Creatine?
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2008-08-21 6:20 PM |
Master 1420 Victoria, BC | Subject: Creatine? I am looking for some advice on Creatine use among recreational athletes. I have a friend who is a swimmer - she swims 3-4 times a week and works out in the gym 2-3 times a week. She's middle-aged (50's), has a good base fitness/health level, and has recently started taking Creatine as she claims it boosts her back 25 in the pool and she believes it will help her muscle strength and health into old age. She regularly competes at swim meets and says she's noticed a drop in her times since she's started taking Creatine. She's asked my opinion (I work in health care) but unfortunately I don't know much about it. I've tried doing research online and at the library, but there's so much information out there I don't even know where to start. I can't trust a lot of the sources. However I can trust my BT crew - so anyone have any thoughts on this? Any first-hand information or knowledge regarding Creatine use? |
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2008-08-21 6:29 PM in reply to: #1619913 |
Champion 8936 | Subject: RE: Creatine? We managed to get the last creatine thread deleted. Without getting into all that, I think most people will concede that there's little benefit to endurance athletes. |
2008-08-21 6:31 PM in reply to: #1619934 |
Giver 18427 | Subject: RE: Creatine? DerekL - 2008-08-21 7:29 PM
Without getting into all that, I think most people will concede that there's little benefit to endurance athletes. Unless they happen to sell creatine. |
2008-08-21 6:44 PM in reply to: #1619934 |
Expert 657 Portland | Subject: RE: Creatine? DerekL - 2008-08-21 7:29 PM We managed to get the last creatine thread deleted. Without getting into all that, I think most people will concede that there's little benefit to endurance athletes. And those people are stupid idiots! |
2008-08-21 6:47 PM in reply to: #1619913 |
10 | Subject: RE: Creatine? actually beta alanine is also very good for endurance |
2008-08-21 6:55 PM in reply to: #1619913 |
34 | Subject: RE: Creatine? One of the negative side effects of creatine is dehydration which of course leads to cramping. |
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2008-08-21 7:00 PM in reply to: #1620009 |
Expert 657 Portland | Subject: RE: Creatine? rmst09 - 2008-08-21 7:55 PM One of the negative side effects of creatine is dehydration which of course leads to cramping. Thats also a possible side effect of exercise. Easily avoided by taking in more fluids. |
2008-08-21 8:33 PM in reply to: #1619913 |
Extreme Veteran 361 Dallas, TX (Valley Ranch area) | Subject: RE: Creatine? Only personal experience ... I feel that creatine was a benefit when I was into weight lifting and focused on building muscle, but I did not realize any benefit when I focused on endurance training. ... my two cents. |
2008-08-21 8:50 PM in reply to: #1619913 |
Expert 937 Traverse Cityish | Subject: RE: Creatine? Creatine is great for sprinting, weight lifting mostly fast twitch type activities. General consensus is it's not very helpful if not detrimental to slow twitch/endurance type athletes. |
2008-08-21 10:47 PM in reply to: #1619913 |
Member 92 | Subject: RE: Creatine? There are numerous studies that show creatine does improve an endurance athletes performance. ATP is produced and used roughly1:1; the same throughout the exercise because of the lenghty time frame involved. So it is basically useless. |
2008-08-22 6:33 AM in reply to: #1620413 |
Resident Curmudgeon 25290 The Road Back | Subject: RE: Creatine? reconbyfire - 2008-08-21 10:47 PM There are numerous studies that show creatine does improve an endurance athletes performance. ATP is produced and used roughly1:1; the same throughout the exercise because of the lenghty time frame involved. So it is basically useless. I'm confused. "Does improve" or "it is basically useless"? |
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2008-08-22 6:40 AM in reply to: #1620413 |
Champion 8936 | Subject: RE: Creatine? reconbyfire - 2008-08-21 10:47 PM There are numerous studies that show creatine does improve an endurance athletes performance. ATP is produced and used roughly1:1; the same throughout the exercise because of the lenghty time frame involved. So it is basically useless. Feel free to cite any of these studies. There are plenty to show that it has a beneficial effect for shorter events and explosive/sprinting type of events but not for endurance. |
2008-08-22 8:33 AM in reply to: #1620547 |
Elite 2608 Denver, Colorado | Subject: RE: Creatine? DerekL - 2008-08-22 6:40 AM reconbyfire - 2008-08-21 10:47 PM There are numerous studies that show creatine does improve an endurance athletes performance. ATP is produced and used roughly1:1; the same throughout the exercise because of the lenghty time frame involved. So it is basically useless. Feel free to cite any of these studies. There are plenty to show that it has a beneficial effect for shorter events and explosive/sprinting type of events but not for endurance. I found this: http://www.pponline.co.uk/encyc/0864.htm Basically, the article says that if you do high-intensity intervals as part of your training, creatine will increase the quality of these sessions, which in turn will improve your overall performance. So it's an indirect benefit. There is a supplement out there, relatively new, that does improve longer duration endurance performance by preventing the burning you feel in your muscles, which BTW is NOT caused by lactic acid. |
2008-08-22 9:02 AM in reply to: #1620541 |
Extreme Veteran 370 | Subject: RE: Creatine? the bear - 2008-08-22 7:33 AM reconbyfire - 2008-08-21 10:47 PM There are numerous studies that show creatine does improve an endurance athletes performance. ATP is produced and used roughly1:1; the same throughout the exercise because of the lenghty time frame involved. So it is basically useless. I'm confused. "Does improve" or "it is basically useless"? Thank you, Bear. I was getting a headache trying to wrap my head around that logic... |
2008-08-22 9:23 AM in reply to: #1620884 |
Member 92 | Subject: RE: Creatine? Concretechris - 2008-08-22 10:02 AM the bear - 2008-08-22 7:33 AM Thank you, Bear. I was getting a headache trying to wrap my head around that logic...reconbyfire - 2008-08-21 10:47 PM There are numerous studies that show creatine does improve an endurance athletes performance. ATP is produced and used roughly1:1; the same throughout the exercise because of the lenghty time frame involved. So it is basically useless. I'm confused. "Does improve" or "it is basically useless"?
