Creatine Protein Powder

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JP2740

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Is creatine safe to have in protein powder? This is the most common question I've been asked since being in medical school. I know it all has to eventually go through the kidney, but I can't think of any reason why that would particularly be harmful. Any takers?
 
Its funny because i was just looking into creatine supplementation and no I can't find any overt "dangers" so long as you use it correctly; and, as stated above, I wouldn't do a loading phase (I think some recommend a 20g/day for a week loading regime... I just take 5g/day). Just make sure that you drink plenty of water in order to stay hydrated and avoid muscle cramps because creatine can dehydrate you.
 
It is very common for creatine to be used in post workout protein shakes. I have been taking the two together for a few years now. As another user said, I use creatine that does not require a "loading phase." The amount you take is dependent on body weight, of course, but 5-10 g per day is enough. After your muscles are creatine saturated, you only need about 5g/day to maintain. I have seen good results using a creatine blend of a few different creatine forms, as straight up Creatine Monohydrate has been associated with bloating and "puffiness" in some people.

Creatine is well researched and is very helpful for anyone who is taking on a muscle building or strengthening regimen. All about that ATP!
 
Any information about getting off of it after longterm use?
 
DeMoNdOgDFM said:
It is very common for creatine to be used in post workout protein shakes. I have been taking the two together for a few years now. As another user said, I use creatine that does not require a "loading phase." The amount you take is dependent on body weight, of course, but 5-10 g per day is enough. After your muscles are creatine saturated, you only need about 5g/day to maintain. I have seen good results using a creatine blend of a few different creatine forms, as straight up Creatine Monohydrate has been associated with bloating and "puffiness" in some people.

Creatine is well researched and is very helpful for anyone who is taking on a muscle building or strengthening regimen. All about that ATP!
Click to expand...

When I used to lift, I used Kre-Alkalyn instead of Monohydrate. No bloating or any of that nonsense.
 
JP2740 said:
Any information about getting off of it after longterm use?
Click to expand...

What do you mean? You don't get like addicted to creatine...you just stop. You might drop a few pounds of water weight but that's about it.

And in regards to the original question I agree to not do the loading doses. 20g a day of creatine is a crapload
 
Rae C, Digney AL, McEwan SR, Bates TC (October 2003). "Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial". Proceedings. Biological Sciences / the Royal Society 270 (1529): 2147–50.

Your liver synthesizes creatine for energy so I don't see why conservative supplementation would be dangerous. Like others have said I would avoid loading stages. I have also read that you should cycle your use, like 6 weeks on 6 weeks off so your body doesn't quit producing it (don't have any evidence to back this up though).
 
As someone who's done an extreme amount of research in supplement usage and have used a variety of supplements in the past 6 years... I'll be one of many to say that creatine is one of the FEW supplements which are very good to use.
It is absolutely safe.... shouldn't even be questioned except by skinny 14 year olds and their mamas.
 
calvnandhobbs68 said:
What do you mean? You don't get like addicted to creatine...you just stop. You might drop a few pounds of water weight but that's about it.

And in regards to the original question I agree to not do the loading doses. 20g a day of creatine is a crapload
Click to expand...

Most people don't even gain any water weight... I'd reccomend purple K for actual (strength only) gains.
 
JP2740 said:
Is creatine safe to have in protein powder? This is the most common question I've been asked since being in medical school. I know it all has to eventually go through the kidney, but I can't think of any reason why that would particularly be harmful. Any takers?
Click to expand...

I don't think there is much science to suggest creatine monohydrate is particularly dangerous. That being said, most science out there also suggests it doesn't really do much for you. It supposedly increases your water retention so perhaps your muscles look fuller, and there is a definite reported placebo effect, particularly if you stay blissfully ignorant of the lack of science behind it's use.
 
I've noticed that medical journals seem to understate the effects and exercise science/physiology type journals tend to overstate.

