Bodybuilding, Creatine

Fairly. There are a few drawbacks, but no biggies. But, at the same time, I have not heard of long term studies done. It (more or less)helps you body's energy system recover from quick bouts faster. But keep in mind, I am not an expert.

I don't know much on the subject, however my advice would be that you should only take it for a certain amount of time before you have a break period from it.Too much of anything is bad for you. Try researching more on the internet and other members.

Yes, they are pretty safe, they are NOT banned by any major sports bodies(ie:IOC) althought you do have to consume them in a proper way.

have used creatine with a heart condition to build muscle mass rather than use steak or any red meat under the current legislative failure to prevent antibiotic use by breeders etc.suggest you use 1/3 amount recommended.remember its an assist to your workouts not a magic potion to build buns.

CREATINE

What is it???
Creatine is a protein that is made naturally in the body from three amino acids (arginine, glycine and methionine), but can be found in meat and fish or taken in higher doses as a supplement. It is available as a single supplements, and is an ingredient in 'all-in-one' supplements and supplement 'stacks'.

What does it do???
Creatine combines with phosphorus to form phosphocreatine (PC) in your muscle cells. This is an energy-rich compound that fuel your muscle during high-intensity activities, such as lifting weights or sprinting. Boosting PC levels with supplements (typically around 20 percent) enable you to sustain all-out effort longer than usual, and recover faster between sets, resulting in greater strength and improved ability to do repeated sets. This may lead to faster gains in strength and lean mass. Studies also shown that creatine supplement can improve performance in high-intensity activities (performing more reps & sets), speed recovery between sets, as well as increase total lean body weight.

Do you need it???
If you train with weights , sprint or do any sport that includes repeated high-intensity movements, sprints, jumps, rugby, football or throws, creatine supplements may help increase your performance, strength and muscle mass, some research found that creatine improved sprint times & agility-run times in football players. But if you are a endurance athlete it does not increase endurance performance at all.

Are there any side effects???
The main side effect is weight gain due to the partly to extra water in the muscle cells & partly to increased muscle tissue. While this is desirable for bodybuilders and people who work out with weights, it could be disadvantageous in sports where there is critical ratio of body weight and speed (running) or in weight-category sports. Some people find they get water retention, particularly during the loading phase. Other reported side effects include cramps and stomach discomfort, which may normal amounts of creatine need to be processed by the kidney damage. While short-term and low-dose creatine supplementation appears to be safe, the effects of long term and /or high-dose creatine supplementation, alone or in combination with other supplements, remain unknown.

Different forms of creatine supplements
Creatine monohydrate is the most widely available form of creatine, It comprises a molecule of creatine with a molecule of water attached to it, so it is very stable. Other forms of creatine such as creatine alpha keto-glutarate, creatine gluconate, creatine ethyl ester, creatine methyl ester, tricreatine orotate and creatine citrate, claim that they are better absorbed than creatine monohydrate, pass across cell membranes more easily and result in greater uptake by the muscles. However, there is no evidence that these alternative form of creatine produce higher levels of phosphocreatine in the muscle cells or result in greater increase in performance or muscle mass. All ultimately produce a similar result.

What happen when you stop taking creatine supplements???
When you stop taking creatine supplements, muscle creatine levels will drop back to normal levels over a period of 4 weeks. During supplementation your body's own synthsis of creatine is depressed, but this reversible. Certainly, fear that your body permanently shuts down normal creatine manufacture are unfounded, You may experience weight loss and there are anecdotal reports about athletes experiencing small reductions in strenght & power, although not back to pre-supplementation levels.

It has been proposed that creatine is best taken in cycles, such as 3-5 months followed by a 1- month break.

Best Regards

Gus