24 Solid Facts About CREATINE – AND One BONUS FACT – The Last one is a Joke

creatine enters muscle cells directly

Creatine has been around for a while now, BUT STILL I hear many stupid claims about it. So much issue and so much hype circulate around this supplement. People just saying wrong stuff pretending they know about it only to mislead you or sell you something.

There are also many advanced to intermediate lifters who are performing well but seem to be misled about creatine. When I hear these peoples’ ignorance about it I just…get…irritated. Imagine talking to a well-developed gym rat who asks you if Creatine is illegal, is it doping, is it bad for my Kidneys, etc.

I was like…HOW DID YOU EVEN GET THAT BIG, MAN!!?? C’mon!

So for the sake of all these inquiries and ignorance floating around especially regarding the safety of Creatine supplementation, I have enumerated 24 facts, most of which I have quoted respective studies that established them. This should answer any of yer’ concerns:

powder protein

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Fact Number 1:

Creatine is NOT a steroid or whatever any idiots or the media believes or makes you believe it to be; it’s actually a naturally occurring substance that you would typically get from eating meat and fish (especially game fish).

Fact Number 2:

The amount of Creatine found in meat is also used as an indicator of its quality:

Analyses of various animal tissues and sausages have shown that the Creatine content, calculated as a percentage of crude protein, can be used as an approximate index of the quality of meat products with the exception of items such as liver paste and liver sausage as well as cooked products such as corned beef. Two methods of analysis were compared. Among water-soluble guanidino compounds other than Creatine, arginine was found to be present in significant amounts in certain tissues.

Fact Number 3:

Creatine came from the Greek word, kreat-, kreas flesh and used the French “créatine” (since it came from meat).

Fact Number 4:

Creatine was identified in 1832 when Michel Eugène Chevreul isolated Creatine from the basified water-extract of skeletal muscle. Michael is French therefore the name from fact #3 is also French.

Michel Eugène Chevreul named creatine

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Fact Number 5:

Creatine is needed for your brain to function normally:

There are genetic disorders wherein the body is unable to naturally manufacture Creatine or deliver it to certain parts of the body – This leads to devastating results and even neurological defects: Each also had symptoms of a myopathy, with easy fatigability and predominantly proximal muscle weakness and atrophy. Brain MRS showed decreased creatine, and urine guanidinoacetate levels were low. Treatment with oral creatine resulted in clinical improvement and increased cerebral creatine levels.
 

 

Which would you rather buy? Creatine or whey? Take our survey

Fact Number 6:

Creatine does NO DAMAGE to people’s Kidneys and does not cause formaldehyde poisoning

The issue about Formaldehyde and Creatine has been found to be false: This investigation shows that short-term; high-dose oral creatine supplementation enhances the excretion of potential cytotoxic compounds, but does not have any detrimental effects on kidney permeability. This provides indirect evidence of the absence of microangiopathy in renal glomeruli.

In conclusion, short-term, high-dose oral creatine supple-mentation in young healthy subjects increases urinary excretion of methylamine and formaldehyde within the normal range for a healthy population.
 

Fact Number 7:

In estimate, Americans spend more or less 14 million dollars per year on Creatine supplements.
 

Fact Number 8:

Creatine supplementation together with resistance training has been found to increase bone mineral content and density in older men.

Resistance training of 12 weeks increases bone mineral density in older men and creatine supplementation may provide an additional benefit for increasing regional bone mineral content. The increase in bone mineral content may be due to an enhanced muscle mass with creatine, with potentially greater tension on bone at sites of muscle attachment. –source

 

Fact Number 9:

Although Creatine is not banned by the National Collegiate Athletic Association (NCAA) or the International Olympic Committee, using it for athletic performance is controversial. The NCAA prohibits its member schools from giving Creatine and other muscle-building supplements to athletes, although it doesn’t ban athletes from using it. – source

 For me Dymatize 1.1 pound Micronized Creatine Monohydrate is still the best bang for your buck! (this is what I use)

dymatize creatine

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Fact Number 10:

The International Society of Sports Nutrition (YES; “The” Society itself) has declared its position on Creatine supplementation which is as follows:

Position Statement: The following nine points related to the use of creatine as a nutritional supplement constitute the Position Statement of the Society. They have been approved by the Research Committee of the Society.

1. Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.

2. Creatine monohydrate supplementation is not only safe, but possibly beneficial in regard to preventing injury and/or management of select medical conditions when taken within recommended guidelines.

3. There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.

4. If proper precautions and supervision are provided, supplementation in young athletes is acceptable and may provide a nutritional alternative to potentially dangerous anabolic drugs.

5. At present, creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity.

6. The addition of carbohydrate or carbohydrate and protein to a creatine supplement appears to increase muscular retention of creatine, although the effect on performance measures may not be greater than using creatine monohydrate alone.

7. The quickest method of increasing muscle creatine stores appears to be to consume ~0.3 grams/kg/day of creatine monohydrate for at least 3 days followed by 3–5 g/d thereafter to maintain elevated stores. Ingesting smaller amounts of creatine monohydrate (e.g., 2–3 g/d) will increase muscle creatine stores over a 3–4 week period, however, the performance effects of this method of supplementation are less supported.

