ExRx.net

What is creatine?
Creatine is an organic acid that is used as the initial energy source for muscles. It provides explosive energy that is the primary fuel while weightlifting and during other activities that require short bursts of energy.


Why supplement with creatine?
When you supplement with creatine basically you are adding extra fuel into the tank. You will be able to get a few extra reps in with exercises which will in turn put more stress on the muscle fibers and ultimately build muscle faster.


What does creatine do for you physiologically?
The only thing creatine does is it allows for you to have a prolonged power output (aka more reps). There are NO magic abilities when it comes to creatine. So that means no pumps, no increase in energy levels, no immediate increases in strength, doesn't directly increase muscle mass, you won't be able to fly or lift a car over your head, etc. If you think you are achieving any of those feats listed then either you have a gimmicky creatine matrix that has other compounds like stimulants packed inside of it or it's all in your head.


Does our body already make creatine?
Of course, on a daily basis we naturally produce about 3g.


What creatine should I buy? Which one is the best?
Well it isn't a trivial task but supplement companies love to pump out garbage on the market and all claims to be the best which can make it difficult for consumers to make a decision. I as many other members would recommend a tub Micronized Creatine Monohydrate. Most economical and smartest choice, no need for precursors, sugars, vitamins, etc.


Is creatine similar to steroids?
No, not at all. Ignorant morons like to use this to their defense as to why they are against its use even though it's blatantly false. Some so called 'experts' who think that they know it all will compare creatine to steroids, he's the same guy who thinks to build big biceps takes doing tons of bicep curls and/or does stability training.


Does creatines effectiveness diminish over time?
Not a chance, this is somewhat intertwined with the arguement that creatine is similar to steroids. As I said before it isn't similar to steroids in any way. Creatines effect on the body never changes, your body doesn't adapt to creatine the same way as your body does with certain steroids. You would be dead, life in animals/mammals/etc would be nonexistant without creatine, why adapt to something your body requires to keep functioning.


How should I take it?
Take it every day, on days where you workout take it post workout either mix it in with your protein shake or put a serving size in your mouth (usually 2-5g) and wash it down with your shake. On non workout days take in the morning when your body is in a hypersensitive state. You technically don't need to go off creatine. Your body doesn't adapt to its effects like steroids or other chemicals.


Any benefits of taking with a simple sugar?
The concept is that you spike your insulin with a simple sugar like dextrose, maltodextrin, etc; it makes for a shuttling effect for the creatine. If there is a benefit it isn't significant enough to make a difference. This doesn't hold true for supplemental insulin.


What do you think of protein-creatine matrixes out on the market?
Well if you manage to find a matrix that has a high quality whey or casein protein and is mixed with micronized creatine then I'm all for it. Chances of finding that though are next to 0%. Buy a separate tub of creatine and whey, get exactly what you want and is usually cheaper taking that route.


Creatine Monohydrate (CM) vs. Creatine Ethyl Ester (CEE):
CEE is a newer creatine on the market, it is supposedly better than CM since it absorbs better. Well it does absorb better into the bloodstream but the fatal flaw with CEE is that it doesn't assimilate into the muscles better, it's actually worse than CM. You will reap greater benefits from CM vs. CEE.


I heard that they had a breakthrough and found that Creatine Phosphoglucophagiotydalate is the greatest/best creatine out on the market, what do you guys think?
First off that's not an actual form of creatine, there are many different forms I'm sure we will see many more in the future. None of these other forms have been through the same rigorous testing/studying as CM and haven’t been clinically proven to be any better. The supplement market is not regulated by the FDA which makes for a playground for companies to make any claim(s) they want.


Do I need to load creatine?
NO! Taking 20 grams per day is not only incredibly wasteful but adds unnecessary stress to your kidneys. Go with your serving (normally 5g) of creatine per day and you are set to go. The one downside is it will take longer for your muscles to become fully loaded with creatine but since you will stay on creatine for months at a time you will hit 100% saturation no matter which route you choose.


Mixing Caffeine and Creatine?
Supposedly mixing creatine and caffeine such as taking it with your morning coffee is a poor combination since caffeine counteracts the effects of creatine. The issue with this topic is that it is poorly studied and hasn't been shown to have any conclusive evidence supporting the claim.


Side effects?
None that have been clinically shown but it has been reported where people can get a stomach ache, low leg pain, and most commonly bloating (edema). Supposedly it can cause renal failure but like steroids I'm sure the issue is blown way out of proportion and isn't backed by any data. As a precautionary measure though people who do have kidney disease shouldn't supplement with creatine.