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2005/12/23, 06:13 PM
Depends... What are you goals? You say you have been lifting for 4 years, but how long have you been really lifting for?
I challenge these people that say it is unsafe to produce one single well monitored study saying creatine is dangerous. Because I have never seen one.
On the contrary, I have read a few pieces advocating creatine use for any athlete for injury PREVENTION.
I take 2g on lifting days. This is not enough to facillitate weight gain from water retention, or to truly experiance the "effects" of it. I do this simply to make sure that my muscles are not deficient, and because, even if it doesn't prevent muscle tears like some people say, it doesn't hurt, and @ 2g on lifting days, its inexpensive.
Creatine is not the wonder drug it has been toted to be. It is not a panacea. It is a useful supplement, that may promote muscle growth and strength through better production of ATP.
However, it is not dangerous. The worst side effect is usually diarhea. This can usually be overcome by taking a smaller dose and taking it with a drink containing carbohydrates (orange juice), in order to facilitate insulin release, which allows for better absorption.
On another note, usually when someone is complaining of a plateau, I would look to the exercise program in question, before examining supplementation.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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