Creatine Update from T-Nation

T-Nation has a new article on creatine, the most widely studied sports supplement ever. It's a round table featuring Chris Shugart, David Barr. and Dr. Lonnie Lowery.

You can read the whole article here.

Here are the highlights:

• There's no need to load with mega-doses. Just take 3 to 5 grams a day for a couple of weeks. After that, take 3-5 grams only after training. No need to take it on off days after that.
• A full "reload' every few weeks isn't necessary.
• The best time to take creatine is after training.
• Always use micronized creatine.
• If you use a properly formulated post-training drink like Surge, toss your creatine in there. It's a darn good "delivery system."
• Sodium does help creatine get into the muscle, but you probably get enough already so no need to add this to your diet.
• Creatine has a "smart drug" effect that's pretty darn cool. You may want to use a little creatine just for that. Old folks may benefit from it too, as it can help combat muscle wasting that comes with aging.

I personally think that creatine is an essential nutrient. In addition to what they mention here, creatine has been shown to reduce cholesterol, improve memory, strengthen the heart, supress the herpes virus (and maybe other viruses as well), improve glucose metabolism, and several other benefits.

This was good for me in one way: I have been taking up to 10 grams a day. So it appears I have been wasting the stuff in that I need no more than 3-5 grams a day, and only on training days.

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