What it is
What it does
Does it work?
How to get it
How do I use it?
What did it do for me?
Creatine is a naturally
occurring metabolite found in the red muscle tissue. It is a powerful ergogenic aid that
plays an important role in energizing the muscle.
- What is is
What is does
- Creatine Phosphate is used by the body to
recycle ADP into ATP. ATP (adenosine triphosphate) is stored in the mitochondria of muscle
cells and produces energy when converted into ADP. Therefore, muscle fatigue occurs when
the supply of ATP runs low. Creatine Monohydrate helps the body to convert ADP to ATP thus
providing more energy to the muscles. Creatine Monohydrate allows for more intense lifting
because the muscle tissue is less susceptible to fatigue. It is also buffers the build-up
of the lactic acid that naturally occurs when the body performs anaerobic metabolic
Does it work?
Yes it does! Athletes in Britain have been tested
while utilizing Creatine Monohydrate. The study found that there was a 20-30% increase in
Creatine Phosphate in the muscle tissue.
How to get it
- Creatine is available from retail chains
like GNC or through fitness centers, however prepare to pay a premium if you go this
route. I paid $45 for enough creatine to last approx. a month(250 grams). The more
economical method is to buy it from the net. I was able to get 1000 grams for approx. the
same price. For some of the internet sites that sell creatine check out the links
section of this document.
How to use it
Suggested Use Instructions: Research indicates that
there are two phases for maximizing the benefits of creatine. The first phase is
creatine-loading. The second phase is maintenance:
Days 1 through 5:
Take one teaspoon (about 5 grams), 4 to 6 times daily mixed in water, milk, or you
favorite sports drink. This will rapidly maximize Creatine levels in the skeletal muscle.
I have read that taking it with a citrus type of juice can negate the effects of the
Day 6 and beyond:
To maintain creatine levels: Take one teaspoon (5 grams) daily mixed in water or fruit
NOTE: Do not let dry creatine and liquid mixture
stand for more than 15 minutes.
I have also read recommendations of using creatine
for a month and then taking a week off. Then follow the loading and maintenance
schedule for a month, take a week off, etc...
- It is also very important to drink 64 oz. of water a
day while on creatine supplementation.
- Some people swear by Creatine. As a matter
of fact the way I heard about Creatine was through an interview done with several of the
Denver Bronco's players whom swore by it. I have also heard of negative side effects
such as cramping and muscle pulls. This generally is due to a lack of fluid intake.
What it did for me
- April 98
- I have 3 main athletic activities I
participate in and was hoping creatine would help me perform better in all 3. Those
activities are weight lifting, volleyball and running. When I first started taking
creatine I didn't notice much of a difference in strength or performance for the first
week to two weeks except that I was gaining weight. I assume that this is due to creatine
causing muscle tissue to hold more water. When I started out my bench press was
stuck at approx 235 lbs max, the most I had ever done was 245 lbs and that was years ago.
After approx 2 weeks things started to happen. I felt stronger, the weight felt lighter
and I could do more weight. I maxed out at 275lbs. I have gained approx 7-8 lbs of body
weight. I enjoyed similar results in my volleyball performance. My jump was
noticeably better, my energy level was higher, my arm felt livelier and I could once again
dunk a volleyball which I hadn't been able to do all winter. My running results were a
mixed bag. I am trying to get in shape to run a 10k and reading about creatine I
found that it is not very helpful in long term endurance activities. However in my
training runs I did again feel like I had more energy, however my legs did experience a
weird sensation of tightness. Not to the point of cramping but just tight. My
fianc�e thinks most of the results are a placebo effect, my mind pushing me to new levels
of performance and that may be partially true, but the results for me were appreciable
enough that I would recommend it to anyone looking to expand their current level of
physical performance. I will update my performance improvements here!
- I hurt my knee in May and stopped using
Creatine for the majority of the summer. My strength stayed for about a month and a half
after I had stopped but then it started to slowly decline. Not to the point where I had
started but my max bench went down to around 250-255. I started up again in late
August and recently maxed out at 270 lbs on the bench. I plan to train hard through the
winter and see how high I can push my max. There has been alot in the news about Creatine
over the past few months and it all seems to say pretty much the same thing. It does
increase performance levels but you need to be sensible about it. Water intake is
important to prevent cramping and it is unwise to exceed the recommended doses of
creatine. Hopefully my next update will have my max creeping towards 300 lbs!
- After another bizarre knee problem that has
had me laid up since Thanksgiving and an unexplained trip to the hospital to have a
suspected kidney problem checked (which came up negative) I have gone off creatine and
will more than likely stay off. Although I am not sure if the knee and other
problems were related , I know I did not have the issues pre-creatine. The strength
gains are obvious, however I would caution if you participate in sports that require alot
of high speed movement to be aware of any unusual symptoms that may occur such as joint
problems, or muscle strains. My creatine experiment for now has ended. If I did
nothing but be a gym rat then having the flexibility would not be an issue but playing
volleyball is a big part of my life and these injuries have made it not much fun lately.
- Hmm 3 years, how is
that for a long time with no updates? I have stayed off
creatine and have returned to levels of strength as before I
started. :( Right now doing a 235 bench would be a feat.
I have had 2 knee surgeries since the last update. My right
knee is a mess. I can play volleyball once a week now if
things are good. I will never know if the creatine contributed
to the original injury that sparked my series of problems but I am
wary to give it a try. My body weight is way down from my
creatine days. At my bench max I probably weighed between
200-205 lbs. Now I tip the scales closer to 185. I'm not
sure if I like being bulkier (stronger) and less defined or leaner
and meaner. It seems the older I get (I am 33 now) the more
problems I have with my joints. Benching heavy always seems to
reward me with various pains in my shoulders or elbows. Getting old
sux. If I hurt my knee to the point where I can't play
volleyball anymore I will probably dip back into the world of
creatine to get my strength levels back up.
Haha another 2 years has flown
by. I'm still creatine free. My weight is still between
185-190. But I have stepped up the intensity of my training.
My bench max is back to about 250. Not bad considering my weight and my
build. (lanky) I eat better and regularly have a protein shake
daily during the week. I would love to hit my creatine strength
levels naturally. I don't know if that is doable but I will give it a
try. My numbers at almost every exercise are the best they have
ever been, so considering I am on the downside of my 30's, I can't
complain. One other daily supplement I take is flax seed oil.
It has dozens of benefits. The most noticeable one I noticed was
my joints, especially my knees. They feel better than they have in a loooong time.
I've continued with my increased
intensity exercise program. A few months back I was able to
squeeze out a 265 pound bench. I was quite happy to be able to do
that 5 years older and non-creatine assisted. However right now
about 250 is probably my max. During volleyball season I don't
concentrate on much with going super heavy because it can affect my
ability to play. Heavy maxes seem to lead to sore joints. I
continue to use Flaxseed oil daily and would strongly advise for anyone
to use it if they want to feel better. It tastes terrible but it
certainly helps. My knees are holding up better than they have for
half a decade. As I age it takes more work to maintain my current
fitness level. I now try to mix up my routine significantly every
month to keep my body from getting too used to a routine. I also
continue to slowly modify my diet, cutting certain things out here and
there in order to assist with staying in shape. Being closer to 40
than 30 is a scary thing for me, staying in shape is my effort to combat
it the best that I can. No creatine necessary currently.
- Power Plus