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Author Topic: Creatine sources?  (Read 2455 times)

Offline phrakture

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Creatine sources?
« on: October 07, 2010, 12:53:28 PM »
So, most people seem to agree that creatine supplementation actually "works". Wikipedia indicates that it is available in animal meat, but stops there.

If one wanted to do it paleo style, where would one begin?

Does anyone know of meats high in creatine, and how the amounts compare to actual supplements?
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Bikhlejser

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Re: Creatine sources?
« Reply #1 on: October 07, 2010, 02:36:57 PM »
http://www.myfit.ca/foods_high_in_creatine.asp

One of the prime natural sources of natural creatine is red meat, especially lean meat. It is estimated that every one pound of raw meat contains two grams of creatine. Another great source of natural creatine is fish like tuna, salmon, sashimi, and sushi, which has in it properties such as methionine and Omega 3 fatty acids that aid for creatine synthesis. Likewise, a minimal amount of creatine can be found in milk and cranberries. As mentioned earlier, when dietary ingestion is not sufficient, the body may synthesize its own creatine from amino acids. On the other hand, synthetic creatine usually appears in the form of supplements, and is available in a variety of forms such as pills, health drink, and nutritious bars. One of the most popular synthetically-produced supplements is Creatine Monohydrate.
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Offline Wlfdg

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Re: Creatine sources?
« Reply #2 on: October 07, 2010, 06:11:18 PM »
The natural sources don't come close to the dosages recomended for anabolic response. I would need to eat 4lbs. of meat every 6 hrs. or 16lbs. of meat a day.  :o
http://www.bodybuildingsecretslive.com/creatine-dosage-a-simple-formula-for-creatine-cycles/
Then there is this.
http://www.bodybuilding.com/fun/animalpak22.htm

I do believe creatine is temperature sensitive in that it degrades from high temps, ie. cooking?
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Offline Coach Palfrey

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Re: Creatine sources?
« Reply #3 on: October 08, 2010, 06:21:54 AM »
I'm of the opinion that if 'recommended' supplementation is vastly above the dietary levels of a substance/nutrient/macro nutrient then it is slightly suspect. And the research behind creatine supplementation is sketchy at best.

I'd stick to sensible Paleo dietary choices.

Matt
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Offline phrakture

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Re: Creatine sources?
« Reply #4 on: October 08, 2010, 08:15:12 AM »
Quote from: Wlfdg on October 07, 2010, 06:11:18 PM
The natural sources don't come close to the dosages recomended for anabolic response. I would need to eat 4lbs. of meat every 6 hrs. or 16lbs. of meat a day.  :o

Wlfdg, do you supplement with creatine?
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Offline Warren Dew

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Re: Creatine sources?
« Reply #5 on: October 08, 2010, 09:11:47 AM »
Quote from: Coach Palfrey on October 08, 2010, 06:21:54 AM
I'm of the opinion that if 'recommended' supplementation is vastly above the dietary levels of a substance/nutrient/macro nutrient then it is slightly suspect. And the research behind creatine supplementation is sketchy at best.

I'd stick to sensible Paleo dietary choices.

I tend to agree.  Like carb loading, creatine supplementation increases muscular stores of the substance by flooding the entire body with it.  We know that long term carb loading results in metabolic syndrome; who knows what the longer term effects of creatine supplementation are.
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Offline phrakture

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Re: Creatine sources?
« Reply #6 on: October 08, 2010, 10:08:08 AM »
Quote from: Warren Dew on October 08, 2010, 09:11:47 AM
Like carb loading, creatine supplementation increases muscular stores of the substance by flooding the entire body with it.  We know that long term carb loading results in metabolic syndrome; who knows what the longer term effects of creatine supplementation are.

That's a point I didn't consider. But I was under the impression that creatine supplementation was done in a cyclical manner with N days on, M days off...
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Offline Warren Dew

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Re: Creatine sources?
« Reply #7 on: October 08, 2010, 10:20:06 AM »
Quote from: phrakture on October 08, 2010, 10:08:08 AM
That's a point I didn't consider. But I was under the impression that creatine supplementation was done in a cyclical manner with N days on, M days off...

Serious carb loading is too.  You restrict carbs for a week or so, then load up the last day or two before the competition.  It's probably even worse for you than just going high carb.
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Offline Wlfdg

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Re: Creatine sources?
« Reply #8 on: October 08, 2010, 11:32:39 AM »
Quote from: phrakture on October 08, 2010, 10:08:08 AM
Quote from: Warren Dew on October 08, 2010, 09:11:47 AM
Like carb loading, creatine supplementation increases muscular stores of the substance by flooding the entire body with it.  We know that long term carb loading results in metabolic syndrome; who knows what the longer term effects of creatine supplementation are.

That's a point I didn't consider. But I was under the impression that creatine supplementation was done in a cyclical manner with N days on, M days off...
Creatine is generally loaded (0.3g. per 1kg.BW) for 4-5 days followed by a constant maintenance dosage (0.03 per 1kg BW) to be followed indefinitely?
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Offline Coach Palfrey

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Re: Creatine sources?
« Reply #9 on: October 09, 2010, 12:56:43 PM »
Has anyone in this thread experienced any serious results from using creatine? Over and above reasonable results they would normally expect of course.
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Offline Wlfdg

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Re: Creatine sources?
« Reply #10 on: October 09, 2010, 01:33:29 PM »
Quote from: phrakture on October 08, 2010, 08:15:12 AM
Quote from: Wlfdg on October 07, 2010, 06:11:18 PM
The natural sources don't come close to the dosages recommended for anabolic response. I would need to eat 4lbs. of meat every 6 hrs. or 16lbs. of meat a day.  :o

Wlfdg, do you supplement with creatine?
No
I have found after years of taking tons of different supplements that their real value is in decreasing the size of your bank account.
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Walking isn't exercise, it's locomotion!
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Offline PaleoNinja

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Re: Creatine sources?
« Reply #11 on: January 14, 2011, 10:14:01 AM »
I would agree with Dew above in that the research is slightly sketchy, however there are some well-documented side effects.  The two major ones that come to mind are to lower triglyceride levels (good for your heart) and the quite severe liver damage inflicted.  The liver damage seems to be (from personal experience and anecdotal evidence from Physicians) temporary and full function returns after about 30-60 days after ending use.  I also believe that it may have a contraindication with NSAIDs, which makes sense with the potential danger with the use of those drugs.
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Re: Creatine sources?
« Reply #11 on: January 14, 2011, 10:14:01 AM »
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