source of energy for muscle contraction and many other functions in the body. Creatine monohydrate supplementation increases phosphocreatine levels in muscle, especially when accompanied by exercise or carbohydrate intake. It may also increase exercise-related gains in lean body mass, though how much of these gains represents more muscle and how much is simply water retention is unclear.

Most, though not all, controlled studies have shown that 20 grams per day of creatine monohydrate for five to six days in sedentary or moderately active people improves performance and delays muscle fatigue during short-duration, high-intensity exercise such as sprinting and weight lifting. However, outcomes for trained athletes in competitive situations have not been consistent. reatine supplementation does not appear to increase endurance performance and may impair it by contributing to weight gain. Improvements in exercise performance after creatine supplementation are strongly dependent on the extent of muscle retention of creatine during supplementation. About 30% of people who take creatine supplements fail to retain significant quantities in the muscle. Only one controlled study has been done to evaluate the long-term (over one month) effects of creatine monohydrate supplementation; more research is needed.

Creatine supplementation has been reported to improve strength in rare diseases of muscle and energy metabolism. For people with congestive heart failure, intravenous creatine has been found to improve heart function, but oral supplementation has not been effective, though skeletal muscle function does improve.

A double-blind, placebo-controlled study found that a supplement of 5 grams of creatine plus 1 gram of glucose taken four times per day for five days followed by twice a day for fifty-one days significantly lowered serum total cholesterol and triglycerides, but did not change either LDL or HDL cholesterol, in both men and women.

Where is it found? Creatine is produced naturally in the human liver, pancreas, and kidneys. It is concentrated primarily in muscle tissues, including the heart. Animal proteins, including fish, are the main source of the 1–2 grams per day of dietary creatine most people consume. Supplements in the form of creatine monohydrate are well absorbed and tolerated by the stomach.

Who is likely to be deficient? Individuals involved in intense physical activity, especially those limiting their intake of red meat, may have low muscle stores of creatine. Several muscle diseases, as well as rheumatoid arthritis, and chronic circulatory and respiratory diseases, are associated with lowered creatine levels.

How much is usually taken? Two methods are used for supplementing with creatine. In the loading method, 20 grams of creatine per day (in four divided doses mixed well in warm liquid) are taken for five to six days. Muscle creatine levels increase rapidly, which is beneficial if a short-term rise in force is needed, such as during a weight-lifting competition, football game, or sprinting.

In the other method, 3 grams of creatine monohydrate per day are taken over an extended training period of at least four weeks, during which muscle creatine levels rise more slowly, eventually reaching levels similar to those achieved with the loading method. Smaller daily amounts of 2–5 grams may be adequate for maintaining elevated muscle creatine concentrations, but whether this is effective for producing long-term improvements in athletic performance is unclear. Taking creatine with sugar appears to maximize muscle uptake.

Caffeine intake should not be excessive, as large amounts may counteract the benefits of creatine supplementation.


Are there any side effects or interactions? Little is known about long-term side effects of creatine, but no consistent toxicity appears in most reports of creatine supplementation. In a study of dosing habits and side effects of creatine, diarrhea was the most commonly reported adverse effect of creatine supplementation, followed by muscle cramping. Some reports show that kidney, liver, and blood functions are not affected by short-term higher amounts or long-term lower amounts (10 grams per day for up to 51 days) of creatine supplementation in healthy young adults. In a study of nine people take 5–30 grams per day, no change in kidney function appeared after up to five years of supplementation. However, interstitial nephritis, a serious kidney condition, developed in an otherwise healthy young man supplementing with 20 grams of creatine per day. Improvement in kidney function followed avoidance of creatine. Details of this case strongly suggest that creatine supplementation triggered this case of kidney disease. Creatine supplementation may also be dangerous for people with existing kidney disease; a patient with nephrotic syndrome developed glomerulosclerosis, another serious kidney condition, while taking creatine, which reversed when the supplement was discontinued.

Muscle cramping after creatine supplementation has been anecdotally reported in three studies.

At the time of writing, there were no well-known drug interactions with creatine monohydrate.


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Steve

[Steve]

Oh yeah..COPIED AND PASTED.

Steve

[Steve]

What is Creatine?

