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  • Posted On: 10-24-15, 2:31 pm (EDT) #1

    how safe is creatine?

    October 24, 2015, 2:31 pm

    how safe is it,if you take the right doses? i've heard its like 3 grams per day

  • Posted On: 10-24-15, 7:51 pm (EDT) #2

    how safe is creatine?

    October 24, 2015, 7:51 pm
    Posted by: FutureBody

    how safe is it,if you take the right doses? i've heard its like 3 grams per day

    @futurebody

     

    hey man! Great question.

     

    I have been using creatine for a while now, on and off for about 4 years. My first week I take 10g in AM and 10g in PM as a bulk phase of it. Week 2-6 I take 5g a day, and then I go off of it for a week. Creatine is found in red meat and fish, if skeptical you can try eating those! I find it helps my muscles stay energized and less cramped/sore after using it. Its tasteless and has been proven to be safe for you. ALSO HYDRATE while taking it. 2 gallons a day.

     

    Hope I helped man! You should look into being a platinum member though, tons of articles on different supplements/reviews, workout tips, and fun recipe ideas! Click HERE for a free month as a platinum member man! Any other questions feel free to email me at thegainztrain1@gmail.com . I am in chagre of the nutrition section for the website and can help a lot im sure!

     

    -Luke

  • Posted On: 10-24-15, 9:20 pm (EDT) #3

    how safe is creatine?

    October 24, 2015, 9:20 pm

    I'll copy and paste a general info that pretty much nails it down:

    Creatine is a chemical that is normally found in the body, mostly in muscles. It is made by the body and can also be obtained from certain foods. Fish and meats are good sources of creatine. Creatine can also be made in the laboratory.

    Creatine is most commonly used for improving exercise performance and increasing muscle mass in athletes and older adults. There is some science supporting the use of creatine in improving the athletic performance of young, healthy people during brief high-intensity activity such as sprinting. But older adults don’t seem to benefit. Creatine doesn’t seem to improve strength or body composition in people over 60.

    Creatine use is widespread among professional and amateur athletes and has been acknowledged by well-known athletes such as Mark McGuire, Sammy Sosa, and John Elway. Following the finding that carbohydrate solution further increases musclecreatine levels more than creatine alone, creatine sports drinks have become popular.

    Creatine is allowed by the International Olympic Committee, National Collegiate Athletic Association (NCAA), and professional sports. However, the NCAA no longer allows colleges and universities to supply creatine to their students with school funds. Students are permitted to buy creatine on their own and the NCAA has no plans to ban creatine unless medical evidence indicates that it is harmful. With current testing methods, detection of supplemental creatine use would not be possible.

    In addition to improving athletic performance, creatine is used for congestive heart failure (CHF), depression, bipolar disorder, Parkinson’s disease, diseases of the muscles and nerves, an eye disease called gyrate atrophy, and high cholesterol. It is also used to slow the worsening of amyotrophic lateral sclerosis (ALS, Lou Gehrig’s disease), rheumatoid arthritis, McArdle’s disease, and for various muscular dystrophies.

    Americans use more than 4 million kilograms of creatine each year.

    Creatine is involved in making the energy muscles need to work.


    Vegetarians and other people who have lower total creatine levels when they start taking creatine supplements seem to get more benefit than people who start with a higher level of creatine. Skeletal muscle will only hold a certain amount of creatine; adding more won’t raise levels any more. This “saturation point” is usually reached within the first few days of taking a “loading dose.”

  • Posted On: 10-25-15, 10:43 am (EDT) #4

    how safe is creatine?

    October 25, 2015, 10:43 am

    alright thanks :)
    i have something else to ask,i've seen that there a few types of creatine monohydrate,micronized etc...
    i dont know which one to choose,can you guys recomend me one?
    also,i've heard that i should use it only for 6 months and skip it the next 6 months,is that true?will i lose all the creatine gains when i do that?

  • Posted On: 10-25-15, 12:55 pm (EDT) #5

    how safe is creatine?

    October 25, 2015, 12:55 pm
    Posted by: FutureBody

    alright thanks :)
    i have something else to ask,i've seen that there a few types of creatine monohydrate,micronized etc...
    i dont know which one to choose,can you guys recomend me one?
    also,i've heard that i should use it only for 6 months and skip it the next 6 months,is that true?will i lose all the creatine gains when i do that?