A few of the phd people I know in the area say that it probably adds 1-2 reps to your major movement, which seems reasonable to me. 1-2 reps can be a game changer for some of the powerlifting people.

But no, no problems that I am aware of.
 
Creatine, not even once. Stay natty OP.

384784_155808257862847_100003010203292_223910_220032826_n.jpg

creatine.bmp

402497_155809501196056_100003010203292_223912_1720567412_n.jpg
 
If you didnt hear it in class....your body secretes 99.7% of the creatine that it takes in, so you're literally pissing money away...unless you're a frail-body vegetarian and dont get enough meat. It doesn't help you unless you're trying to get mass, and when you come off of it, your body rebounds and the water-filled mass that you had turns flabby if you don't taper off correctly by doing lots of conditioning as you taper off.

I am telling you from experience here- I played AAA varsity baseball through high school where supplementation was huge, and have been doing CrossFit for ~7 years. I also go to a school with one of the best sports med programs in the country, and the above is what our attendings also say.
 
Law2Doc said:
I don't think there is much science to suggest creatine monohydrate is particularly dangerous. That being said, most science out there also suggests it doesn't really do much for you. It supposedly increases your water retention so perhaps your muscles look fuller, and there is a definite reported placebo effect, particularly if you stay blissfully ignorant of the lack of science behind it's use.
Click to expand...

Umm, I think you missed the boat on this one. There is ample evidence supporting its use. For reasons both far too verbose/advanced for this thread and still not yet fully elucidated.
 
Trogghunter said:
If you didnt hear it in class....your body secretes 99.7% of the creatine that it takes in, so you're literally pissing money away...unless you're a frail-body vegetarian and dont get enough meat. It doesn't help you unless you're trying to get mass, and when you come off of it, your body rebounds and the water-filled mass that you had turns flabby if you don't taper off correctly by doing lots of conditioning as you taper off.

I am telling you from experience here- I played AAA varsity baseball through high school where supplementation was huge, and have been doing CrossFit for ~7 years. I also go to a school with one of the best sports med programs in the country, and the above is what our attendings also say.
Click to expand...

Again, wrong. Many/most MDs/DOs/Whatever are clueless concerning the effects of creatine outside of perhaps its use in cancer patients. This is actually one of the more misinformed posts I've read in a while, wow.
 
DreamingTheLive said:
Umm, I think you missed the boat on this one. There is ample evidence supporting its use. For reasons both far too verbose/advanced for this thread and still not yet fully elucidated.
Click to expand...

Um no, I'm not the one who missed the boat. Do a pub med search. at least half of the studies show little to no efficacy, and those that do tend to be poorly designed studies published in lower pedigree journals that will publish anything. The small gains of creatine tend to be equivalent to placebo effect. As mentioned above, your body rapidly turns all creatine beyond physiologic levels to urine. You will get some water retention, which maybe makes your muscles look bigger, and again contributes to the placebo effect, but science hasn't borne out the suggestions that it increases strength or let's you do more reps, and this is one of the more extensively studied supplements.
 
JP2740 said:
Is creatine safe to have in protein powder? This is the most common question I've been asked since being in medical school. I know it all has to eventually go through the kidney, but I can't think of any reason why that would particularly be harmful. Any takers?
Click to expand...

Personally never found it to be substantially helpful, but my roommate loved using it with his whey. I vaguely remember doing a few Pubmed searches on it and decided to just go with whey and animal flesh.
 
Creatine? You mean steroid powder?

On a serious note, I think the doses manufacturers suggest are intended for people trying to squeeze out as much effect as they can (and to sell more). Meaning diminishing returns at a certain point and more creatine to piss out that never actually enters myocytes in the first place. I've never looked it up though.
 
What are your guys' favorite product?
 
JP2740 said:
What are your guys' favorite product?
Click to expand...

Whey protein is the only "product" you need to build muscle. You aren't training for Mr. Olympia and you aren't sponsored by a supplement company, so forget the other crap.

A clean diet, good sleep and consistency in your workouts are also very important.
 