Creatine monohydrate, which is the number one supplement preferred by athletes, is not a mineral, herb, or steroid. Creatine is a natural nutrient found in the human body and the bodies of most animals Creatine, a dietary element found in abundance in meat and fish, is available in supplement form but is not FDA-approved. Research indicates that creatine supplements can increase muscle phosphocreatine content, which is absorbed by muscle cells and becomes an energy reserve. Creatine is something that the body normally obtains, either naturally or through the foods we eat. Creatine is a protein made from amino acids, our bodies get about one gram through meats and one gram that our body makes in the liver, kidney and pancreas. Creatine is made up of three amino acids- Argine, Glycine and Methionine. Our liver has the ability to combine these three amino acids and make creatine. The bottom line is that your ability to regenerate ATP depends on your supply of Creatine. The more Creatine monohydrate available, the more ATP synthesis occurs, which allows you to train your muscles to their maximum potential. This greater ATP synthesis also keeps your body form relying on the other energy system called glycolysis, which has lactic acid as a by product. This lactic acid creates the burning sensation you feel during intense exercise. If the amount of acid becomes to great, muscle movement stops. But if you keep on using ATP because of all the Creatine you have, you can minimize the amount of lactic acid produced and actually exercise longer and harder. This helps you gain strength, power, and muscle size, and you won’t get fatigued as easily.


Creatine was identified in 1832 by a French scientist named Chevreul, when he found a nitrogenous molecule in meat. The investigation began in the early 1900's when scientists began investigating creatine extracted from meats. Synthetic creatine production began in the 1960's in the Soviet Union. Creatine was mainly discovered in 1992 though when several British Olympic athletes were reportedly supplementing with creatine. The American "high profile" athletes such as Mark Mcgwire and John Elway have been the athletes under the microscope involved with using this supplement.

Copied from : whalonlab.msu.edu


Steve

[iraszl]

thanks!

I was wondering, if one takes creatine for longer time, like several years continuosly, the liver would stop creating it's own creatine. Do you think that the liver would sort of "forget" the way it does creatine, so once you stop taking it the body can not produce it's own creatine anymore? Is there such a danger?

[Steve]

I wouldn't worry about that. You are going to cycle it, aren't you?

Steve

[4banger]

I know this is totaly off topic, but are you brazilian Steve? Do you live in Brazil?
I'm brazilian and I've been living in the US for about 5 years...

[Steve]

Originally posted by 4banger
I know this is totaly off topic, but are you brazilian Steve? Do you live in Brazil?
I'm brazilian and I've been living in the US for about 5 years...

I'm South African and I have been living in Brazil since 1995. I live in Uberlandia. Know it?

Steve

[heibrin]

Great postings on creatine, Steve. That should cover most questions I believe.

Good to see I'm not the only South African here...

[4banger]

Hehe, I've never been in Uberlandia, But there's a lot of people here in Richmond, VA, that came from there, I was born in Sao Paulo and I lived in Natal, RN for about 6 years before moving to the US.
Are the supplements expensive in Brazil?

[Steve]

Originally posted by 4banger

Are the supplements expensive in Brazil?

I can only speak for Uberlandia, but yeah, the sups are expensive. especially WHEY. You won't pay less than R$100 for a tub. That's why I stay mostly with albumin and soy. I also visit the churasco restaurants frequently. God, all that meat! R$10 and you eat as much as you can. Other sups like Vit C, you can get cheap....just have to look around.

Anabolics are easy to find, as you probably know.

Steve

[Steve]

Originally posted by heibrin

Good to see I'm not the only South African here...

I see you in London at the present. I lived there for 5 years. Where in SA are you from?

Steve

[heibrin]

Pretoria (Centurion) {soon to be Tswane}

Been living here for just over 3 years. I miss the gyms back home though...

You?

[Steve]

Born in Bellville...moved north..JHB...moved to OFS. Stayed there in Bloemfontein. My folks still live there.

Miss my old gym terribly. It had everything....pool..squash courts....sup shop....juice bar...sauna...etc.

Tswane? That sux!


Steve

[heibrin]

You bet it does!!

Where you member of the old Health and Racquet club? (Virgin Active).