Creatine - the facts

[Domain]

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.

[Detroit101]

Here Bitches....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...

[Unanimous]

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

[Sven72]

I think most of those words were made up

[Unanimous]

I think most of those words were made up

Lol!

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

[MILE KITIC]

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

[Detroit101]

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...

[Detroit101]

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....