CREATINE MONOHYDRATE - Facts and Fallacies Uncovered

- CREATINE MONOHYDRATE -
Facts and Fallacies Uncovered

What's up kids? N4 here; I've decided to do a small, yet informative, piece on one of the most popular and talked about supplements on the market. I am of course talking about Creatine. Creatine Monohydrate to be exact.

So why talk about creatine? Well because there's a lot of bullshit floating about regarding creatine, that's why. 

To begin with, what is Creatine?

Creatine is a nitrogenous organic acid.

Where does it come from?

Creatine is actually produced naturally by your body. It is essentially produced from amino acids in the kidney and liver

Is it a steroid?

Possibly one of the most popular questions. Creatine is absolutely NOT a steroid. Anyone who tells you this is either:

(a) Misinformed

(b) Lying

(c) Unaware

(d) Your mum

(e) A combination of some or all of the above

What is creatine supposed to do?

Creatine is used by athletes to enhance their performance. It may allow a lifter to move a slightly greater amount of weight and or a few extra reps. Again, if you think this means it is a steroid, please, see the above list. That and do some further reading on what a steroid actually is.

Is creatine safe?

The golden question. In general, creatine is considered to be safe for usage by normal, healthy individuals.

But I heard it screws with my kidneys and causes muscle cramps among other problems? Basically, I heard that it's not safe at all.

.....

Negative Ghostrider.

Pepper your angus for some studies, kids... 

(Study title first; Study link second)

Creatine monohydrate treatment alleviates muscle cramps associated with haemodialysis http://ndt.oxfordjournals.org/content/17/11/1978.full#ref-1

Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration.
http://www.ncbi.nlm.nih.gov/pubmed/18184753

Does Creatine Supplementation Hinder Exercise Heat Tolerance or Hydration Status? A Systematic Review With Meta-Analyses
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2657025/

Effects of long-term creatine supplementation on liver and kidney functions in American college football players.
http://www.ncbi.nlm.nih.gov/pubmed/12500988
 

Side effects of creatine supplementation in athletes.
http://www.ncbi.nlm.nih.gov/pubmed/19124889


Adverse effects of creatine supplementation: fact or fiction?
http://www.ncbi.nlm.nih.gov/pubmed/10999421


Is the use of oral creatine supplementation safe?
http://www.ncbi.nlm.nih.gov/pubmed/15758854


Long-term oral creatine supplementation does not impair renal function in healthy athletes.
http://www.ncbi.nlm.nih.gov/sites/entrez/10449011?dopt=Abstract&holding=f1000,f1000m,isrctn


Long-term creatine supplementation does not significantly affect clinical markers of health in athletes.
http://www.ncbi.nlm.nih.gov/pubmed/12701816


International Society of Sports Nutrition position stand: creatine supplementation and exercise
http://www.jissn.com/content/4/1/6

Hopefully that clears things up...

Got any other studies worth checking out, N4?

Sure do.

Creatine in humans with special reference to creatine supplementation.
http://www.ncbi.nlm.nih.gov/pubmed/7817065

Creatine as nutritional supplementation and medicinal product.
http://www.ncbi.nlm.nih.gov/pubmed/11317142

Creatine supplementation enhances anaerobic ATP synthesis during a single 10 sec maximal handgrip exercise.
http://www.ncbi.nlm.nih.gov/pubmed/12701817

Effectiveness of creatine monohydrate in mitochondrial encephalomyopathies.
http://www.ncbi.nlm.nih.gov/pubmed/12657421

Creatine supplementation and exercise performance: recent findings.
http://www.ncbi.nlm.nih.gov/pubmed/15707376

Supplementation of creatine and ribose prevents apoptosis in ischemic cardiomyocytes.
http://www.ncbi.nlm.nih.gov/pubmed/21220914

Creatine supplementation in chronic heart failure increases skeletal muscle creatine phosphate and muscle performance
http://cardiovascres.oxfordjournals.org/content/30/3/413.short

Effect of creatine supplementation as a potential adjuvant therapy to exercise training in cardiac patients: a randomized controlled trial.
http://www.ncbi.nlm.nih.gov/pubmed/20576665

Potential benefits of creatine monohydrate supplementation in the elderly.
http://www.ncbi.nlm.nih.gov/pubmed/11085837

Creatine monohydrate as a therapeutic aid in muscular dystrophy.
http://www.ncbi.nlm.nih.gov/pubmed/16536185

Happy reading, people!!