On a cold Friday afternoon, I had come home from school. I had been thinking of the gym all day. I was hungry, didn't have any lunch. In fact, I didn't eat because I spent the money. For the past month I was saving up for something. Something special which I bought at GNC. I was surprised they didn't ask for ID; I was pretty sure the cashier noticed how nervous I was. Anyways, my mom asked my how my day was when I got home, but I ignored her. I have more important things to do. I run to the bathroom and unpack my bag. In my school bag is a white plastic bag from GNC. I open the bag, first removing the receipt and flushing it down the toilet to get rid of the evidence. My heart was racing now. I unpack the creatine monster from the bag.

I wonder what people will be asking me when they see that I will be 50lbs heavier. Should I say I was just eating a lot? I remove the label from the tub and tear it into a thousand small pieces. I flush that down the toilet, too. It is time now. I run up to my room when my mom ask me what I am holding. I panic, sweat drips down my forehead and my teeth chatter. "Mom, it's just for a school project". "What project?" "I don't know mom I just started it!". A tear runs down my cheek. I run upstairs and open the creatine, scooping upservings into a clear water bottle. What have I gotten myself into? I fill it with water and drink it. There is no turning back now. The creatine monster is inside me now, it will control me. What should I do if I die? I cant let my family know about this.

I open the creatine tub and throw it all out the window; a white cloud of mysterious dust sparkles into the wind so graciously. I feel the substance taking control of me; I am now the monster. I walk downstairs, its time to work out; time to get big. Now I worry, I don't want to get too big; people will think I use steroids. I do use steroids. No I don't. Creatine. All I see is the weights now, I am almost downstairs when I hear "Do you want a cookie I just baked". I know I do not have time for this **** now. "No mom I do not want a cookie" I walk in the basement and drop to my knees before the weights, tears running down my cheeks. I turn to the right and look at myself in the mirror. Oh god, what have I done?
 
SouthSideSteve said:
On a cold Friday afternoon, I had come home from school. I had been thinking of the gym all day. I was hungry, didn't have any lunch. In fact, I didn't eat because I spent the money. For the past month I was saving up for something. Something special which I bought at GNC. I was surprised they didn't ask for ID; I was pretty sure the cashier noticed how nervous I was. Anyways, my mom asked my how my day was when I got home, but I ignored her. I have more important things to do. I run to the bathroom and unpack my bag. In my school bag is a white plastic bag from GNC. I open the bag, first removing the receipt and flushing it down the toilet to get rid of the evidence. My heart was racing now. I unpack the creatine monster from the bag.

I wonder what people will be asking me when they see that I will be 50lbs heavier. Should I say I was just eating a lot? I remove the label from the tub and tear it into a thousand small pieces. I flush that down the toilet, too. It is time now. I run up to my room when my mom ask me what I am holding. I panic, sweat drips down my forehead and my teeth chatter. "Mom, it's just for a school project". "What project?" "I don't know mom I just started it!". A tear runs down my cheek. I run upstairs and open the creatine, scooping upservings into a clear water bottle. What have I gotten myself into? I fill it with water and drink it. There is no turning back now. The creatine monster is inside me now, it will control me. What should I do if I die? I cant let my family know about this.

I open the creatine tub and throw it all out the window; a white cloud of mysterious dust sparkles into the wind so graciously. I feel the substance taking control of me; I am now the monster. I walk downstairs, its time to work out; time to get big. Now I worry, I don't want to get too big; people will think I use steroids. I do use steroids. No I don't. Creatine. All I see is the weights now, I am almost downstairs when I hear "Do you want a cookie I just baked". I know I do not have time for this **** now. "No mom I do not want a cookie" I walk in the basement and drop to my knees before the weights, tears running down my cheeks. I turn to the right and look at myself in the mirror. Oh god, what have I done?
Click to expand...