    Creatine - The different types:

    MONOHYDRATE
    The original - this version requires sugar be ingested with it in order for it to be properly absorbed, a
    loading phase of 4-5 doses (typically 5 grams per dose) per day for up to 5 days and once a day thereafter.
    Some side effects were reported in some users.

    ETHYL ESTER
    Requires less total grams to be effective, no sugar needed and no loading. This version, as is the case with
    most newer versions, eliminates the monohydrate effects. Available as a pill or powder, you usually take
    one serving (usually 2-3 grams) twice a day.

    TRI-CREATINE MALATE
    Tri-creatine malate is a compound made from creatine monohydrate and malic acid. It's made from three
    creatine molecules attached to one molecule of malic acid. Malic acid is involved in the Krebs energy cycle
    as an intermediate substance, and helps to provide energy to the body.
    When malic acid and creatine monohydrate form Tri-creatine malate, it becomes more water-soluble than
    regular creatine monohydrate, deals with the side effect of gastric discomfort, and is more efficient at
    impacting the ATP cycle. Tri-creatine malate is also believed to offer greater bioavailability over regular
    creatine monohydrate.

    BUFFERED CREATINE
    Here's a current hot one, also known as Kre-Alkalyn. This version actually has a patent on it; #6,399,631.
    The research on this ties into creatine's speed to convert to creatinine. Creatinine is a waste byproduct of
    creatine, it's usually produced at a fairly constant rate, gets filtered through the kidneys and passes out in
    the urine.
    The advertising behind this product talks about creatine converting quickly to creatinine when mixed in
    liquid (many creatine products encourage drinking their powder within 10 minutes of mixing for this
    reason).
    The research behind this product indicates that as the pH of creatine rises, conversion to creatinine slows.
    At a pH of 12, it stops altogether. So, this version solves that problem, requires less total creatine per
    serving, removes any potential gastric discomfort. With this product, you use 1-2 grams in the morning
    and again before training.

    MICRONIZED CREATINE
    "TO MAXIMIZE RESULTS OF MICRONIZED CREATINE, YOU SHOULD DRINK 8 TO 10 GLASSES (8 OZ) OF WATER
    A DAY."
    This version produces smaller particles than regular creatine powder; the primary purpose is improved
    absorption and more complete mixing of the product.
    A serving size is 5 grams; you mix one heaping teaspoon into 8 oz of juice or water and drink right away.
    To maximize results, you should drink 8 to 10 glasses (8 oz) of water a day. There is a loading phase
    similar to monohydrate, as follows:
    Loading Phase: Day 1 through 5 - Take 1 heaping teaspoon 4 to 6 times daily.
    Maintenance Phase: Day 6 through 21 - Take 1 heaping teaspoon twice daily.
    Then go off for 3 days, and repeat the cycle.
    LIQUID CREATINE
    Not as popular as it once was, this type of creatine's biggest complaint is the lack of stability in this form.
    I agree with this and don't typically recommend this version.

    CONJUGATED
    Here we have perhaps the hottest creatine product currently on the market.
    Most newer versions of creatine deal with a few basic issues concerning standard monohydrate:
    absorption, dosing levels, and removal of side effects. These products are a concentrated creatine,
    requiring a "micro-dose" of 1/4 teaspoon. Here again, you have superior absorption, no side effects, and
    less total creatine required.

    It should be noted that you can take creatine before and even after workouts, some people drink it before
    and during the workout. Taken after, you still want your post-workout shake of fast digesting protein and
    fast digestingcarbs but I would let a bit of time elapse before you drink it.


    PS: pesonal note, i use monohydrate, it's cheap and effective. And if you throw it into your protein shake or
    take it along with a meal that contains carbs you'll have the best absorption as well.

  • Posted On: 10-26-15, 10:31 am (EDT) #6

    how safe is creatine?

    October 26, 2015, 10:31 am

    do you use it all year?

    edit: about the monohydrate side effects part,you're talking about nausea and the other side effects that were caused for not hydrating properly right?

  • Posted On: 07-12-19, 8:03 pm (EDT) #7

    how safe is creatine?

    July 12, 2019, 8:03 pm

    I know this is an older thread, but I have similar questions since talking with my PT about creatine a few days ago.

     

    My #1 concern is the effects of dehydration and nausea, as at work I already find it hard to drink enough water throughout the day and dealing with being outdoors in the heat.

     

    In general, do you think it's worth it? Also, what kind would be the best to take and when?

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