8. Creatine products are readily available as a dietary supplement and are regulated by the U.S. Food and Drug Administration (FDA). Specifically, in 1994, U.S. President Bill Clinton signed into law the Dietary Supplement Health and Education Act (DSHEA). DSHEA allows manufacturers/companies/brands to make structure-function claims; however, the law strictly prohibits disease claims for dietary supplements.

9. Creatine monohydrate has been reported to have a number of potentially beneficial uses in several clinical populations, and further research is warranted in these areas.

 

BONUS FACT:

I say that Creatine is a “wonderful” supplement – Take that from a guy who generally dislikes supplements and sees 90% of supplements on the market as over-hyped rubbish.

Fact Number 11:

Chemically speaking, Creatine is a non-protein nitrogen; a compound which contains nitrogen but is not a protein per se.

Fact Number 12:

Creatine supplementation along with Weight Training lowered Serum Myostatin levels compared to exercise alone – which is good if your goal is more muscle and a healthier life. –study

 

Note: Myostatin is the protein that inhibits muscle growth and has catabolic effects.

Genetic freaks like Coleman may naturally have ZERO myostatin:

Ronnie Coleman the best pic

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Fact Number 13:

Image courtesy of omnifocus

 

creatine enters muscle cells directly

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Creatine does drive WATER to your muscles BUT it DOESN’T bloat your muscles with water since water is driven WITHIN EACH MUSCLE CELL (take note that muscles consist of 70% water in the first place) – therefore INCREASING the size of the muscle cell itself. Increasing the surface area of your muscle cells result in an increased strength and performance.

Fact Number 14:

Creatine supplementation with weight training induced increase in satellite cell number therefore allows ENHANCED MUSCLE GROWTH in response to training as a result.

In conclusion, the present study demonstrates for the first time that creatine supplementation in combination with strength training amplifies the training-induced increase in satellite cell number and myonuclei concentration in human skeletal muscle fibres, thereby allowing an enhanced muscle fibre growth in response to strength training.

 

Fact Number 15:

Creatine Supplementation does not disturb normal fluid distribution.

It was initially hypothesized that the water would be preferentially retained intracellularly, altering fluid distribution. However, this was not observed. Therefore, the theory of a Cr-related fluid shift is not supported because fluid distribution remained normal. –source

 

Fact Number 16:

Other forms of Creatine came up claiming that they are more effective than the basic Creatine Monohydrate (like Creatine Ethyl Esther and Buffered Creatine AKA Kre-Alkalyn), – but as predicted, research performed found no significant difference in muscle creatine content, body composition, or training adaptations between buffered creatine monohydrate and creatine monohydrate.

-source

 

Fact Number 17:

In the topic of novel forms of Creatine, we can safely shrug off marketing claims of other forms of creatine being better than monohydrate as BULL SHIT or hype at best.

Conversely, the efficacy, safety, and regulatory status of most of the newer forms of creatine found in dietary supplements have not been well established. Additionally, there is little to no evidence supporting marketing claims that these newer forms of creatine are more stable, digested faster and more effective in increasing muscle Creatine levels and/or associated with fewer side effects than Creatine Monohydrate. –study

 

Fact Number 18:

brain firing neurons

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Creatine helps improve cognitive function – especially for vegetarians

However, in vegetarians rather than in those who consume meat, creatine supplementation resulted in better memory. Irrespective of dietary style, the supplementation of creatine decreased the variability in the responses to a choice reaction-time task.

 

Fact Number 19:

You need to eat 1 kilogram of uncooked beef to get 5 grams of Creatine and cooking it decreases its creatine content down to 56% (at least 56%, could be more). So even if you ate your meat RAW you would need to down several pounds of meat per day only to reach the recommended 5 grams – loading is already out of the question.

Fact Number 20:

A study has determined the creatine content in some cooked meat products which are as follows:

  • Cooked Ham: 2.8g/kg 1.3g/lb
  • Frankfurters: 1.4g/kg 0.63g/lb
  • Wieners: 1.8g/kg 0.82g/lb
  • Chopped: 2.1g/kg 0.95g/lb
  • Mortadella: 1.5g/kg 0.68g/lb

 

Fact Number 21:

Creatine aids glucose absorption and uptake from bloodstream to your muscles especially after weight training. This is good especially for people with type 2 diabetes.

Fact Number 22:

Your body can also normally synthesize the amino acids methionine, glycine and arginine to produce Creatine to store into your muscles so they can be converted into phosphocreatine in the future to use as an energy source for high intensity activity.

Fact Number 23:

No, you are NOT likely to just piss away all the “water weight” you have gained if you stopped taking creatine; remember Creatine makes you gain weight by hydrating your muscle cells from within to a greater degree but it also allows you to train harder and recover faster – this in turn will lead to permanent gains and muscle memory.

Fact Number 24:

You can only gain a very subtle amount of creatine from meat sources, but if you so insist in exclusively taking Creatine from meat, then the best source would be a Creatine-Loading bodybuilder – which would require cannibalism…

Turkey for thanksgiving

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On the second though, it would be easier AND CHEAPER to do the “loading” yourself, wouldn’t it?

And so there you go- 24 solid facts about Creatine supplementation. Did I miss anything? If so please leave some comments in the comments section. Eat your eggs, and CREATINE, A-Lifters!

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