 

Want more information on creatine and other supplements?

Visit my iron brothers (and one sister?) at:

http://www.goonsquadforums.com/index.php

 

The TRUTH About Artificial Sweeteners - A sweet treat or a sour ending?

Artificial Sweeteners - A sweet treat or a sour ending?

Lets get the ball rolling ladies and gents...How many of you have heard of artifical sweeteners? Right, now how many of you know anything about artifical sweeteners? I'm going to guess that these are but a few of the things you've heard:

• They are BAD for you
• They cause CANCER
• They can be definitively linked to causing MS (Multiple Sclerosis)
• They are the devil
• The Illuminati puts them in our food to kill us slowly

You get the idea...

SO! Where to begin? Well, let's just start with some pretty pictures and a crash course, shall we?

Pretty pictures of articificial sweeteners:

ASPARTAME

SUCRALOSE

That's enough pretty pictures. On to the crash course!

What are artificial sweeteners?
They are food additives which are utilized to replicate the effect of sugar in food products; usually, with far fewer calories.

Why are the useful?
Because they provide sweetness to food products at a low cost for manufacturers and add very little calories to the food items themselves. This is particularly useful for those following more calorie restricted diets. They are also better for dental care compared to regular table sugar as well as useful to those who have diabetes.

How sweet are they exactly?
Good question! This depends on the sweetener in question. For example, Sucralose is approximately 600 times as sweet as sugar. I am now guessing that your reaction is something along the lines of this:

 Yes. This is real life. Problem officer?

So which of the above issues we thought of above are actually true, N4J4R???
None. As far as I know, they can't be linked conclusively to the devil. Maybe the Illuminati exist, but as far as I (and science) are concerned, they're not trying to kill us...with artifical sweeteners. Inb4 tin foil hat brahs get all up in my shit about dem dare Illuminati. Moving on!

How can you be so sure?
I have spent a lot of time researching this 'issue'.


Can you expand on this for us, N4?
Sure can! See below for a tonne of information my fine, young children! (no pedo).

Let's start with some quick information I wrote up over on the GSF a little while ago. This is in regards to aspartame and hitting the acceptable daily intake (ADI) for this particular artificial sweetener.

One would have to consume 14 cans of sugar-free drink every day, before they were to reach what is considered as the acceptable daily intake (ADI) of aspartame. Please take the time read and re-read that bold part.

• 14 cans
• Every day

This is over an EXTENDED period of time. Not 2 days. Not 3 days. Not 1 week. But a VERY long time. By the way, 14 cans is approximately 5,250mls (5.25 litres) of diet soft drink EVERY DAY. Furthermore, the ADI for aspartame has been deliberately set LOWER than what is considered as the 'dangerous' amount. Food for thought.

Here's some sources for this one:
http://www.foodsafety.govt.nz/elibrary/industry/Nzfsa_Confident-Recent_Media.htm
http://aspartame.org/pdf/Irelandaspartamefactsheet.pdf
http://www.mayoclinic.com/health/artificial-sweeteners/MY00073


Alright then; what about the other safety concerns like cancer and MS??? And what about people with phenylketonuria??

Very nice questions! Lets start with the question regarding phenylketonuria, briefly:

People who may have phenylketonuria which is a genetic disease, probably would not tolerate aspartame very well as they do not effectively metabolise the phenylalanine which is a component of Aspartame. Pregnant and breastfeeding women are also advised NOT to use products containing aspartame.

