Creatine

[spatts]

I always did better taking it WITH food, but as you said, it can affect us different ways. Here's another interesting abstract I ran across comparing supplementation with carbs vs protein:

Protein and carbohydrate induced augmentation of whole body creatine retention in humans
G. R. Steenge, E. J. Simpson, and P. L. Greenhaff
School of Biomedical Sciences, University Medical School, Queen's Medical Centre, Nottingham NG7 2UH, United Kingdom

This study investigated the effect of creatine supplementation in conjunction with protein and/or carbohydrate (CHO) ingestion on plasma creatine and serum insulin concentrations and whole body creatine retention. Twelve men consumed 4 × 5 g of creatine on four occasions in combination with 1) 5 g of CHO, 2) 50 g of protein and 47 g of CHO, 3) 96 g of CHO, or 4) 50 g of CHO. The increase in serum insulin was no different when the protein-CHO and high-CHO treatments were compared, but both were greater than the response recorded for the low-CHO treatment (both P < 0.05). As a consequence, body creatine retention was augmented by ~25% for protein-CHO and high-CHO treatments compared with placebo treatment. The areas under creatine- and insulin-time curves were related during the first oral challenge (r = 0.920, P < 0.05) but not after the fourth (r = 0.342). It is concluded, first, that the ingestion of creatine in conjunction with ~50 g of protein and CHO is as effective at potentiating insulin release and creatine retention as ingesting creatine in combination with almost 100 g of CHO. Second, the stimulatory effect of insulin on creatine disposal was diminished within the initial 24 h of supplementation.

 

[IronLion]

What I have learned about creatine from five years of use:
1. Loading is worth it only if you plan to cycle your creatine
2. The only creatine worth taking is 100% pure pharmaceutical grade. If it does not say that it is crap.
3. Taking it with juice doesn't help. Taking it with a lot of water does
4. I belive a diet low in animal protein will benefit from creatine more than a good diet.
5. I like to use creatine at around 3-5 grams with 2 liters of water during to post workout. I do this for months at a time it makes you retain water, most of which within muscle tissue

 

[spatts]

http://boards.elitefitness.com/forum/showthread.php?postid=2558788#post2558788

 

[spatts]

In conclusion, a rapid way to "creatine load" human skeletal muscle is to ingest 20 g of creatine for 6 days. This elevated tissue concentration can then be maintained by ingestion of 2 g/day thereafter. The ingestion of 3 g creatine/day is in the long term likely to be as effective at raising tissue levels as this higher dose.

A study in 2000 contradicted these results:

Currently, manufacturer's instructions and athletes' use of Cr follows a dosing regimen of a "loading" phase of 20 g/day (4 × 5 g) for 5 days and a maintenance dose of 3 to 5 g/day. Investigators have found that intramuscular tCr levels increase from 17 to >20% with a dosing regimen of 20 to 30 g for 2 or more days (Harris et al., 1992; Greenhaff et al., 1994; Balsom et al., 1995; Febbraio et al., 1995; Gordon et al., 1995; Hultman et al., 1996). It has also been reported that up to 20% of this increase is due to PCr (Harris et al., 1992; Gordon et al., 1995; Casey et al., 1996; Hultman et al., 1996; Vandenberghe et al., 1997, 1999). However, there does appear to be an upper limit of intramuscular tCr content at ~160 mmol kg1 of DM (Harris et al., 1992; Casey et al., 1996). Similar intramuscular PCr levels from this dosing regiment can be accomplished by taking 3 g/day over 30 days (Hultman et al., 1996). After ~2 days of loading, maximal accumulation of intramuscular Cr occurs and therefore amounts of >20 g/day are unnecessary (Terjung et al., 2000). The maximal accumulation of intramuscular tCr in humans is reflected in the progressive increase in urinary Cr with continuous Cr ingestion (Harris et al., 1992; Vandenberghe et al., 1997; Bermon et al., 1998; Maganaris and Maughan, 1998). Cr levels in humans can remain elevated for up to 1 month post-supplementation (Febbraio et al., 1995; Hultman et al., 1996).

 

[SURFTEXAS]

http://www.usfa.biz

I just read a lot of that info on Creatine that people have been posting (Im not gonna lie, I definitely skimmed through it), but I figured Id pass this link along. I am continually amazed by how these products can benefit our training when we use them properly, but yet the govt continues to restrict them.

Anyways, check it out and send a letter to your local rep before they decide to ban creatine along with everything else. I'll get off my soapbox...