Thread: Creatine

I have a few questions on creatine.. the first being is it safe for developing teenagers to use?

And I've noticed on some but not all containers of powdered creatine it suggests a 'loading week' in which you take double the dose for a five day period.

If I were to begin taking it should I start with the loading week?

Also what is the loading week supposed to do?

Creatine supplementation has been shown to be safe and effective in adolescent athletes, fit and sedentary adults (both men and women), the elderly and various medical populations.
Creatine causes water retention inside the muscle cell. Good water retention. Desirable water retention. Creatine DOES NOT cause water retention under the skin. You want water retention inside the muscle at all times. You want to increase the fluid holding capacity of the muscle cell. This is what creatine does and this is a major physiological pathway to how creatine works to increase muscle size and strength.
Creatine does not cause water retention under the skin. Creatine will hydrate your muscle cells. Creatine will enhance your ability to gain muscle size and strength.
It comes down to economics how you wish to use creatine. I think taking creatine, before, during and a couple of servings in the hours after exercise is really the best and most effective way to go. If taken at close proximity to exercise it will be transported right to the working muscle to aid in ATP regeneration. If taken after exercise when energy substrates are low, the muscle will uptake creatine rapidly and this may well exert an anabolic effect. (Research has clearly shown athletes using creatine are demonstrated to grow larger muscles than those not using creatine.)

I don't think you need to take creatine at other "non-exercising", times of the day. Also once a loading phase is done, I don't think you need to take it on the days you do not train. So if you can afford it, you should try to take creatine as often as possible around that workout period. Just before, mid-way through and after.
I recommend this simply because the science on creatine transport indicates this is the time you will get results. At this time the creatine will be transported to, and accumulate in muscle. Research indicates taking creatine randomly, continuously throughout the day, is more of a hit and miss affair. Most of the creatine is excreted and there is more chance of creatine receptor down regulation (the cells creatine transporters practically fall off!). If you do use Micronized Creatine in the correct manner, (before, during and after your workouts, but no other time) you will virtually see and/or feel visible changes from every workout.
Try to purchase the best quality Micronized creatine that you can find. Try out AST micronized creatine. You may be able to find this local although not in GNC stores try to search the web for the best price then order it online.
For more info on ast’s creatine http://ast-ss.com/Products/ProductPage.asp?ProdID=18
Good luck.