Can someone tell me about Creatine?

I am new to weight lifting - 5'2' female, mid 20's. Would like to gain muscle mass, shed some fat, and want to maximize my workouts. I've heard people swear by creatine for building muscle, others compare it to snake oil... Someone else told me to use L-Glutamine, I'm CONFUSED!!! Can someone set me straight?

Creatine is probably one of the most widely accepted and heavily used sports supplements on the market.

While I'm not an expert, you will find that creatine supplementation will improve your strength. It works by volumizing the cell with water. Big deal right? Well, without getting into too much detail. Creatine assists with muscle cell volumization. Which gives you more volume and mass. While I'm not completely convinced that creatine consumption and muscle gain are directly related, you will improve your strength and recovery while using it. The strengh gains, combined with increased resistance training (and recovery) may incrase your lean muscle mass.

Bottom line, creatine works. You'll get stronger, and it may improve your workouts, which may lead to increased body fat loss, and muscle gain.

You may also consider supplementing Glutamine. Glutamine is found in good quality milk protiens. Chances are, you're probably getting enough Glutamine in your daily diet.

Keep your protien intake high, drink lots of water. Buy creatine from a trusted manufacturer, and drink lots of water.

Good luck!

Brent

Creatine will help you build muscle faster, but nothing that can't be achieved over a longer period of time without it. How much you gain depends how much effort you put in. I've been going to the gym for several months now. I used it for 2 months without a loading phase, taking about 3g a day. I'm male, 5'10' and before starting going to the gym weighed around 9st, maybe a couple of pounds more. While I was using creatine I got up to 10st maximum (weight was variable). I've now been off it the best part of a month (still going to the gym) and weigh about 9st 8lb. This may not sound like much, but I have always found it incredibly difficult to gain any weight (I'm thin with little fat on me, and have a high metabolism). I got (and still have) a lot stronger. How much of the gains are down to creatine I don't know, but it certainly 'seemed' to help. I'm debating whether to go back on it for another cycle, as it seems to decrease stamina somewhat (after giving you a burst of energy admittedly) and I need that for badminton!

Don't know much about L-glutamine, other than it's an amino acid used in muscle recovery so probably helps prevent catabolism (muscle breakdown).

Thanks for all of your help and info!!!

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Creatine is discussed in the FAQ.
http://www.trygve.com/supplement_faq.html#creatine

IMO, if you're a beginner you'll make gains no matter what you do. It's premature to start experimenting with advanced supplementation options. Apart from anything else, you have no way of determining whether or not the supplement is doing anything, because you will make gains regardless.

If you want to take supplements, your first stop should be a low cost whey protein concentrate powder. Order over the internet

creatine works great. but make shure to cycle off the stuff. continuous use cause NASTY PAINFUL CRAMPS!

www.dolfzine.com has an article on creatine in this issue but I couldn't quite tell WHICH manufacturers' creatines had impurities and which didn't. I felt like I needed more inside knowledge to read the article.

Can anyone tell me which creatine sources are preferred with regard to purity?

Get 100% pure creatine monohydrate powder. If it says 'micronized' on it, it'll mix better with water and a spoon.