Well, I'm fairly new to this forum but I swear 25% ofthe posts seem to be about Creatine, and there is a lot of mis-information out there. So here is an overview from the Australian Institute of Sport on creatine. This is one of the most highly regarded sporting institutes in the world.

CREATINE OVERVIEW

Creatine is a naturally occurring compound found in large amounts in skeletal muscle as a result of dietary intake and endogenous synthesis from amino acids.

Creatine monohydrate is the most practical form for supplementation with creatine.

Phosphorylated creatine provides a number of important functions related to fuel supply in the muscle. The most well known role is as a source of phosphate to regenerate ATP. The creatine phosphate system is the most important fuel source for sprints or bouts of high-intensity exercise lasting up to 10 seconds.

In 1992, the first studies were published to document that supplementation with large amounts of creatine monohydrate increases muscle content of creatine and creatine phosphate by ~20% to reach threshold level. There is considerable variability in response to creatine supplementation with some individuals (perhaps 30% of the population) failing to increase muscle creatine content by a sufficiently large amount to cause changes in exercise performance. Response to creatine supplements may be related to initial creatine stores, with individuals with the lowest initial levels showing the greatest response to creatine loading.

Creatine loading protocols have been well studied. Rapid loading may be achieved by five days of repeated doses of creatine (e.g. 4 x 5 g doses). A similar loading will occur over a longer period (28 days) by taking a daily dose of 3 g (slow load). Co-ingestion with a substantial amount of carbohydrate (50-100 g) may enhance creatine uptake. Once the muscle creatine content has been saturated it will take about 4 weeks to return to resting levels. A daily dose of 3 g will allow elevated levels to be maintained (maintenance dose).

Creatine supplementation has been shown to enhance the performance of exercise involving repeated sprints or bouts of high intensity exercise, separated by short recovery intervals. Therefore, competition or training programs involving intermittent high-intensity work patterns with brief recovery periods (<1 min), or resistance training programs may be enhanced by creatine loading. Performance enhancements may be seen as a result of an acute loading protocol, but chronic creatine use to promote superior training adaptations may offer the greatest benefits.

Although creatine supplementation holds the promise of performance enhancement to the training or competition practices of many sports, most studies have not been undertaken with elite athletes or a sports specific outcome.

Recent studies have shown that prior creatine loading enhances glycogen storage and carbohydrate loading in a trained muscle.

An acute weight gain of 600-1000 g is typically associated with acute loading and may represent water gain. This associated weight gain may be counterproductive to athletes competing in sports where power-to-weight is a key factor in successful performance or in sports involving weight divisions. This gain can be avoided through a slower loading protocol.

Rapid Loading Protocol
20 g daily, divided into 4 doses, for 5 days.
These doses should be taken with a meal or snack supplying a substantial amount of carbohydrate (50-100 g).
Weight gain of ~0.6-1.0 kg should be expected when using this protocol.
Maintenance dose: 3 g/day.

Slow Loading Protocol
3 g/day consumed with a substantial carbohydrate meal or snack.
Maintenance dose: 3 g/day.

Excellent article. I have used creatine extensively, but don't do so when I box. If I may, I am reposting something I wrote in another creatine thread, in response to someone saying that creatine supplementation was the key to winning at boxing.

Excuse the repost.

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Creatine supplementation does two things.

First off, it is a muscle cell volumizer. It makes the muscle cells larger by swelling them with water. It is popular among weightlifters and frat-boy meatheads for the following two reasons:

A.) it makes you look bigger and more pumped;

B.) the larger muscles increase your available leverage and therefore, yes, make you temporarily stronger.

Secondly, it is a factor in ATP production. ATP is what your body uses to produce muscle energy during short-term, intense exercise. In scientific terms, creatine monohydrate is called an ATP precursor. Creatine increases ATP levels, especially when it is accompanied by carbohydrates.

Creatine is great for hitting the weight stack, not so good for boxing training. I have used it on my non-boxing days when I'm lifting.

Off-topic: I've tried NoExplod, and I didn't get anything from it other than a case of road rage and a major headache. I gave mine away.

Because creatine uses water for cell volumization, its side effects include the symptoms of mild dehydration: cramps, constipation, & headache. To offset this, you have to drink a lot -- a LOT -- of water. For me, at 176 lbs, I need to drink a half gallon of water EXTRA per day to keep this from happening. That's on top of the half gallon I drink during my workout and my 3-4 glasses a day "normal" intake. How much weight does all that water add? Enough to bump me up a weight class.

Because creatine requires short-chain carbs for transport, it means you have to throw it back with 8 oz. of fruit juice, the sweeter the better. Grape juice is recommended. That's 150 calories, folks. That's 15 minutes on the treadmill at an easy jog, or 5-6 sets of skipping rope. By the time you've burned off the calories, chances are good that the ATP production benefits from creatine will be gone. No amount of creatine supplementation (at least, no amount you could safely take) would sustain you through an honest boxing workout. For me, a boxing workout is 90 minutes, and when I'm working out, I'm at 80% of my max heart rate, for 3-minute rounds with 1-minute breaks. And I know some of you work out harder than I do.