:laugh:
 
SouthSideSteve said:
On a cold Friday afternoon, I had come home from school. I had been thinking of the gym all day. I was hungry, didn't have any lunch. In fact, I didn't eat because I spent the money. For the past month I was saving up for something. Something special which I bought at GNC. I was surprised they didn't ask for ID; I was pretty sure the cashier noticed how nervous I was. Anyways, my mom asked my how my day was when I got home, but I ignored her. I have more important things to do. I run to the bathroom and unpack my bag. In my school bag is a white plastic bag from GNC. I open the bag, first removing the receipt and flushing it down the toilet to get rid of the evidence. My heart was racing now. I unpack the creatine monster from the bag.

I wonder what people will be asking me when they see that I will be 50lbs heavier. Should I say I was just eating a lot? I remove the label from the tub and tear it into a thousand small pieces. I flush that down the toilet, too. It is time now. I run up to my room when my mom ask me what I am holding. I panic, sweat drips down my forehead and my teeth chatter. "Mom, it's just for a school project". "What project?" "I don't know mom I just started it!". A tear runs down my cheek. I run upstairs and open the creatine, scooping upservings into a clear water bottle. What have I gotten myself into? I fill it with water and drink it. There is no turning back now. The creatine monster is inside me now, it will control me. What should I do if I die? I cant let my family know about this.

I open the creatine tub and throw it all out the window; a white cloud of mysterious dust sparkles into the wind so graciously. I feel the substance taking control of me; I am now the monster. I walk downstairs, its time to work out; time to get big. Now I worry, I don't want to get too big; people will think I use steroids. I do use steroids. No I don't. Creatine. All I see is the weights now, I am almost downstairs when I hear "Do you want a cookie I just baked". I know I do not have time for this **** now. "No mom I do not want a cookie" I walk in the basement and drop to my knees before the weights, tears running down my cheeks. I turn to the right and look at myself in the mirror. Oh god, what have I done?
Click to expand...

Boredom is hilarious :laugh:
 
SouthSideSteve said:
On a cold Friday afternoon, I had come home from school. I had been thinking of the gym all day. I was hungry, didn't have any lunch. In fact, I didn't eat because I spent the money. For the past month I was saving up for something. Something special which I bought at GNC. I was surprised they didn't ask for ID; I was pretty sure the cashier noticed how nervous I was. Anyways, my mom asked my how my day was when I got home, but I ignored her. I have more important things to do. I run to the bathroom and unpack my bag. In my school bag is a white plastic bag from GNC. I open the bag, first removing the receipt and flushing it down the toilet to get rid of the evidence. My heart was racing now. I unpack the creatine monster from the bag.

I wonder what people will be asking me when they see that I will be 50lbs heavier. Should I say I was just eating a lot? I remove the label from the tub and tear it into a thousand small pieces. I flush that down the toilet, too. It is time now. I run up to my room when my mom ask me what I am holding. I panic, sweat drips down my forehead and my teeth chatter. "Mom, it's just for a school project". "What project?" "I don't know mom I just started it!". A tear runs down my cheek. I run upstairs and open the creatine, scooping upservings into a clear water bottle. What have I gotten myself into? I fill it with water and drink it. There is no turning back now. The creatine monster is inside me now, it will control me. What should I do if I die? I cant let my family know about this.

I open the creatine tub and throw it all out the window; a white cloud of mysterious dust sparkles into the wind so graciously. I feel the substance taking control of me; I am now the monster. I walk downstairs, its time to work out; time to get big. Now I worry, I don't want to get too big; people will think I use steroids. I do use steroids. No I don't. Creatine. All I see is the weights now, I am almost downstairs when I hear "Do you want a cookie I just baked". I know I do not have time for this **** now. "No mom I do not want a cookie" I walk in the basement and drop to my knees before the weights, tears running down my cheeks. I turn to the right and look at myself in the mirror. Oh god, what have I done?
Click to expand...

