Hi Jesus

Creatine is a huge subject and we've published quite a few articles about it in the past. Have a look here for more, and try searching our library using the word 'creatine':

pponline.co.uk/encyc/0864.htm

I took Creatine once (maximuscle orange flavour) and got a tremendous boost in my weight training maxes and reps. Was not doing a lot of running at the time so did not test it, but felt strong and energised.

However, this could have been a bit of a mental thing as there was a lot of hype about creatine at the time. Also, it was loaded with glucose which gives me a boost anyway.

I would advise its use if you have a competion or are trying to break a PB - a 3 day load up will do you no harm.

p.s. unfortunately it tastes like crap!

I took it for a while. It seemed to make a difference at first (not a huge difference, but my weights started moving up again after being "stuck), but after I got through that point, I hit another "stick point" and the creatine didn't get me through that one. Stopping the creatine did not seem to cause me to lose ground, either. It did not seem to impact my cycling workouts either way.

So, my experience suggests (for me, at least), that creatine might be an aid to getting through a plateau in the gym, but doesn't help my endurance workouts at all.

Creatine aids the production of ATP (muscle food-energy) whilst in greater levels of intensity i.e. sprinting, at slower speeds the effects of creatine are minimal, as stated no improvement made on endurance sessions. This is because at slower speeds the body will resinth ATP from glucose and fat!
Now creatine helps greater intensity workouts by increasing the amount of available energy, this comes in to play better with training of interval type so it is best used as a "training aid" so that sessions have a better quality, as far as competing go's shorter sprints dont really benefit because there too short but 400m and 800m do respond well because of the interplay with lactate (due to creatine "producing" more energy it helps buffer to some extent lactic acid). The best way that I have found to take creatine is with short bursts - up to 20g for 5 days and then stop for up to four weeks (levels remain high for some tome after stoping) and by doing this side effects are less of a problem.
Hope this helps!

unfortunately you do not state what type of training regime you are using, if you are a sprinter or using interval training try taking your creatine before training, if you are a distance runner take it after training as a recovery aid with your first carb drink. I would not necessary load for running (over 5 days) as a long loading regime seems to work just as well, and you should not get the accompanying weight gain (you may not want it as a runner) as a recovery drink I would use anything from 3 to 5 grams of creatine all depending on your body weight, in at least 60 grams of carb (Tekno fuel is an extremely good carb) and I am nothing to do with the company just use there products, get a good quality creatine (not all created equel I've tried most) look at reflex, (I'm nothing to do with those either) just good products. There is a lot of B.S. out there with regard to creatine, used it for years never had a problem, IF you get cramps (some reported) dont blame the creatine look at your hydration regime, the idea as a recovery drink is to replenish the muscles with carbs and water that is exactly what creatine does hence the possible cramps (never had them myself), remember it's all about recovery as well as hard training, creatine is a good product if used right once your muscles are saturated with creatine you will excrete the rest, hence the dose as low as 3 grams. train hard recover well and improve. John Murphy

I've tried a number of the various options available. More recently i tried buffered creatine under the brand "Kre-Alkalyn". You don't need to load and only take it 30 mins before your workout/event. Apparantly it doesn't turn to creatinine toxin so you get max benefit (no taste either :lol: ).

I have to say that i have definitley experienced an improvement when using it (don't use it all the time). Anyone else tried this product?

"TAKE CREATINE BEFORE TRAINING"

Are you trying to waste money?
Creatine is best ingested after training as this is the best time to uptake nutrients!

I presume you thinking about the alkalinity of creatine aiding in the buffering of session! this does not work in that time period.

As for the aspect of not using a loading regime, it is the process of taking creatine over prolonged periods of time that increases the issues or cramps and muscle tightness (yes hydration plays a factor because your taking it for too long). It is a fact that creatine levels remain high for some time once stoped being taken (hense claims "I felt no different when I stoped") so why increase the possibility of injury when the benefits can be felt with the technique stated!

You have stated in you own post that once muscles are saturated you excrete the rest. well that is right (hence load up then stop)
and as for taking 3g a day from the start that would take approx 2-3 months for muscles to increase there levels to optimal amounts.

AJ and others have covered the important information on creatine. I am writing to advise you on Kre-Alkalyn creatine. The promoters of this creatine have truely stretched the truth to new lows. Stay with large and well respected sport supplement companies for your creatine and stay away from Kre-Alkalyn. Personally, I would stick with Creapure brands like Universal, Prolab, etc.

The Muscletech Cell-tech is a good brand yet Universal makes a Cell Pro with primarily the same ingredients plus Creapure and a better manufacturing name.

Thanks KR. Are you saying that Kre-Alkalyn's claims of patented technology that prevents the conversion of creatine to toxins when mixed with water are misleading? Does this product also turn to toxin?

The price of Kre-Alkalyn is high per mg but you only need 5mg per training session. Why do creatine mnfrs rcommend taking it before training yet A-J says after?

Please read brian Mac's web site for all you need to know about creatine and it's useage, it's a very good and informative web site. John Murphy