Would there be an upside/downside to taking creatine during the off season and/or season?

first thought on creatine: consult your doctor before you start experimenting with stuff like creatine.

second thought: check out some of the research on it: http://www.thesportjournal.org/2003Journal/Vol6-No1/creatine.asp

third thought: beware the motives of people who want to sell you the stuff. you can just about lie about anything given some numbers (
http://www.amazon.com/exec/obidos/tg/detail/-/0393310728/102-0045623-6474514?v=glance)

personal experience: none, but I've had friends who've taken it, and although it's purely anecdotal evidence, they did seem to get bigger, but they're also rugby players, and they drink a lot of beer...

hope that helps.

determining what's crap and what's legite is not an easy task, but at least you're asking questions, better than a lot of people out there!


good luck in your training and racing!

I had been taking it for about six months and because I was using it after a long ride or run, I don't know what affect it had on me. I really didn't see that big of an improvement. I do know people who use it and see good results, but they focus more on just getting bulky.

If you have been taking it a long time already then personally I don't think there is a reason to stop. I didn't see any negative affects I just didn’t really see any affects at all. Just bee sure to drink PLENTY of water or you will get kidney stones (can you say OUCH!).

If you do have serious questions I would talk to a Doc or even a sports nutritionist.

Happy Trails

I have had some experience with creatine that has worked out pretty well whether its for endurance or a weight workout. There are several things you need to watch out for and most people take it in a way that doesn't provide as much benefit as it might otherwise do. To begin with, it not a magic potion. Some people see/feel a benefit and others realize nothing. You need to make sure you get a brand of product that has been a round for a while. This helps ensure that it is a reputable product that has shown results. If its not any good, it won't be around for any length of time - word gets around that even advertising cannot over come.

The so-called experts may not do it this way, but this is what has worked for me. I use an effervescent type creatine, but I only consume 1/2 of the pack or recommend dosage at a time, and I use it only post workout. High dosages can cause stomach & intestinal problems (diarrhea) and some recent research has show that not as much is needed as once thought. As important as the creatine, is what it uses to get to where it needs to be. It seems to transport to the muscles better when mixed with glucose and sodium. I usually mix half a pack of effervescent creatine with a half scoop of powered Gatorade and two large pinches of table salt in a water bottle (dry) and then take along a bottled water separately. As soon as I am finished with my workout, I pour water into the water bottle with the mix, shake and then drink it down.

About 45 minutes before my workout, I consume a protein drink. Small (10oz water with one scoop) if an endurance workout and large (20 oz and 2 scoops) if a weight workout. I do this so that the building blocks for muscle repair will be floating around my system when needed. It seems my muscles take a pretty good beating after a hard weight workout, high speed, or extra long run and when doing sprints or hills on the bike. It is pretty hard to trash out my muscles on a swim unless I am using a combination drag suit and doing hard 100 yard lap intervals.

Anyway, this is what works for me. It may not work for you, everyone is different. I have know people whos systems do not agree with creatine at all and get bad stomach cramps, etc. Start out light. The protein drink I use is a 50/50 mix of Muscle Milk by Cyto Sport and 100% whey powder from GNC. The creatine I use is by ISS, but it may not be the best – still shopping around. The swim drag suit I use is a combination of some old OP corduroy shorts and a almost sleeveless sweat suit top with multiple horizontal slits cut in it. The pockets open up on the shorts and act as miniature drag chutes and the top also creates drag while also requiring me to use more effort in bringing my arms forward. It works the delts harder. the shorts also seem to require more effort to roll for breaths.

I don't use it, mostly because what you mainly get from it is very expensive urine. It usually just gets peed right out of your system, according to my doctor.

I have taken creatine off and on for years now. There aren't any studies that show it is negative for your body at this point. My sister-in-law, a nutritionist feels that this is a rather "safe" side effect. Saying that, consult your doc before using.

My experience has been fairly constant, and includes research that I have done in the past.

Creatine is really good for building more explosive strength than you would be able to normally. For instance, I can achieve about a 10% greater max bench press while on Creatine. As other posts mentioned, you need to drink a lot of water (and NO caffine, or you will nullify any + effects) because Creatine stores extra water around your muscles (making you look bulkier).

There are 2 different types of Creatine: Creatine monohydrate, and Creatine ATP. ATP is the type that we have in our bodies and requires little to no breakdown post ingestion. It's better. A little sugar helps transport it, but many manufactures have mixes that you just add water to, which contain everything you need. I recommend taking the normal dosage if you are average sized (less if you are smaller, more if you are bigger).

ALSO, you SHOULD cycle Creatine. Since it is a naturally occuring substance, prolonged use will train your body to stop producing it at some point. I typically cycle 6-8 weeks on, 6-8 weeks off.

What you need to ask is whether or not its right for you. As a triathlete, it pays to be lighter and slimmer, so I don't use Creatine during the race season. You will gain weight (water & muscle) while on Creatine, just determine if that is a good thing for you.

As a final note, I have found that once you cycle off Creatine, you are able to keep a noticeable amount of strength if you keep at your weight routine (although you may look smaller).

As other posts mentioned, you need to drink a lot of water (and NO caffine, or you will nullify any + effects) because Creatine stores extra water around your muscles (making you look bulkier).

I agree with 90% of your post but not this excerpt.

Creatine actually gets stored inside of your muscle cells not around your muscles. That is why you must drink water with creatine; in order for the creatine and "food" (protein,carbs,fats) to reach your cells. That is my people (including myself) experience greater endurance and strength; the food is right theree when and where your body needs it: the cells of your muscle.

Take care