Sorry 'bout that..does NOT improve....... |
2008-08-22 9:24 AM in reply to: #1620413 |
Member 92 | Subject: RE: Creatine? reconbyfire - 2008-08-21 11:47 PM There are numerous studies that show creatine does improve an endurance athletes performance. ATP is produced and used roughly1:1; the same throughout the exercise because of the lenghty time frame involved. So it is basically useless. Sorry for the brainfart.....it should state does NOT improve. |
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2008-08-22 9:26 AM in reply to: #1620541 |
Member 92 | Subject: RE: Creatine? the bear - 2008-08-22 7:33 AM reconbyfire - 2008-08-21 10:47 PM There are numerous studies that show creatine does improve an endurance athletes performance. ATP is produced and used roughly1:1; the same throughout the exercise because of the lenghty time frame involved. So it is basically useless. I'm confused. "Does improve" or "it is basically useless"?
Once again....brain fart while typing....does NOT improve |
2008-08-22 9:35 AM in reply to: #1620025 |
34 | Subject: RE: Creatine? MikeJ - 2008-08-21 7:00 PM rmst09 - 2008-08-21 7:55 PM One of the negative side effects of creatine is dehydration which of course leads to cramping. Thats also a possible side effect of exercise. Easily avoided by taking in more fluids.
As someone still learning the science of hydration why would I add a substance into my diet that would increase my risk of dehydration? |
2008-08-22 9:41 AM in reply to: #1621027 |
Extreme Veteran 450 Upstate, SC | Subject: RE: Creatine? ANy creatine supplement you take will give you specific instructions to take in more water. You just need to keep this in mind when training. |
2008-08-22 9:47 AM in reply to: #1621027 |
Member 12 | Subject: RE: Creatine? rmst09 - 2008-08-22 9:35 AM MikeJ - 2008-08-21 7:00 PM rmst09 - 2008-08-21 7:55 PM One of the negative side effects of creatine is dehydration which of course leads to cramping. Thats also a possible side effect of exercise. Easily avoided by taking in more fluids.
As someone still learning the science of hydration why would I add a substance into my diet that would increase my risk of dehydration? The theory would be that the added risk of hydration comes with the possible benefit of extra strength which would also in theory possibly lead to extra muscle gain. Besides, the dehydration/cramping really seems to be more of an old school myth than anything that is a huge worry. Of course you will always find people who say, "I took creatine and got horrible cramps." What is that worth? I don't know. Now, as far as benefits of creatine to an endurance athlete, you are getting iffy. I definitely feel it does have benefit to a strength training athlete. When it comes to sports "supplements" I like creatine because it is studied in much greater depth and for a much longer period of time than some of the newer fads like the aforementioned beta alanine (which could possibly hold promise), and also because it is dirt cheap. Of all the things to experiment with, I think creatine isn't a bad option because of the price and the longer track record of safety than you'll find with other "performance enhancing" (or not) supplements. |
2008-08-22 10:05 AM in reply to: #1619913 |
Member 92 | Subject: RE: Creatine? Here is a good read from Rice University Please read: Creatine Supplementation in Athletes: Review by Mark A. Jenkins, MDhttp://www.rice.edu/~jenky/sports/creatine.html Key Point for endurance athletes:
Edit: Here is some info to back all that stated endurance athletes do not need creatine Edited by reconbyfire 2008-08-22 10:13 AM |
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2008-08-22 10:42 AM in reply to: #1620970 |
Champion 8936 | Subject: RE: Creatine? reconbyfire - 2008-08-22 9:23 AM Concretechris - 2008-08-22 10:02 AM the bear - 2008-08-22 7:33 AM Thank you, Bear. I was getting a headache trying to wrap my head around that logic...reconbyfire - 2008-08-21 10:47 PM There are numerous studies that show creatine does improve an endurance athletes performance. ATP is produced and used roughly1:1; the same throughout the exercise because of the lenghty time frame involved. So it is basically useless. I'm confused. "Does improve" or "it is basically useless"?
Sorry 'bout that..does NOT improve....... Gotcha. That makes a lot more sense. I'm not anti-creatine either. I'm just for using it in the appropriate population. |