What evidence is given for Creatine scientific or testimonial?
The evidence I will provide is strictly scientific, the information comes from the Journal of Sports Nutrition. The article is written by Richard B. Kreider, Exercise & Sport Nutrition Laboratory Department of Human Movement Sciences and Education The University of Memphis. The author has many credentials, such as his testing of finding the effects of six weeks of creatine monohydrate supplementation in male and female track athletes, which can be found in the Journal of Strength and Conditioning. All of his research is peer reviewed.
Does the experimental testing of Creatine answer all questions asked such as will Creatine increase mass and strength? Was a double blind placebo used? What Methods were used? What dosages was the group given? How long was the testing?
The purpose of this study was to examine the effect of creatine supplementation in conjunction with resistance training on physiological adaptations including muscle fiber hypertrophy and muscle creatine accumulation. METHODS: Nineteen healthy resistance-trained men were matched and then randomly assigned in a double-blind fashion to either a creatine (N = 10) or placebo (N = 9) group. Periodized heavy resistance training was performed for 12 wk. Creatine or placebo capsules were consumed 25 grams per day for 1 wk followed by a maintenance dose of 5 grams per day for the remainder of the training. RESULTS: After 12 wk, significant increases in body mass and fat-free mass were greater in creatine than placebo subjects. After 12 wks, increases in bench press and squat were greater in creatine subjects. Compared with placebo subjects, creatine subjects demonstrated significantly greater increases in muscle total, creatine concentrations were unchanged in placebo subjects. Muscle creatine was significantly elevated after 1 wk in creatine subjects (22%), and values remained significantly greater than placebo subjects after 12 wk. Average volume lifted in the bench press during training was significantly greater in creatine subjects during weeks 5-8. No negative side effects to the supplementation were reported. CONCLUSION: Creatine supplementation enhanced fat-free mass, physical performance, and muscle morphology in response to heavy resistance training, presumably mediated via higher quality training sessions. This study was conducted by Richard B. Kreider of the Exercise & Sport Nutrition Laboratory Department of Human Movement Sciences and Education The University of Memphis. The one concern I have with this study is it seemed to leave out the limitations that Creatine may have on some body types.
If you’re interested in creatine, don’t blithely begin dosing yourself with the chemical. Although there are no known side effects associated with creatine intakes of 1-10 grams per day (Such intakes are within the normal dietary range), it’s always wise to get your physician’s OK first.
Will the Use of Creatine replace good eating habits or exercise?
There is no replacement for exercise or good eating habits, but creatine has been found to do the following:
Increase in concentrations of creatine & phosphocreatine in resting muscle cells; an increased rate of resynthesis of phosphocreatine between bouts of activity; enhanced metabolic efficiency (lower production of lactate, ammonia, and/or hypoxanthine); & enhanced adaptations through higher training loads. Creatine supplementation during training may also promote greater gains in lean body mass.
The Centers for Disease Control and Prevention in Atlanta analyzed the wrestlers’ deaths and did not implicate creatine use as a contributing factor (20). The US Food and Drug Administration said it would investigate creatine’s possible role in the deaths, but has not yet issued a report. The only documented side effect of creatine supplementation appears to be weight gain, says Kreider. He says unpublished anecdotal reports about side effects have linked creatine use to muscle strains or pulls, muscle cramps, and renal failure. All though no long term side effects have been reported.