Creatine Use in Weight Lifting

[Munkay]

As one article points out, high-protein diets strain the kidneys, and creatine may make this problem even worse.  Something to consider when evaluating the cost-benefit balance of using creatine is the possibility of long-term effects which we don't know much about yet. 

Much agreed

Another issue--one of these articles quotes a trainer as saying, once the supplement is discontinued, the bulk disappears; and that the bulk is mostly due to water retention.  If this is true, then creatine won't help you in your goals in any significant ways.  This would impact the cost-benefit analysis (see above).

That is something that I read but have not actually seen. My friend across the hall, Peter, went from 6'1 165 pounds his sophomore year of highschool, to 6'1 215 pounds in just under 3 years. He stopped taking Creatine this summer, no longer lifts (but plays rugby aggressively), and is still 205 pounds. He said that none of his friends lost much weight once they got off Creatine, and that they all think it more has to do with the lack of intense lifting than loss of Water Retention.

My point? You definately lose the water retention, but from what they have said it appears to help build some muscle, not just water retention.

And finally, beware of your blood pressure.  Lifters generally have high blood pressures, and their high protein diets usually have a fair bit of cholesterol in them.  This can lead to early heart disease.  And heart diseases can end your life.  Thus, I like to recommend people balance their lifting with crosstraining.  Good aerobic exercises are running and swimming.  I'd recommend swimming if your goal is aesthetics--it helps to tone your body and balances the workout between your arms, torso, and legs.  Running has a habit of making people look like frogs if they don't lift (frowns from personal experience).  :-)

Could not agree more. I try to always keep a decent amount of cardio to my work out (whether that is biking or running). Swimming by far is the best I could do, although at the tender age of almost 20, I can't swim a lick. How did that happen? Long story. But the short end is that I'm going to learn, the aforementioned Peter is a certified instructor.

Some (more) personal experiences--

A friend of mine in high school was a linebacker on our football team.  He took creatine for two reasons: (1) to improve performance and (2) to increase his mass from the water retention.  He swore by the stuff, but claimed he got dehydrated much quicker using it.  Now, protein metabolism uses a goodly amount of water in the first place (I assume you are on a high-protein diet to compliment your lifting regimen) so this is probably something you should take note of. 

Heh. The funny thing is there are studies that show Creatine, for one reason or another, reduces brain damage and decreased time needed for repair. Creatine is what some studies attribute most football player's amazing ability to recover from concusions faster than the average human.

As far as dehydration goes, its vital to keep good track of. Especially since water retention in muscle means its taking water away from vital organs.

Another friend (my roommate last year, in fact) was built very similar to your description (6foot +, ~140lbs.) and over the course of three or four years of dedicated lifting he built himself up to 170lbs.  Most of it was muscle, well-toned.  Of course, I could run him into the ground, but he could outlift me by nearly 2x.  (And he got more girls :-))  He did not use creatine, but he is a good example of what sheer dedication can do for your physical shape.

Sheer dedication has turned me from an extremely scrawny kid to some one who gets recognized as a weight lifter. I've gone back and forth in my head over whether or not I want to suppliment, and whether the end result will feel cheapened due to supplimenting. I still haven't settled on an answer.

So, in sum I must cut to my advise.  I do not know how much I trust the articles linked above, as they seem to contradict some of the individual experiences my friends have had with creatine.  It probably will help a modest amount to your lifting, but I would recommend you not invest too much emotion in creatine as a "magic elixer" for your body.  Instead, invest it in your lifting and try to break out of your plateau. 

The articles seem to point to a common truth in life; Concentrate too much on one thing and you'll end up with bad results. You need a balance. Like you said, there is no magic elixer, and I am not holding this out to be. I rather am looking for a solid 10 pounds out of this, and the hope is that I never use Creatine again past the next 6 months.

Also, getting out of the weight room is important for your overall health.  Swimming is probably the best bet but if that's not an option all year because you don't live in California (but instead you're on the East Cost! Brrrr!) then running will work in a pinch.  The aim here is to get in some aerobic exercises, to combat the high blook pressure and heart disease which may result from exclusive weight lifting.  Of course, incorporating running or swimming into your training schedule probably will decrease your lifting performance, but it will help you tone your muscles.

There are many days I wish I was in California, for more than just warm oceans. New England weather is horrid, and often times you have a sinking feeling that you live in a developed marshland. And then you remember that the University you attend actually is on old marshland. Hehe.

I really hope to get swimming into my schedule, as my knees are genetically too pleased with running.

Appreciate the input,

Munk