Creatine ??

[c_cat]

My DH and I started weight training. Our trainer has left us alone about buying all the supplements etc, and just said, I'm glad you're on Atkins. (He knows we both have lost weight).

Stepdaughter started weight training, and her trainer is telling her to drink protein shakes all the time, and now she handed me creatine to add to her shake.

Is this dangerous? What is creatine?

(Sorry so out of it, but we never take anything besides magnesium and potassium.)

[doreen T]

hi there,

Creatine is a naturally occurring substance that plays an important role in the production of energy in the body. The body converts it to phosphocreatine, a form of stored energy used by muscles. It also helps to hold water in the muscle tissue. This has advantages to body-builders and athletes needing ready energy for intense muscle effort.

Our bodies make our own creatine from amino acids in protein. Animal proteins especially are rich in the necessary building blocks ... vegetarian athletes may be ones who derive most benefit from supplementing with creatine. That being said, the recommended doses for body-building and muscle enhancement are greater than what the body would make itself. There's a drawback though ... creatine requires glucose or some other sugar carbohydrate in order to be taken up by muscles, and most (but not all) creatine supplements out there do contain added sugar.

Generally, creatine is used as a performance enhancer for competitive athletes and body-builders. Its use for general weight & fat loss is not proven.

You might find more benefit with l-glutamine supplementation. Glutamine is an amino acid that will help with rebuilding muscle after resistance exercise and aids post-exercise recovery. And it's widely recommended to help combat carbohydrate cravings and related anxiety.

For more information, check out: Creatine (http://www.wholehealthmd.com/refshelf/substances_view/1,1525,10020,00.html)

Glutamine (http://www.wholehealthmd.com/refshelf/substances_view/1,1525,10030,00.html)

hth,

Doreen

[c_cat]

Thanks for the fast and informative reply.

I tried searching the web, but all that information can be confusing. Thanks agin.

[Natrushka]

While an insulin spike that is geneated from glucose will definitely increase creatine uptake into the muscles, it is not a neccessity.

Creatine will be absorbed and utilized by the body no matter what accompanies it. Absorption may be better with carbs, but even in the absence of carbs the creatine will still be utilized.

Creatine is not geared toward fat loss, but rather maintaining or increasing physical strength. The idea being if you're stronger you can lift heavier weight, creating more lean muscle tissue, which will in turn burn fat for you.

Nat

[Chrisuk]

From the link in Doreens post,

"# Various sports associations warn that there have been individual reports of side effects related to creatine use; these include some cases of brief but acute dehydration, stomach and muscle cramps, and diarrhea. Although these reports are anecdotal (i.e., not substantiated by well-designed research studies), regular creatine users should be aware of such possible problems."

and there's more in the article that points towards "unsubstantiated" or unusual problems, almost casting off the issues as worth ignoring. Wonder where I hear this sort of thing from usually, drug companies?

Personally, I'd avoid creatine until the research is fuller and more balanced to make a truly informed decision. I'm sure you'll do fine without it!