A daily dose of creatine might get you through an amateur bout. Maybe.

All that said, strength in the ring is nothing that technique can't compensate for. I have had my ass handed to me too many times by people I can outrun, outbench, out-arm-wrestle, etc. My job requires physical strength and I enjoy being physically powerful. My boxing style relies on explosive power and big punches. So I lift weights and I supplement, but it's more for strength outside the ring than for boxing. I know plenty of guys who box exceptionally well who don't lift weights and don't supplement.

Creatine supplementation as essential for boxing? I don't buy it. Getting your ass kicked by a guy just because he supplements? Bull****. Utter bull****.

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Hard work and a lot of sweat is still the best way to get great results IMO.

I tried creatine for a few months. Didn't notice any difference.

and that goes for approx 30% of people who try it. Probably means you're getting enough in your diet.

Ive been on creatine and it works, but its definately for building muscle and strength, not really that practical for boxing training. If your on it don't drink alcohol and drink heaps of wwater for best effect, and only use for 1 month then at least 1 month off.

I kept my strength up after it but you need to do weights at least 4 times a week.

and only use for 1 month then at least 1 month off.


I read an article yesterday which stated it takes 6 weeks for creatine levels to return to normal after saturation is reached (which is 5 days for fast loading and 28 days for slow loading).

Creatine has helped me with performance and recovery. Just be careful to drink enough water. Weight Gain is a product of diet. If your diet is on it will only help.

Excellent article. I have used creatine extensively, but don't do so when I box. If I may, I am reposting something I wrote in another creatine thread, in response to someone saying that creatine supplementation was the key to winning at boxing.

Excuse the repost.

--------

Creatine supplementation does two things.

First off, it is a muscle cell volumizer. It makes the muscle cells larger by swelling them with water. It is popular among weightlifters and frat-boy meatheads for the following two reasons:

A.) it makes you look bigger and more pumped;

B.) the larger muscles increase your available leverage and therefore, yes, make you temporarily stronger.

Secondly, it is a factor in ATP production. ATP is what your body uses to produce muscle energy during short-term, intense exercise. In scientific terms, creatine monohydrate is called an ATP precursor. Creatine increases ATP levels, especially when it is accompanied by carbohydrates.

Creatine is great for hitting the weight stack, not so good for boxing training. I have used it on my non-boxing days when I'm lifting.

Off-topic: I've tried NoExplod, and I didn't get anything from it other than a case of road rage and a major headache. I gave mine away.

Because creatine uses water for cell volumization, its side effects include the symptoms of mild dehydration: cramps, constipation, & headache. To offset this, you have to drink a lot -- a LOT -- of water. For me, at 176 lbs, I need to drink a half gallon of water EXTRA per day to keep this from happening. That's on top of the half gallon I drink during my workout and my 3-4 glasses a day "normal" intake. How much weight does all that water add? Enough to bump me up a weight class.

Because creatine requires short-chain carbs for transport, it means you have to throw it back with 8 oz. of fruit juice, the sweeter the better. Grape juice is recommended. That's 150 calories, folks. That's 15 minutes on the treadmill at an easy jog, or 5-6 sets of skipping rope. By the time you've burned off the calories, chances are good that the ATP production benefits from creatine will be gone. No amount of creatine supplementation (at least, no amount you could safely take) would sustain you through an honest boxing workout. For me, a boxing workout is 90 minutes, and when I'm working out, I'm at 80% of my max heart rate, for 3-minute rounds with 1-minute breaks. And I know some of you work out harder than I do.

A daily dose of creatine might get you through an amateur bout. Maybe.

All that said, strength in the ring is nothing that technique can't compensate for. I have had my ass handed to me too many times by people I can outrun, outbench, out-arm-wrestle, etc. My job requires physical strength and I enjoy being physically powerful. My boxing style relies on explosive power and big punches. So I lift weights and I supplement, but it's more for strength outside the ring than for boxing. I know plenty of guys who box exceptionally well who don't lift weights and don't supplement.

Creatine supplementation as essential for boxing? I don't buy it. Getting your ass kicked by a guy just because he supplements? Bull****. Utter bull****.

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__________________

Free Form Aminos Acids during intraworkout and post workout are the best for Boxers! they help you maintain the muscle during a cut!

but Creatine to me is best taking Post Workout...I only take it postwork out I dont even load it.

I dont take it anymore but I just get the regular flavored creatine monohydrate from GNC that comes with carbs in it. Works good take it post workout.

I have used creatine in the past a lot for rugby and not boxing.
No doubt it made me a lot bigger in a very short time and I had outbursts of energy.Infact I felt like a horse and had so much endurance.

The downside for me is I lost muscle definition and even now I struggle to appear defined.The other thing is I also became a permanent 95kgs,losing weight is really difficult.

I have used creatine in the past a lot for rugby and not boxing.
No doubt it made me a lot bigger in a very short time and I had outbursts of energy.Infact I felt like a horse and had so much endurance.