Now on to the other supposed 'issues'.

There is NO concrete scientific evidence (that I'm currently aware of) that without a doubt PROVES that artificial sweetrners cause symptoms similar to, let alone, MS. Some of you may be saying, "yeah, but (insert family friend/random person from news here) said that they got MS after drinking sugar-free soft drinks for ages!". I'm sorry, but I really find this hard to believe. Anecdotal evidence can be useful, though it should not be relied upon 100%. There are far too many unforeseen variables that could have led to these people experiencing these 'symptoms'. Blaming artificial sweeteners alone WITHOUT scientific proof to support such claims doesn't really go far with me. At this stage, science seems to support artificial sweeteners (like aspartame). I'm not saying that artificial sweeteners can't be linked to such things, I'm simply saying that there is no concrete proof that they are directly linked at this current point in time. For all we know, they could release a plethora of studies in the next week which go completely against the current ones. The best we can do is stay up-to-date with current information. Furthermore, using pretty much anything in excess is bound to have negative repercussions somewhere down the line. For normal, healthy individuals, aspartame is considered safe. If anyone doesn't wish to use products that contain artificial sweeteners, then all they need do is read the label. Strict labeling requirements require manufacturers to list ingredients like aspartame.

Now how about I provide you with some studies and information regarding artificial sweeteners and their overall safety?

Yes please!

The titles of the documents will be presented first followed by a direct link. 

Aspartame: review of safety.
http://www.ncbi.nlm.nih.gov/pubmed/12180494

 

Consumption of aspartame-containing beverages and incidence of hematopoietic and brain malignancies.

http://www.ncbi.nlm.nih.gov/pubmed/16985027

 

Aspartame and Cancer: Questions and Answers

http://web.archive.org/web/20090212130028/http://cancer.gov/cancertopics/factsheet/AspartameQandA 

 

REPORT OF THE MEETINGS ON ASPARTAME WITH NATIONAL EXPERTS

http://www.efsa.europa.eu/en/supporting/doc/1641.pdf 

 

Repeated dose study of sucralose tolerance in human subjects.

http://www.ncbi.nlm.nih.gov/pubmed/10882825 

 

An overview of the safety of sucralose.

http://www.ncbi.nlm.nih.gov/pubmed/19464334 

 

Neurotoxicity studies on sucralose and its hydrolysis products with special reference to histopathologic and ultrastructural changes.

http://www.ncbi.nlm.nih.gov/pubmed/10882814?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=9 

 

Artificial sweeteners--do they bear a carcinogenic risk?

http://www.ncbi.nlm.nih.gov/pubmed/15367404?dopt=Abstract 

 

 

 

I truly hope that the above material has and/or, will help in debunking a lot of the myths currently associated with artificial sweeteners. If you wish to read more articles and studies like this, then please check out http://www.goonsquadforums.com where you'll find a tonne of useful information pertaining not only to diet and nutrition, but also to supplements, training and much, much more! The community itself is a close knit group of individuals who are knowledgeable, supportive and friendly. Check it out today; it's free!!

 

 

 

 

 

 

 




*Disclaimer: I am not a trained medical professional. All posts in this blog are my own personal opinion backed with what evidence I may have on hand. Before using any supplement or beginning any new diet or training regime, please check with your healthcare professional.

DMAA TOXICOLOGY - NZ CASES

DMAA TOXICOLOGY - NEW ZEALAND CASES

DMAA has now been banned. A sad day indeed. Some of you may have heard of the few, isolated cases in New Zealand where a small amount individuals suffered hemorrhages. Most of you probably wouldn't have read the details of said cases. If you would like to read these details IN FULL, then please refer to the following link...


DMAA TOXICOLOGY - NZ Cases


Here's a few short excerpts from the article...


"A 23-year-old woman purchased party pills identified as “Pure X-S.” She took a dose of 2 tablets, as recommended on the packet. She had already ingested a quantity of alcohol. The pill packaging listed the main ingredient as Pelargonium extract (synthetic equivalent) 75 mg."


and...


