Optimum Nutrition Micronised Creatine Powder, 100% Pure Creatine Monohydrate Powder for Performance and Muscle Power, Unflavoured Shake, 93 Servings, 317 g

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Based on the current evidence, creatine does not cause dehydration or cramping. If anything, it may protect against these conditions. Summary Not only that, but a Journal of Athletic Training study also found that 20 grams per day of creatine loading for one week did not affect heat tolerance or hydration status in already-dehydrated men[ *].

But them there's the not-so-great news: You can incorrectly take creatine (read: "user error"), which can result in side effects. Take creatine the wrong way and you won't experience the same benefits as someone who follows direction. In other words, you're wasting your money. (And, if you're buying the good stuff, creatine supplements aren't cheap.) People in the early stages of Parkinson's diseasemay see a benefit from taking creatine. In a study of 20 Parkinson's patients, people who were taking creatine supplements made better gains over 24 sessions of an upper-body strength conditioning program compared with people who took a placebo, according to the 2007 paper published in the journal Neurorehabilitation and Neural Repair. Other preliminary studies showed creatine supplements slightly improved mood in Parkinson's patients, and may slow progression of the disease in early stages. Rare creatine-metabolizing syndromes. In children with the certain creatine deficiency syndromes, oral creatine supplements might improve some symptoms. And without supplementation, an average, healthy male of 150 pounds has about 120-140 grams of creatine in his muscles naturally[ *]. These statements have not been evaluated by the food and drug administration. This product is not intended to diagnose, treat, cure or prevent any disease.

After that initial retention period, subsequent gains are due to the increase in the workload you can handle, according to Paul Greenhaff, Ph.D., professor of muscle metabolism at the University of Nottingham in England. Powder is the way to go. Studies show that liquid creatine and creatine ethyl ester (CEE) are unstable and break down in your blood system. Don’t bother with them. DHT is a metabolite of testosterone, formed when the enzyme 5-alpha-reductase converts free testosterone to DHT [ 63]. In males, DHT can bind to androgen receptors in susceptible hair follicles and cause them to shrink, ultimately leading to hair loss [ 64]. However, in the van der Merwe et al. [ 61] study, no increase in total testosterone was found in the 16 males who completed the study. Free testosterone was not measured. Moreover, the increase in DHT and the DHT: testosterone ratio remained well within normal clinical limits. Furthermore, baseline (prior to supplementation), DHT was 23% lower in the creatine group (0.98 nmol/L) compared to the placebo group (1.26 nmol/L). Thus the small increase in DHT in the creatine group (+ 0.55 nmol/L after 7 days of supplementation and + 0.40 nmol/L after 21 days of supplementation), in combination with a small decrease in the placebo DHT response (-0.17 nmol/L after 7 days of supplementation and -0.20 nmol/L after 21 days of supplementation) explains the “statistically significant” increase in DHT noted by van der Merwe et al. [ 61]. While it is possible that creatine supplementation upregulated 5-alpha-reductase activity in these males (potentially leading to increased formation of DHT), no study has reported hair loss/baldness in humans. In summary, there is a variety of athletic events, not just resistance/power activities, which may benefit from creatine supplementation. Is creatine only effective for males? Therefore, in theory, without obtaining extra creatine through food or supplements (or going vegetarian, which lowers creatine levels), the creatine levels of the male in the above example will remain in a state of equilibrium[ *].

One might suggest that eight weeks or less of creatine supplementation is insufficient to arrive at a definitive conclusion regarding creatine’s effect on fat mass. Nonetheless, there are several investigations that have used much longer treatment periods. For example, healthy resistance-trained males were randomly assigned in a double-blind fashion to supplement with creatine (i.e., 20 g/day for 1 week followed by 5 g/day for 11 weeks) or placebo [ 93]. Lean body mass and muscle fiber size increased; percent body fat and fat mass were unaffected over the 12-week training period [ 93]. In older males (~70 yrs), 12 weeks of creatine supplementation during resistance training had no effect (compared to placebo) on fat mass [ 94]. Furthermore, Gualano et al. assessed the effects of creatine supplementation (24 weeks), with and without resistance training, in older females. Results showed no effect from creatine on fat mass [ 95]. Candow et al. [ 96] examined the effects of creatine supplementation in older adults (50-71 years) over a 32-week treatment period. Study participants were randomized to supplement with creatine or placebo before or after resistance training (3 days per week). There was an increase over time for lean tissue and strength with a decrease in fat mass. From a clinical perspective, children with acute lymphoblastic leukemia who supplemented with creatine (0.1 g/kg/day) for two sequential periods of 16 weeks experienced a significant reduction in fat mass. In contrast, the children who did not consume creatine gained fat mass [ 97]. In two studies involving postmenopausal women, Lobo et al. [ 98] found no change in absolute or relative body fat from one-year of low-dose creatine supplementation. Furthermore, two years of creatine supplementation also had no effect on fat mass [ 99].In summary, there is accumulating evidence that creatine supplementation has the potential to be a multifactorial therapeutic intervention across the lifespan in females, with little to no side effects. Are other forms of creatine similar or superior to monohydrate and is creatine stable in solutions/beverages? Muscle cramps: ‘In rare cases, creatine supplementation may cause muscle cramps or strains. Staying well-hydrated and ensuring proper electrolyte balance can help prevent these issues,’ says Aitken. The majority of available evidence does not support a link between creatine supplementation and hair loss / baldness. Injury prevention. Oral creatine might reduce the frequency of dehydration, muscle cramping, and injuries to the muscles, bones, ligaments, tendons and nerves.

One category to watch out for: "pre-workout" supplements that advertise that they contain creatine. Surprise: Many of these supplements do not contain the minimum amount of the nutrient proven to be effective.Similarly, some people have raised concerns that creatine could result in dehydration or poor heat tolerance. However, no peer-reviewed study has ever demonstrated such effects. Creatine monohydrate has been extensively studied and shown to help support muscle size, strength and recovery when used consistently over time in conjunction with a healthy, balanced diet and regular weight training¹. Benefits

Creatine monohydrate is one of the safest and best-studied supplements. It can increase your strength, raise your power output, and help you add lean muscle mass. I wouldn’t recommend doing anything that would show minimal improvement and possible risk," says Jim King, M.D., president of the American Academy of Family Physicians. "Weigh the negatives and the benefits before you try it." Fortunately, high creatinine from taking creatine supplements is harmless. As long as your doctor knows you’re supplementing, he or she shouldn’t be alarmed.It also provides many benefits for muscle and performance, may improve markers of health, and is being used in medical settings to help treat various diseases. Creatine alters your body’s stored water content, driving additional water into your muscle cells ( 1).