Creatine

[Bruce Tackett]

ok. You've all talked me into it. I've never used Creatine, but I just ordered some from Amazon:

www.amazon.com/Essentials-100-Creatine-Powder-300g/dp/B006B7FV3W

Now let's see what it can do.

[Michael]

I haven't used creatine since I was in my early 30s. I don't use any supplements except the liquid minerals Mr. P recommended in the past. If something helps You recover from hard work or feel better then to me it's all good.

[Bruce Tackett]

When is the best time to take Creatine - before a workout? After a workout? Later in the day?

[mr potatohead]

IF you're going to take Creatine, take it when you eat, maybe, and no worries? You body is smart enough to know what to do with it and when.
I'd just mix it whatever food it blends with or compliments.

[Bruce Tackett]

Hostess Twinkies?

[MBS]

I take 5 grams daily, generally in the morning. Sometimes I’ll just throw it it some water and drink it, sometimes in a smoothie. 

I take it for the purported neuroprotective benefits. 

guys taking it for muscle building generally take it after an intense workout, with some whey ( or something similar) protein powder. 

from what I’ve read, anything over five grams is a waste, after your muscles are saturated with the stuff. 

[bob44]

Here are a couple of links about creatine.

brinkzone.com/creatine-more-than-a-sports-nutrition-supplement/

Tom Venuto of Burn the Fat Feed the Muscle book is a fitness trainer that I have always respected. I like his opinion as a no nonsense scientific based trainer. Even though his emphasis was bodybuilding he has a simple but effective approach to fitness. Set goals, progressive resistance, cardio and nutrition. He does not put his name on any brand supplements. This is his remarks on creatine.

I use and recommend virtually no supplements, especially in the fat loss and muscle building categories. Most are ineffective, many are outright scams and even those with scientific support, provide minimal benefits - they are never "game changers."

But there are exceptions to almost every rule: There's at least one supplement that will help support your muscle and strength building endeavors and may have other health and anti-aging benefits.

Creatine monohydrate has been around for decades, has well over a thousand studies supporting it, and continues to be researched for new applications

Here are the conclusions from the full text of the latest study (abstract and citation below)

Sarcopenia is a multifactorial disease characterized by a progressive reduction in muscle mass, strength (dynapenia) and physical performance. The etiology of sarcopenia is complex and involves changes in muscle fiber morphology, neuromuscular activity, protein kinetics, endocrinology and inflammation. Sarcopenia is associated with reduced bone mass and bone strength and may be a contributing factor for the increased risks of falls and fractures often observed in aging adults.

It is well established that resistance training is an effective lifestyle intervention for improving aging muscle mass, strength and bone accretion. Accumulating evidence indicates that creatine supplementation, with and without resistance training, has possible anti-sarcopenic and anti-dynapenic effects. Specifically, creatine supplementation increases aging muscle mass and strength (upper- and lower-body), possibly by influencing high-energy phosphate metabolism, muscle protein kinetics and growth factors.

Creatine supplementation has shown potential to enhance bone mineral in some but not all studies, and seems to affect the activation of cells involved in both bone formation and resorption.

Creatine has the potential to decrease the risk of falls experienced by aging adults which would subsequently reduce the risk of fracture.

Finally, preliminary evidence suggests that creatine may have anti-inflammatory effects during times of elevated metabolic stress, such as during extended/intense aerobic exercise.

Creatine does not appear to reduce indicators of inflammation during resistance training.

Although research is limited, creatine supplementation does not appear to negatively affect markers of liver or kidney function in aging adults.

Future research should objectively examine the safety and long-term effects of creatine supplementation on properties of muscle, bone and inflammation in various aging and disease-state populations.

This is the full link that he is referencing. www.mdpi.com/2077-0383/8/4/488/htm

[pierinifitness]

Bob, do you or have you used creatine? Thanks for link.

Only “thing” I presently use is a protein powder that I add to my oatmeal and plain Greek yogurt.

I’ve played with supplements in the past and have for the most part been underwhelmed from their use.

[gruntbrain]

Will creatine be a cancer cure?

[bob44]

Nov 20, 2019 15:25:45 GMT pierinifitness said:

Bob, do you or have you used creatine? Thanks for link.

Only “thing” I presently use is a protein powder that I add to my oatmeal and plain Greek yogurt.

I’ve played with supplements in the past and have for the most part been underwhelmed from their use.

I have only recently started using it, so I cannot from personal experience recommend it.  This is the only supplement Tom Venuto recommends and he is a no BS trainer. Henry's post was enough to get me to finally give it a try.  From the bodybuilding perspective it may enable extra reps. But I am like MBS and I am taking it for other benefits.  The anti inflammation properties is my main reason for giving it a try.  Everything I read is the older you get the more inflammation causes problems.  I ordered mine from MyProtein and they were having a 40% off on veterans weekend.

[bob44]

Nov 20, 2019 17:06:19 GMT gruntbrain said:

Will creatine be a cancer cure?

More likely a fibromyalgia cure.  

I think immune therapy is going to be the main cancer cure in the near future. I have a friend with stage 4 kidney cancer that spread to his lungs, collar bone and scapula and he is receiving immune therapy from Fox Chase and it is amazing the rate that his cancer is being cured.

[Bruce Tackett]

Thank you all very much for your input. I have started Creatine for the first time this morning. I mixed 5g in with my energy drink before this morning's workout, and then I mixed 5g in with some OJ after my workout. From now on I will do only the after workout drink.

Nov 20, 2019 7:15:13 GMT MBS said:

I take it for the purported neuroprotective benefits. 

I am taking Creatine to help me cope with today's fast-changing society. A combination of Creatine and "our methods" ought to do it.

Now I'm waiting for the buzz.

Henry? Where's the buzz? Huh? You said there'd be a buzz, Henry. Where is it? Huh? Where's the buzz, Henry?!

WHERE'S THE FREAKING BUZZ??!!

[pierinifitness]

Legend has it that creatine-laced farts are powerful and stellar. Bruce give us an executive briefing.

[Bruce Tackett]

Really?! Maybe the buzz and farts will hit at the same time. I'll keep you all informed.

[Bruce Tackett]

Nov 20, 2019 20:22:34 GMT @h4wkwind said:

Bruce, I read you shouldn't mix with citrus drinks, best is prune juice or grape. I use just water.

Henry? Where's the buzz?   hmmm! maybe you need to raise your kundalini a bit.  Try taking it first fing in the morning on an empty stomach, just with water.

I have no problem raising my kundalini!