can everybody that knows about or uses creatine plz tell me all that u know bout both supplements.

advantages, disadvantages, why use, side effects, your own opinion and uses

cheers

Creatine supplementation is certainly one way of getting the necessary amino acids into your body in order to replace the proteins lost through exercise, however, it isn't the best method of going about it. There are many negative side-effects of creatine supplementation, such side effects include:
muscular swelling due to the increased water retention
cramping-particularly in the calf area
vomiting
diahorrea

If you want to replenish proteins quickly after a run, the best thing to do is to eat a cereal bar or a banana within half an hour of finishing a training session. This is because they both contain high levels of the essential amino acids required to replace proteins and carbohydrates after exercise quickly. Also, when eating your main meals try to eat plenty of dairy products, pulses, beans nuts and soya products as they are high in essential amino acids. Creatine, as a supplement usually comes in the form of a powder, though it does also come in serum form also. I am unsure as to whether it comes in tablet form or not.

The body has the capability of producing almost all of the amino acids needed to make the necessary proteins so that it can repair itself and/or grow. There are about a dozen that the body cannot produce, hence they are called essential, because without them the body wouldn't be able to perform 2/3 of the functions it has to in order to live. The essential amino acids are

isoleucine
leucine
lysine
methionine
phenylalanine
threonine
tryptophan
valine

All of the above can be found in most, if not all, of the food sources you eat as a vegetarian. So your best bet is to alter your diet to allow for this, not ingest something that can disrupt your body's homeostasis (natural balance). If you feel you're not getting enough protein in your diet and you feel you need supplements, I would point you in the direction of amino acid supplementation. If you do decide to go down that road, always follow the guidelines on the packaging as too much is potentially fatal.

im lookin into ceatine bc im 6-1 and 150 real scrawny and no matter how much i lift i cant build muscle so i wanna try creatine i ahve friends who have used it and it worked for them but i wanna get some more input

[quote="Rome90"]im lookin into ceatine bc im 6-1 and 150 real scrawny and no matter how much i lift i cant build muscle so i wanna try creatine i ahve friends who have used it and it worked for them but i wanna get some more input[/quote]

How old are you? Age will have a real bearing on this. If you're like 15, then give it time, you're muscle bulk will catch up after your bones have finished growing.

Also, you may not be putting any bulk on as you may not be training properly, but that's for a different thread. I suggest you read one of the articles on the track and field articles page, to give you a few ideas...

well im 15 but havent grown in about 2 years so that y im lookig into creatin my coaches and fellow athlets now olympic caliber athletes so they are training me. supposovely i am gettin bigger but not to where i myself can notice it.

[quote="Rome90"]well im 15 but havent grown in about 2 years so that y im lookig into creatin my coaches and fellow athlets now olympic caliber athletes so they are training me. supposovely i am gettin bigger but not to where i myself can notice it.[/quote]

You will never notice the muscular changes on your own body because you see it every day! I still believe that you don't need to use anything along the lines of creatine, particularly cos it is proven that is causes cramp as it makes the muscles retain water therefore upsetting the natural water/electrolyte balance within the cell. If you are to take anything, go for ZMA. This is just zinc and magnesium with an inert substance to bind the 2 together. The magnesium will help you sleep much deeper, thus helping aid recovery, and the zinc will help to naturally raise your testosterone levels, which will help with your quest to bulk up. Creatine is NOT the answer!

I looked up the ZMA and it looks good do u know neone who ever uses it

Well I am no sprinter as Im sure you are and are expecting results in that area, but I say that it is hard enough to get properly hydrated, and creatine just makes it even harder.

[quote="Rome90"]I looked up the ZMA and it looks good do u know neone who ever uses it[/quote]

I can't think of any elite sprinters that use it, but I wouldn't be surprised to find that a lot of them use this or something very similar. All you do is pop 3 capsules half hour before bed and DON'T have any dairy products as this will inhibit their use, and you'll find that you'll sleep like a baby, and feel more refreshed. You will also notice your powers of recovery improve too...

well im not a sprinter im a jumper HJ TJ LJ and PV so i need muscle badly all over my body not jsut in my legs and my ass like a sprinter but lifting alone has not given me any noticable results on the track or in my image

I take creatine and protein shakes and i think they help me train harder...so i think its good

Your talking about it like it is some kind of steroid. I don't take creatine, but I used to and I can say that it really does help for short bursts of strength, this is because it acts as an energy source in your muscles. The reason I don't take it anymore though is because I have a difficult time keeping myself hydrated, you would have to make sure you have water at all times, lack of it is where the cramps come from.

[quote="Terwilliger"][quote]Creatine is NOT the answer![/quote]
Your talking about it like it is some kind of steroid. I don't take creatine, but I used to and I can say that it really does help for short bursts of strength, this is because it acts as an energy source in your muscles. The reason I don't take it anymore though is because I have a difficult time keeping myself hydrated, you would have to make sure you have water at all times, lack of it is where the cramps come from.[/quote]

It is for precisely this reason why I don't recommend creatine to anyone because everyone I know who has used it, this includes top athletes in the UK, has had such bad cramps it has hindered their training as oppose to helping it. Lo and behold as soon as they stopped using it their training improved and subseqently started racing better.

If you are after good strength gains, then I would suggest increasing the amount of zonc and magnesium in your diets as they help to improve testosterone production and allows you to sleep deeper as well...

By Zinc and Magnesium that could be absorbed through the ZMa how do u feel on that

Creatine makes you get stronger very quickly, I know cos I tried it. I gave it up, cos it made me get stomach ache and urinate far too frequently, it also makes urinating uncomfortable. Oh and it bloats your tummy, and makes you look like you been feasting on kebabs, so I quit it after a month. I guess you would need 4 times more cardio work to keep slim whilst on creatine, cos you gain about half a stone every 2 weeks, its seriously only for strength athletes who dont mind bladder discomfort.