creatine studies. The data showed no reports of cramping and no reports of muscle strains or pulls in subjects taking creatine-containing supplements. Further, a significantly greater incidence of GI (stomach discomfort) was reported in subjects ingesting placebos compared to creatine-containing supplements.
These findings indicate that creatine supplementation during various exercise training conditions does not increase the incidence of muscle cramping, muscle strains or pulls, or GI distress.
There's no scientific evidence to indicate that creatine supplementation is not a medically safe practice. Those who suggest otherwise simply are not familiar with the medical and scientific literature on creatine."
2. - page 97 Creatine Monohydrate - references cited were from P.J. Arciero, et al., "Effects of creatine Supplementation and Weight training on Resting Metabolic Rate and 1 RM in College-Aged Males," International Sport Nutrition Conference, 1997.
"Creatine is perhaps the best supplement ever to hit the sports nutrition market. But, it's not just for athletes who are trying to bulk up. Creatine has other actions which may help support fat loss along with muscle growth. For instance, a recent study shows creatine may significantly enhance the metabolic rate, which helps your body burn more calories.
Creatine may also "superhydrate" or volumize your muscle cells to further stimulate protein synthesis and decrease protein breakdown. Make no mistake, volumizing isn't about water retention, which happens outside the cell. Your muscles really are getting bigger, fuller, rounder - from the inside out. This could enhance muscularity and create an improved environment for muscle growth. A volumized cell may also be more resistant to breakdown. After a loading dose of 5 grams four times a day, a maintenance dose of five grams a day will likely get the job done."
3. Muscle Media June 2001 - Senior Science Editor; David Kennedy, Contributing Writers; Lary Dossey, M.D., Dr. Jeffrey Life, M.D., Ph.D., Pavel Tsatsouline, M.S., Scientific Advisory Board; Chris Riggs, Ph.D., Matt Vukovich, Ph.D., Sheila Collins, Ph.D., Martin Gibala, Ph.D., Paul Greenhaff, Ph.D., Robert Hichner, Ph.D., Kerry Kuehl, M.D., Mark Tarnopolsky, M.D., Ph.D., - page 48 Vegetarians may notice awesome strengths from creatine supplementation - references cited were from D.G. Burke, et al., "The Effect of Creatine and Weight Training on Resting Muscle Creatine and Fiber Size in Vegetarians" presented at 2001 Experimental Biology: Orlando, Florida.
"University studies have shown that by supplementing with creatine, you may increase your muscles phosphocreatine pools by over 20 percent. And, a 20 percent increase in phosphocreatine levels, according to research, theoretically might be expected to increase high-intensity exercise performance by at least 5 percent, due to an increased regeneration of adenosine triphosphate, or ATP - which is exhaustively depleted during strenuous training but which is the only thing our bodies can use for energy.
It's been widely believed that creatine supplementation may be of greater benefit to those with low resting muscle creatine phosphocreatine stores, such as vegetarians (remember, creatine is found naturally in some meats, like beef and fish). To test this, scientists from the University of Saskatchewan and McMaster University randomly assigned a group of vegetarians and a group of non-vegetarians to receive a placebo or a creatine supplement and take part in heavy resistance training for eight weeks. Muscle biopsies taken before the study |
