i remember reading sometime ago on this board that creatine (or something) should be cycled..
i just came across a fairly new article talking about taking it daily as it helps a lot of other things besides muscle building..
source:
http://www.vitacost.com/newsletter/n...ter.cfm?nl=238
also they sell 1kg (2.2lbs) of creatine powder for
18.99!
http://www.vitacost.com/NSICreaPureregCreatine
cut and paste of the article:
--------------------------
Creatine Benefits go Well Beyond Building Muscles
By Allen S. Josephs, M.D.
President, Vitacost.com 08/25/2005
The supplement creatine is well known to most of you weightlifters and athletes. If you were to go into a gym and see some muscle-bound fellow, there is a high likelihood that that individual takes creatine on a regular basis. Although most of you readers of this newsletter may be healthier and more fit than the general population, I suspect that the majority of us are not pumping iron or participating in triathlons.
However, it now appears that you don't need to be in serious physical training to enjoy the tremendous benefits of creatine, Creatine, as it turns out, has some tremendous health benefits outside of the sports fitness arena that could benefit all of us as well. Let's explore several studies that have shown broader implications of creatine for your health.
But first, a little background on the nutrient. Creatine was discovered by a French scientist, Chevreul, from a meat extract in 1832. It was found that creatine levels in wild animals were 10 times higher compared to captive animals, suggesting that physical activity might have an influence on the amount of creatine in an animal's body. However, it wasn't until the early 1990s that creatine supplementation was found to enhance sports performance. By 1996, it was estimated that 80% of the athletes who participated in the summer Olympics were using creatine. Now please bear in mind, creatine is not in any way considered a drug. It is not an anabolic steroid or a prohibited nutrient. It is considered a food product. Mark McGwire, during his 1998 Major League Baseball homerun record-breaking year, was said to have used "legal and sanctioned" creatine.*
The highest concentrations of creatine are found in beef, along with certain fish, such as salmon, tuna and herring. It naturally occurs in your body, although only approximately half of the required creatine is synthesized in the body. The other half must be ingested. Creatine and its phosphorylated form, phosphocreatine are absolutely essential in the generation of ATP energy molecules which power our cells. It is sort of like recharging the rechargeable batteries in our bodies.
In the July 2005 edition of the prestigious journal, Thorax1 researchers out of Glasgow, Scotland tested creatine supplementation in a group of thirty eight patients with chronic obstructive pulmonary disease (COPD). Half of the group was given a loading dose of creatine monohydrate 5.7 grams three times daily for two weeks following by 5.7 grams daily thereafter, while the other group was given placebo. Baseline pulmonary function testing was performed, along with measurement of muscle mass, muscle strength and endurance. All individuals participated in a pulmonary rehabilitation program. It was found that those patients treated with creatine increased fat free mass by about 2-½ pounds. They also showed improvement in peripheral muscle performance and endurance. In addition, the creatine group improved overall in health status between baseline and post rehabilitation (this did not occur in the placebo treated group). The authors of the study suggested that creatine may constitute a new ergogenic supplement for those that suffer from COPD. The results could be positive news as a supporting nutrient for those of you suffering from chronic lung disease such as asthma or emphysema.
In another fascinating study,2 a group of young adults were randomly selected to take a daily multi-vitamin for four weeks. The groups were then divided randomly, with the control group continuing to receive multi-vitamin for an additional four weeks. However, the experimental group began taking the multi-vitamin along with a creatine daily supplement that was equal to twice their daily creatine excretion for an additional four weeks. Total plasma homocysteine levels were measured in all participants at the beginning and end of the study. After four weeks of creatine supplementation, those individuals treated with the creatine had a reduction in homocysteine levels by up to 1.8 which was statistically significant. It was suggested that creatine supplementation may be an effective adjunct to vitamin supplements for lowering homocysteine levels.
As a neurologist, I have been fascinated by creatine for years. While I take care of many patients with stroke, Parkinson's disease, dementia and the like, I also care for patients with muscle and nerve diseases. In the May 2004 edition of the prestigious journal Neurology, there was a study published involving thirty boys with Duchene's Muscular Dystrophy.3 The group was treated with four months of creatine monohydrate followed by a six-week washout period and then four months of placebo. During the creatine treatment phase, there was a statistically significant improvement in hand grip strength along with fat-free mass. The supplement was well tolerated by the boys.
In another study, it was shown that low-dose creatine supplementation at 60 mg per kg daily improved work capacity in patients with a muscle disorder known as McArdle disease.4 Oral creatine supplementation has even been shown to have some benefit in cervical spinal cord injuries. In a study published in the Archives of Physical Medical Rehabilitation three years ago, 16 men with cervical spinal cord injuries were treated with either 20 grams a day of creatine monohydrate or placebo for seven days with a subsequent washout period of twenty one days. The groups then were switched. It was found that those individuals who were treated with creatine experienced enhanced exercise capacity.5
Creatine has also been studied in older age groups with varying results. There are a few clinical trials indicating that it appears to improve exercise performance and muscle mass in individuals in their 50s to 70s.6, 7.There have been some studies showing that it helps speed up recovery after injury. There was even an interesting study out of Japan in 2002 published in the journal NeuroScience Research, suggesting that short-term creatine supplementation at 8 grams daily for five days was able to improve mental fatigue and cognitive function.8
Although creatine has had some occasional negative press, it is overall considered extremely safe. In a study published a couple of years ago in the journal Medicine and Science in Sports and Exercise, it was found that acute creatine supplementation did not alter insulin action in healthy, active untrained men.9 I feel very confident that creatine can be used by most of you with minimal to no side effects.
Nutraceutical Sciences Institute (NSI) has just released two creatine products. The first product called CreaPure is a patented form of creatine made in Germany that is synthesized and guarantees you the highest quality, purity and safety. Each scoop contains 5 grams (5,000 mg) of CreaPure, which mixes quite easily in water or juice. The low cost and value of this product is amazing: There are 200 servings per container for a cost of under $19. This is less than 10 cents per serving! We also offer creatine monohydrate in capsule form with three capsules providing 2.25 grams (2,250 mg) of creatine monohydrate. This provides 100 servings for under 20 cents per day for those that want a lower dosage and/or the convenience of capsules. These are among the best prices (as much as 70% less than others) for the best quality creatine available anywhere.
The typical adult dose for creatine is usually considered 5 grams, two to four times daily for five days as a loading dose, with 2 to 5 grams daily thereafter. It is best to take creatine with a small amount of a glucose product to enhance its function. Interestingly, alpha lipoic acid taken with this product can also have a similar added benefit.
If you are looking for some additional improvement in strength, muscle mass and endurance-whether you are an athlete or not-consider adding creatine to your daily regimen.
