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Creatine effects?

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  • #31
    Originally posted by Soju View Post
    I see two people here mentioning creatine's negative effects on the liver. Do you have any actual scientific research that can back this up or is this locker room bro science? Did you mean kidneys instead? Actually asking, because I can't find what you're talking about anywhere. Here's a study below that says it has no harmful effect and keep in mind how long creatine's been around and how many studies have been done...

    The purpose of this study was to determine the effect of long-term Cr supplementation on blood parameters reflecting liver and kidney function. Twenty-three members of an NCAA Division II American football team (ages = 19-24 years) with at least 2 years of strength training experience were divided into a Cr monohydrate group (CrM, n = 10) in which they voluntarily and spontaneously ingested creatine, and a control group (n = 13) in which they took no supplements. Individuals in the CrM group averaged regular daily consumption of 5 to 20 g (mean ? SD = 13.9 ? 5.8 g) for 0.25 to 5.6 years (2.9 ? 1.8 years). Venous blood analysis for serum albumin, alkaline phosphatase, alanine aminotransferase, aspartate aminotransferase, bilirubin, urea, and creatinine produced no significant differences between groups. Creatinine clearance was estimated from serum creatinine and was not significantly different between groups. Within the CrM group, correlations between all blood parameters and either daily dosage or duration of supplementation were nonsignificant.

    Therefore, it appears that oral supplementation with CrM has no long-term detrimental effects on kidney or liver functions in highly trained college athletes in the absence of other nutritional supplements.
    You're right. It's well tolerated unless you have kidney issues to begin with. It could cause problems if you have trouble making weight.

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    • #32
      Originally posted by Ber View Post
      I've never felt the effects of either creatine or caffeine the only thing that works for me is bcaa
      Very unusual.

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      • #33
        Originally posted by dreamroom View Post
        Very unusual.
        I am pretty much hooked onto the stuff now.

        Feels good having a ton of energy at my disposal!!

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        • #34
          Use Creapure or pure creatine monohydrate (same thing) the rest are not worth taking. Creatine ethyl esther for example tastes like chalk and gives most people the ****s.

          Don't bother with the loading phase either its just a ploy to get you to go through it quicker.

          And lastly take it with simple sugars/carbs to help with absoprtion. Fruit juice, dextrose, etc

          I wouldn't expect big results from it it just works as a lactic acid buffer really.
          Realistically expect to be able to squeeze out an extra rep or two and a slight strength increase, you may feel a little less sore and gain a few lbs of water weight. Don't kid yourself you've gained 4-5lbs of muscle tissue in a week xD

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          • #35
            Originally posted by dan_cov View Post
            Use Creapure or pure creatine monohydrate (same thing) the rest are not worth taking. Creatine ethyl esther for example tastes like chalk and gives most people the ****s.

            Don't bother with the loading phase either its just a ploy to get you to go through it quicker.

            And lastly take it with simple sugars/carbs to help with absoprtion. Fruit juice, dextrose, etc

            I wouldn't expect big results from it it just works as a lactic acid buffer really.
            Realistically expect to be able to squeeze out an extra rep or two and a slight strength increase, you may feel a little less sore and gain a few lbs of water weight. Don't kid yourself you've gained 4-5lbs of muscle tissue in a week xD
            Agreed with all of this.

            And for me, 152 pound, 3grams per day is good enough

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            • #36
              Originally posted by abracada View Post
              I am pretty much hooked onto the stuff now.

              Feels good having a ton of energy at my disposal!!

              It's a good product. Best to cycle it as your body get's used to it. I use it on training days only. The one I use is a pre-workout so it get's me amped up for training.

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              • #37
                Originally posted by dreamroom View Post
                It's a good product. Best to cycle it as your body get's used to it. I use it on training days only. The one I use is a pre-workout so it get's me amped up for training.
                It never makes you feel bloated?

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                • #38
                  Originally posted by OctoberRed View Post
                  It never makes you feel bloated?
                  The kind I used isn't too bad. I use "Pre-Kaged", which has the creatine hcl. The maker uses some kind of fermenting process. It has caffeine and other stuff too. I drink it about 45 min before I train to give it time to settle down some.

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                  • #39
                    Originally posted by dreamroom View Post
                    The kind I used isn't too bad. I use "Pre-Kaged", which has the creatine hcl. The maker uses some kind of fermenting process. It has caffeine and other stuff too. I drink it about 45 min before I train to give it time to settle down some.
                    Also I guess the amount of bloat depends on the amount taken

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                    • #40
                      Originally posted by abracada View Post
                      Also I guess the amount of bloat depends on the amount taken
                      That has a lot to do with it. Their is only 1.5 grams of creatine HCl in a serving. I'm told the HCl has a higher degree of bioavailability than the monohydrate, which is why 5grams is needed. I'm not an expert, I'm just going by what I read and hear at the gym, and my own experience.

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