So what test do you have coming up
 
JP2740 said:
Is creatine safe to have in protein powder? This is the most common question I've been asked since being in medical school. I know it all has to eventually go through the kidney, but I can't think of any reason why that would particularly be harmful. Any takers?
Click to expand...
It's safe creatine is also found in read meats, which do contain great amounts of protein. The daily dose that is recommended is about 3-5g (creatine) a day. It would take serious grams amount of protein to damage your kidneys i.e. 700-900g

If you want to learn more about Creatine go herrrr http://www.bodybuilding.com/fun/likness2.htm

Also if you got any questions on what nutritional supplements to use? Send me a message, bro.
 
Last edited:
The Buff OP said:
It's safe creatine is also found in read meats, which do contain great amounts of protein. The daily dose that is recommended is about 3-5g a day. It would take serious grams amount of protein to damage your kidneys i.e. 700-900g

If you want to learn more about Creatine go herrrr http://www.bodybuilding.com/fun/likness2.htm

Also if you got any questions on what nutritional supplements to use? Send me a message, bro.
Click to expand...

Do you even lift, bro?
 
LOL at ppl who take anything other than animal flesh. ur wrecking ur gains. cavemen didn't have whey they just ate meat and got big lifting rocks. srs if you sleep 8 hrs a night and eat 90% turkey legs or ungulates ur test levels will skyrocket and you will see the biggest gains. creatine not even once.
 
SouthSideSteve said:
On a cold Friday afternoon, I had come home from school. I had been thinking of the gym all day. I was hungry, didn't have any lunch. In fact, I didn't eat because I spent the money. For the past month I was saving up for something. Something special which I bought at GNC. I was surprised they didn't ask for ID; I was pretty sure the cashier noticed how nervous I was. Anyways, my mom asked my how my day was when I got home, but I ignored her. I have more important things to do. I run to the bathroom and unpack my bag. In my school bag is a white plastic bag from GNC. I open the bag, first removing the receipt and flushing it down the toilet to get rid of the evidence. My heart was racing now. I unpack the creatine monster from the bag.

I wonder what people will be asking me when they see that I will be 50lbs heavier. Should I say I was just eating a lot? I remove the label from the tub and tear it into a thousand small pieces. I flush that down the toilet, too. It is time now. I run up to my room when my mom ask me what I am holding. I panic, sweat drips down my forehead and my teeth chatter. "Mom, it's just for a school project". "What project?" "I don't know mom I just started it!". A tear runs down my cheek. I run upstairs and open the creatine, scooping upservings into a clear water bottle. What have I gotten myself into? I fill it with water and drink it. There is no turning back now. The creatine monster is inside me now, it will control me. What should I do if I die? I cant let my family know about this.

I open the creatine tub and throw it all out the window; a white cloud of mysterious dust sparkles into the wind so graciously. I feel the substance taking control of me; I am now the monster. I walk downstairs, its time to work out; time to get big. Now I worry, I don't want to get too big; people will think I use steroids. I do use steroids. No I don't. Creatine. All I see is the weights now, I am almost downstairs when I hear "Do you want a cookie I just baked". I know I do not have time for this **** now. "No mom I do not want a cookie" I walk in the basement and drop to my knees before the weights, tears running down my cheeks. I turn to the right and look at myself in the mirror. Oh god, what have I done?
Click to expand...

tumblr_mfzm9kEILp1r1ey4oo1_500.gif
 
Maybe Im just paranoid after reading about those studies where they buy random dietary supplements and like 40% aren't even what they claim to be, but how do you know these supplement companies aren't sticking small amounts of other PEDs in their products? I remember someone mentioning awhile back that many of the "herbal male enhancement" type supplements were being illegally spiked with viagra by the companies, not sure if thats just an urban legend though.
 