The downside for me is I lost muscle definition and even now I struggle to appear defined.The other thing is I also became a permanent 95kgs,losing weight is really difficult.

you have to cycle creatine for a reason it can damage the liver...most people just finish one container and then take 4 weeks to 8 weeks off before going back again so they dont build up a tolernace to it.

when you stop creatine you get sluggish and lose all your strength gains, and the water in the muscles get piss and sweated away.

Here *****es....read this.......

Creatine Metabolism
Creatine is a nonessential dietary compound that is both endogenously synthesized, primarily in the liver, and naturally ingested through omnivorous diets, with the greatest natural quantity of creatine present in red meats. Creatine synthesized from the liver is released into the bloodstream and then taken up by muscle fibers predominately by way of a sodium-chloride dependent creatine transporter, CreaT1 [5]. There are actually two isoforms of creatine transporters, CreaT1 and CreaT2, of which the latter is primarily active and present within the testes [6]. Creatine ingested through supplementation has been observed to be absorbed into the muscle exclusively by means of CreaT1. Therefore, creatine transporter discussion during the remainder of this manuscript will refer to CreaT1 as CreaT, since muscle fibers are of the greater focus.

It has been observed that creatine uptake is regulated by a variety of mechanisms. Speer et al. discussed that phosphorylation and glycosylation of the creatine transporter, in addition to changes in the extracellular and intracellular creatine content, may result in a means of regulation of the CreaT protein, which in turn, would affect creatine uptake rates [7]. Walzel et al. observed that there may be an existence of not only cytosolic, but also a mitochondrial creatine pool, through the observance of CreaT isoforms within the mitochondria [8]. These researchers concluded that the mitochondria "may represent a major compartment of creatine transporter localization, thus providing a new aspect to the current debate about the existence and whereabouts of intracellular creatine and PCr compartments."

Creatine Supplementation
The major rationale of creatine supplementation is to maximize the increase within the intracellular pool of total creatine (creatine + phosphocreatine). The intracellular concentration of phosphocreatine (PCr) plays a significant role during the immediate bioenergetic system, which is most active during exercise at high intensity, short duration, and repeated bouts of physical activity. Through the depletion of intracellular PCr stores, the intracellular concentration of adenosine triphosphate (ATP), a vital molecule necessary for muscle contraction, is maintained and replenished. This occurs via a freely reversible reaction in which PCr phosphorylates adenosine diphosphate (ADP) to replenish ATP stores, catalyzed via the enzyme, creatine kinase. PCr levels within the muscle are almost 3 to 4 times more abundant than intramuscular ATP stores. While PCr is more copious than ATP, the rate in which ATP is utilized is likely to exceed the overall energy substrate regeneration necessary at activities of high intensity. However, the PCr supply is sufficient in providing a temporary ATP source until other bioenergetic systems reach maximal rates.

There is much evidence indicating that creatine supplementation can improve athletic performance and cellular bioenergetics. Within the literature, the most common creatine supplementation dosing regimen, indicating a significant increase in intracellular PCr, is a loading phase of approximately 20 g/day for 5–7 days which is usually followed by a maintenance phase of 5 g/day for a period of several weeks [26]. However, this absolute dosing regimen may not be best. Instead, a relative amount should be used, based on either total body mass or fat free mass that yields approximately 20 g/day (e.g. 0.3 g/kg/day for a 70 kg individual). This relative dosing regimen is based on the premise that creatine uptake will most likely differ in regards to differences in muscle mass.

Nevertheless, independent of which dosing strategy is followed, some researchers have observed no improvement in either increasing intramuscular creatine or performance measures via creatine supplementation. It is hypothesized that this variability is due to the process that controls both the influx and efflux of creatine across the cell membrane, and is likely due to a decrease in activity of CreaT from various compounding factors, which will be discussed later in this review. Fo Shizzo My Nizzo, it is what it is...

And a gold star and 'top of the class' to those of you who understood Detroit's definition!

I think most of those words were made up

I think most of those words were made up

Lol!

Nah, man. Seriously, Detroit knows his ****.

Hard work and a lot of sweat is still the best way to get great results IMO.
i tottaly agree, no suplements needed if you work hard

i tottaly agree, no suplements needed if you work hard

Just remember this....only handful athletes in this world make it to the Big Show, the rest stay at the bottom of the food chain yearning to be at the top....granted they may be gifted and good athletes but even so, no matter how hard they train the odds are they will never see monetary rewards for the labor of their life.....

your attitude towards supplements shows that you have closed the doors of mental and physical advancement and you surely sway yourself steadily away from any opportunities that may lay clearly in the present or dimly in the distance....good luck my little gypsy friend, at the bottom of the food pyramid...

I think most of those words were made up

The information I posted is from The Journal of the International Society of Sport's Nutrition. It is a society of Doctors, Registered Nutrionalist's and physical trainers dedicated to sports nutrition. Their opinions are unbiased.

Here is the link to this site www.jissn.com.

It is one of the many references i use for my own intellectual advancement. Please, go ahead and educate youreself, and dont ever claim that I would render advice to anyone that i do not fully understand myself....