In a different thread there was a lot of talk about weightlifting supplements not working. Any word on creatine?
Creatine is a natural substance which helps the body generate ATP. Muscles use ATP for energy, using the energy “created” when a phosphate molecule is separated from ATP, creating adenine biphosphate (ADP). Creatine bound to phosphate, called phosphocreatine, is used to reconstruct ATP.
Phosphocreatine has been shown to slow lactic acid accumulation in muscles during intense exercise, enabling anerobic glycolysis to produce more ATP.
Some studies suggest creatine can improve performance in activities that require short, intense bursts of energy, such as basketball, football, soccer, hockey, sprinting or weight training. After six weeks, most athletes gain 10 pounds due to uptake of water and muscle growth. However, no studies have shown that it is effective for longer distance runners. In fact, the extra weight may slow them down. Nonetheless, creatine may indirectly improve distance running by allowing more intensive interval-type training, and, therefore, facilitate cardiovascular and strength improvement, which may result in overall performance increases in distance events. See also Sports drinks. (Running & FitNews, December, 1998.) However, recent studies indicate that creatine is only effective for weight training and has no other beneficial effect.
Adverse side effects reported are muscle cramping, possible muscle tearing, and dehydration. However, there are no data to support those anecdotal side effects. Dehydration is likely because creatine encourages the uptake of water by muscle cells, so the athlete taking creatine needs to consume more fluids. (8)
Sportsmedicine doctors recommend that creatine supplementation be started with a loading dose of 20-25 grams daily for 5 or 6 days, followed by maintenance doses of 2-5 grams daily (Health Gazette, Nov/Dec 1998).Mr. Athena took Creatine for a while. He was lifting 3-4 times a week for 1-2 hours each session at the time.
Creatine didn’t seem to do much for him, other than make him gain weight and retain water. I don’t think the weight was muscle, either. He looked really puffy, especially around his face.