SouthSideSteve said:
On a cold Friday afternoon, I had come home from school. I had been thinking of the gym all day. I was hungry, didn't have any lunch. In fact, I didn't eat because I spent the money. For the past month I was saving up for something. Something special which I bought at GNC. I was surprised they didn't ask for ID; I was pretty sure the cashier noticed how nervous I was. Anyways, my mom asked my how my day was when I got home, but I ignored her. I have more important things to do. I run to the bathroom and unpack my bag. In my school bag is a white plastic bag from GNC. I open the bag, first removing the receipt and flushing it down the toilet to get rid of the evidence. My heart was racing now. I unpack the creatine monster from the bag.

I wonder what people will be asking me when they see that I will be 50lbs heavier. Should I say I was just eating a lot? I remove the label from the tub and tear it into a thousand small pieces. I flush that down the toilet, too. It is time now. I run up to my room when my mom ask me what I am holding. I panic, sweat drips down my forehead and my teeth chatter. "Mom, it's just for a school project". "What project?" "I don't know mom I just started it!". A tear runs down my cheek. I run upstairs and open the creatine, scooping upservings into a clear water bottle. What have I gotten myself into? I fill it with water and drink it. There is no turning back now. The creatine monster is inside me now, it will control me. What should I do if I die? I cant let my family know about this.

I open the creatine tub and throw it all out the window; a white cloud of mysterious dust sparkles into the wind so graciously. I feel the substance taking control of me; I am now the monster. I walk downstairs, its time to work out; time to get big. Now I worry, I don't want to get too big; people will think I use steroids. I do use steroids. No I don't. Creatine. All I see is the weights now, I am almost downstairs when I hear "Do you want a cookie I just baked". I know I do not have time for this **** now. "No mom I do not want a cookie" I walk in the basement and drop to my knees before the weights, tears running down my cheeks. I turn to the right and look at myself in the mirror. Oh god, what have I done?
Click to expand...

Very funny, old, and not written by this poster FYI
 
u brahs even lift? Creatine is the food of the gods.
 
I have seen a couple young guys go into acute renal failure over the years by using megadoses combined with lots of working out and drinking only beverages containing caffeine.
 
as1212559 said:
LOL at ppl who take anything other than animal flesh. ur wrecking ur gains. cavemen didn't have whey they just ate meat and got big lifting rocks. srs if you sleep 8 hrs a night and eat 90% turkey legs or ungulates ur test levels will skyrocket and you will see the biggest gains. creatine not even once.
Click to expand...

Lol caveman diet my ass....thats a fad. Eat healthy and in proportion. What was the lifespan of the caveman as if the caveman is an ideal and if cavemen had the technology, I'm sure they'd enjoy the convenience of whey (which is the main protein in milk). It's funny when ppl give advice as if their point of view is the only 1 correct. Test levels will skyrocket? cite your sources
 
LakersWestSide said:
Lol caveman diet my ass....thats a fad. Eat healthy and in proportion. What was the lifespan of the caveman as if the caveman is an ideal and if cavemen had the technology, I'm sure they'd enjoy the convenience of whey (which is the main protein in milk). It's funny when ppl give advice as if their point of view is the only 1 correct. Test levels will skyrocket? cite your sources
Click to expand...

misc
 
emedpa said:
I have seen a couple young guys go into acute renal failure over the years by using megadoses combined with lots of working out and drinking only beverages containing caffeine.
Click to expand...
lol broscientists of peace
LakersWestSide said:
Lol caveman diet my ass....thats a fad. Eat healthy and in proportion. What was the lifespan of the caveman as if the caveman is an ideal and if cavemen had the technology, I'm sure they'd enjoy the convenience of whey (which is the main protein in milk). It's funny when ppl give advice as if their point of view is the only 1 correct. Test levels will skyrocket? cite your sources
Click to expand...
Lol my n=1 experience is the sauce.
U Wot M8 said:
misc
Click to expand...
strong this
 
Smokemont said:
Whey protein is the only "product" you need to build muscle. You aren't training for Mr. Olympia and you aren't sponsored by a supplement company, so forget the other crap.

A clean diet, good sleep and consistency in your workouts are also very important.
Click to expand...

Whey protein is just protein. You can get your protein from chicken and get the same results.
 
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