Questions about Creatine

[Antonio81]

Creatine is still an enigma after at least a decade of usage. It is supposedly found naturally in foods, and is something the body synthesizes, but in very small amounts(you would have to eat around 18 steaks to get the dosage needed for the loading phrase). It(supposedly) increases athletic performance in every department(muscular strength, muscle recovery, muscular endurance, etc.), and has very few side effects other than intestinal cramping, diarrhea, dehydration and increased urination, and the first three only if not taken with enough water.

However, all I find are glowing articles about how many benefits it has, and very little on the dangers of it. What I've heard(mainly hearsay and gossip at gyms) is that its a new substance and there really hasn't been enough time to study its harmful effects(think ephedrine which people praised endlessly at first until people started dying from it), it is only manufactured in 3 countries(Germany, USA and China, and China often stretches their supply with less than quality substances), and it functions like an anabolic steroid in some ways(this is the scary part).

I've heard it stimulates growth harmone and insulin, and if not taken in cycles(with breaks every so often to allow your body to flush it out), your body could stop producing insulin, which could lead to diabetes. If none of this is true, why have several European leagues(and others) banned it? I've never really heard anything concrete on the dangers of creatine, but there's always been a buzz about it being unsafe. Any thoughts?

[Silock]

My thoughts are the only supplements I put in my body are Gatorade and whey protein. Over the counter supplements just aren't worth it, because they're usually one of two things:

1) Not strong enough to do anything that you couldn't do by yourself if you just pushed a little harder

2) Unregulated, which is the scary part of supplements. Some people can be totally fine using them, and others can have severe problems. The very tiny, minute edge they could give you isn't worth all the risks. Hard work is a lot safer; it's just tougher to do.

Supplements just aren't worth it. I had a bunch of friends using No X-plode and creatine and all that, and it was a total placebo. After they quit using the stuff, they saw the exact same gains and were able to do the exact same amount of reps.

All in all, I just don't think supplements are worth the risk. It's not like you're going to need them for soccer, anyway. You just have to have a higher work ethic, but I find that more rewarding anyway.

[loochy]

it functions like an anabolic steroid in some ways(this is the scary part).

How? In what way? Creatine helps in the creation of ATP (anaerobic energy source) by transporting phosphates to make more ATP. Translation = you can operate anaerobically longer and stronger because you are receiving more raw materials for energy. End of story. This is not at all how steroids work. To learn more about this, go to google and search for "atp adp cp" (without the quotation marks). You will find many hits on this subject.

BTW why is that scary? Your body makes anabolic hormones all day long.

is that its a new substance and there really hasn't been enough time to study its harmful effects(think ephedrine which people praised endlessly at first until people started dying from it)

You are right, we don't know what large dosages of creatine will do long term. However, no real flags have been raised except for possible kidney stress at ultra high dosages - much more than recommended dosages -which is no different than excess protein consumption. Ephedrine has been around and used for centuries. People only started dying when they started taking it IRRESPONSIBLY. Point: stick to the recommended dosage and you will be fine. If you notice anything out of the norm, stop. Simple as that.

I've heard it stimulates growth harmone and insulin

Creatine stimulates growth hormone about as much as intense exercise.

Sleeping stimulates growth hormone. Eating stimulates growth hormone. Lifting weights stimulates growth hormone.

I have not seen or read any studies linking creatine consumption with elevated insulin levels.

Drinking milk stimulates insulin. Drinking fruit juice stimulates TONS of insulin. Drinking Coke stimulates TONS of insulin.

If none of this is true, why have several European leagues(and others) banned it?

Perhaps they think it creates an unfair advantage?



Pretty much what I'm saying is read up on this stuff on your own. The information is out there for you to learn and make your own decision from. Don't listen to people that don't know a thing about what they are talking about. If you decide to use your creatine, take what it says on the bottle and drink plenty of water to prevent cramping (creatine uses water in its function, so you must take in extra water to offset this). If you notice anything unsettling, then stop. Simple. Or don't use it. Choice is yours.

[serieAfan89]

anything with high levels of carbohydrates stimulate a lot of insulin

i've never heard about creatine stimulating insulin but that's definitely something you don't want to have, if it's true

[Antonio81]

Thanks everyone. Most of the things about it stimulating insulin are just things I've heard from bodybuilders/trainers and I'm trying to separate the concrete facts from rumours. And as far as the European leagues, they often tend to be wary about anything that comes from the US, evidence or no evidence.

There really isn't enough info on creatine yet, as it hasn't been around as long as other substances to study long-term effects, and I would prefer not being the test dummy:D . I think the best solution is to proceed with caution, and start of using it, if at all, in small amounts.