"A 41-year-old man was offered a white powder dissolved in water as a pick-me-up in a bar."


Interdasting...


Sign up to http://www.goonsquadforums.com/index.php for this and more.

10KG WPC SUPER DEAL - AVAILABLE NOW!

Spartan Supps is pleased to announce our 10kg WPC Super Deal!

There are currently 14 flavour options to choose from, so check them out today:
http://spartansupps.com/

Regular price: $275 delivered in Australia
GSF (bodyology) members price: $260 delivered in Australia

One flavour option per 10kg batch.

Promotion ends 12 noon on Sunday 5th August 2012. For more info, check out our site: http://spartansupps.com/

If you want to take advantage of this and any other future offers, please sign up to the best online forum out there at http://www.goonsquadforums.com/index.php
It's free, so sign up today and get ahead of the competition!

10KG WHEY SUPER DEAL!!!*

- SPARTAN SUPPS -

10KG WHEY SUPER DEAL!

Spartan Supps is looking to announce an awesome new deal for it's valued customers. Nothing is set in stone and we reserve the right to change anything as we see fit without prior notice, but the picture below should help to explain things. If everything goes well on our end, the promotion will be similar if not the same as to what is shown in the demo picture below.

Goon Squad Forum members will have access to a SPECIAL PRICE which will not be available for non-forum members. So, if you're not currently an active member of the goon squad forums and want to take advantage of this deal (should we implement it) as well as other possible offerings, sign up to the best online commnity today at www.goonsquadforums.com

Check out our facebook page at https://www.facebook.com/pages/SpartanSupps/108560322600936
and like and share our page for news updates as well as other interesting posts.
If you're interested in the above promotion, please drop us a line on our facebook page. We are more than happy to answer any questions to the best of our abilities :)

I realize that the disclaimer on the above image is unreadable in its current format. Here it is again:


"*All flavours are subject to availability. Prices are in $AUD and include shipping within Australia. GSF members’ price shown above. Regular price for 10kg super deal is $275 delivered within Australia. See www.spartansupps.com for full terms and conditions."


We are also in the process of re-designing our web site, so no new updates have been listed on there just yet. Please check back on our facebook page, here or over on GSF for any new updates. More details regarding the promotion concept above will be released as we finalize things on our end. Stay tuned and remember to TRAIN. SUPPLEMENT. CONQUER.

Facebook :) - 6.9k+ REPS!!

CALLING ALL BB.COM USERS

Please follow these links:

https://www.facebook.com/pages/SpartanSupps/108560322600936

https://www.facebook.com/pages/wwwbodyologyme/194024364024016

and like both facebook pages. Also, please share the pages as well.

N4J4R will give you 6.9k+ reps on bb.com if you do so*.

*In order to be eligible for reps, you MUST show proof of liking BOTH pages. Post your proof in this thread: http://www.goonsquadforums.com/viewtopic.php?f=31&t=3288

Obviously providing you USERNAME will also make things easier :)

NEW TRAINING GEAR!!!

NEW TRAINING GEAR AVAILABLE!

Spartan Supps is pleased to announce new clothing items! If you want to stand out from the rest and look the part, then you need to get your hands on the right gear. Spartan Supps offers a wide variety of different styles for both in and out of gym use. Whether you want a fitted shirt to show off all your hard work, an awesome singlet for the beach or gym or a warm, cozy jumper for the winter, we have you covered!

- AWESOME QUALITY


- AFFORDABLE


- STYLISH

Check out our sick new designs now! Click the "Spartan Supps Training Gear" tab at the top of this page. 




Want something a bit more tailored to your wants or needs? Then shoot us a message on our Facebook page, on here or over at the goon squad forums. We'd be happy to create a custom made Spartan Supps item, just for you!


Facebook link: https://www.facebook.com/pages/SpartanSupps/108560322600936
Goon Squad Forums link: http://www.goonsquadforums.com/index.php