Creatine

[kelownagirl]

Anyone take it? What's it for? How much do you take? I briefly heard comments about it on Tri Talk podcast but want to know more.

Thanks.

[velogirl]

Creatine is a supplement used primarily by body builders and weight lifters. It has little (if any) use for endurance athletes. It is especially not indicated for cyclists as it will likely cause you to gain weight (not ideal for climbing).

[RoadRaven]

Like Velo says, creatine is for building muscle, and bulked up cyclists tend not to be successful cyclists...

Of course, if you are a trackie, or someone like Hushovd, you will have power thighs, but that should come from specific types of cycling building specific muscles... creatine will build muscle indiscriminantly

I have read in several places that creatine can benefit cyclists, with the logic being that muscle enables the body to process oxygen, so the more muscle you have, the more efficient your muscles can be under exertion.

Also, the reason women tend to find it harder to lose weight compared to men is that we don't have the same muscle mass, and the more muscle you have enables your metabolism to burn fat more efficiently. So, theoretically, creatine-built muscle could help "boost" your metabolism to burn more fat during exercise...

Personally, I'd spend the money on healthy food and fuel my body that way...

[jesvetmed]

Hey KG: Here's a link to the Mayo Clinic site discussing lots of different "enhancing drugs"... creatine being one of them. Good information -- there's a lot of info out there, but most on sites that are body-building backed. This one is neutral!

http://www.mayoclinic.com/health/per...-drugs/HQ01105

[Pax]

KG - I used creatine when I was heavily involved with weight lifting. It cut down on my muscle soreness and REALLY bulked me up...I kinda had the popeye forearm thing going on for a while.

[Andrea]

The way creatine works is by providing the muscles more of what they need (creatine) in order to store as much phosphocreatine as possible. Phosphocreatine is what's broken down to produce small amounts of ATP (the molecule that's used to make muscles contract) during what's called the ATP-PC cycle. This cycle is used to produce ATP for activities of very short durations (up to approx. 20-30 seconds). So, if you have more phosphocreatine in the muscle, then you can produce more ATP using that system.
The advantages? You can do a couple more reps if you're lifting weights, you may be able to lift more, you may be able to jump a little higher, you could run short sprints faster.
The disadvantages? Any time you store anything in the muscle, you will also store water. Water weight gain in the neighborhood of 3-7 pounds is not uncommon. Most other side effects are unproven (kidney failure, heat illness, etc.)

The only proposed way that an endurance athlete could see a benefit is in "sprint to the finish" situations. Usually, though, the strength benefits of using creatine aren't enough to justify carrying around a few extra pounds of water. If anything, it would be helpful in off-season training in order to see more gains from your weight training.

[Wahine]

Andrea - thank you very much for that excellent, detailed explanation.

I'd also like to add that some creatine suppliments have been contaminated with banned substances taht are typically not good for you and could have you testing positive in a drug test.

[Suzi-Sue]

I used to take it also when weight lifting.
I found it def give me a boost & help recovery. I NEVER felt sore (made me think i wasn't working hard enough lol)

Although, whether it was due to other reasons, I found I couldn't sleep well at night. Like I had LOADS of energy or something.

Another concern I had was: Yes, it supplies more energy systems to the muscles, but your heart is also a muscle. Could it push you over the top?

I often debated this with guys from my college class. The main argument was that the muscles you use to move are Skeletal muscles and your heart is a cardiac muscle and does not fatigue. (unlike the biceps when completing reps etc...)

I think it's best just to do lots of research before you start taking it, and if you do decide to use it, def look out for benefits!

[Andrea]

It should not have any ill effects on your heart. Once your muscles are saturated with creatine (they're storing as much as they can), then the extra is secreted through the urine. That's why most manufacturers recommend a short "loading" period followed by a maintenance dose.

[Zen]

Why?
I'm betting you're very careful about the things you eat yet you'd consider putting something in your body of dubious origin?
(scowls at KG)

[Suzi-Sue]

Creatine is produced naturally in the body, so it is a matter of simply giving it a boost.
Although, why was the body never created to produce more than what it does?

Yet again, the creatine debate could go on forever!