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Creatine: The Dark Truth Behind the Muscle-Building Hype

QOri, what are your thoughts about evidence suggesting creatine supplementation to be significantly pro healthy longevity?

So called “evidence” can be manipulated by industrial interests. Creatine has been the biggest money maker in sport nutrition. Only that in reality there is no such evidence. Quite the opposite. Growing body of scientific evidence indicates that anything that loads energy accelerates aging. And vice versa- anything that deplete energy delays aging. (Hence, fasting, exercise and SAF nutrients) Creatine is an energy loading substance. The conclusion is obvious.

Creatine has two defaults:

1) It inhibits your own creatine production.
2) It inhibits the enzyme AMPK along with your capacity to burn fat.

Like carb loading creatine loading supports short-term performance but in the long run it may cause more damage than benefits.

Again, when considering creatine, you need to choose- either maximum performance or maximum life. You can have one or the other but you can’t have both.

Check my main response and science references.
UPDATE: Dark Side of Creatine – The Science Behind the Truth

 
About Ori Hofmekler — founder of Defense Nutrition and author of The Warrior Diet, is a nutritional and fitness expert. Follow him on Twitter, Facebook and Google+.

36 Comments

  1. Avatar for Ori Hofmekler
    Parikshit Jaiswal-
    July 16, 2014 at 4:46 am

    what is SAF nutrints??

  2. Avatar for Ori Hofmekler
    July 17, 2014 at 9:26 am

    SAF stands for “Stress Activated Food”.

  3. Avatar for Ori Hofmekler
    Parikshit Jaiswal-
    July 17, 2014 at 2:35 pm

    Ori Hofmekler some examples please?

  4. Avatar for Ori Hofmekler
    July 18, 2014 at 2:58 am

    Examples of SAF include wild plants that are underfed (non-fertilized), pasture raised grass-fed animals and their products (milk, cheese and whey), free range chickens and their eggs and wild catch fish whose habitat is stressed by extreme climate conditions.

  5. Avatar for Ori Hofmekler
    Cameron Gilmore-
    August 9, 2014 at 3:37 am
  6. Avatar for Ori Hofmekler
    August 9, 2014 at 11:56 am

    http://www.jissn.com/content/4/1/6 "…cause more damage?" This is quite the egregious example of shoddy journalism coupled with a sheer lack of scientific knowledge. I'd highly recommend reading any of the umpteen scientific publications in the Journal of the International Society of Sports Nutrition (JISSN).

  7. Avatar for Ori Hofmekler
    Jeff-Martha Nicole-Jeffy Stout-
    August 9, 2014 at 12:19 pm

    Ori, you just blew any credibility you may have had.

  8. Avatar for Ori Hofmekler
    August 9, 2014 at 12:50 pm

    I would like to ask him to explain me the mechanisms that cause creatine inhibition with supplementation. I am sure he has a PhD in biochemistry and reviewed all the scientific literature on creatine. He remind me Dr. Mercola, just too holistic to take. Good post Doc.

  9. Avatar for Ori Hofmekler
    August 9, 2014 at 1:59 pm

    Last time I checked it activated AMPK… http://www.ncbi.nlm.nih.gov/pubmed/14724211

  10. Avatar for Ori Hofmekler
    August 9, 2014 at 2:00 pm
  11. Avatar for Ori Hofmekler
    August 9, 2014 at 5:50 pm

    Creatine isn't a money maker in Sports nutrition. Is a $4 a kilo commodity. Is hardly "hot", innovative or exciting at this point. What it is effective with over 500 studies showing such. Having CHO wrote a chapter in the ISSN textbook on this topic I find this writing very opinionated and short on science.

  12. Avatar for Ori Hofmekler
    August 9, 2014 at 6:38 pm

    Should change the name of his site to, http://www.offensivenutrition.com

  13. Avatar for Ori Hofmekler
    August 10, 2014 at 3:32 am

    Missing a comma in the article and "in the long run it may cause more damage than benefits." What does "may" mean and where did he get that information? o.0

  14. Avatar for Ori Hofmekler
    Jeff Chandler-
    August 11, 2014 at 12:21 am

    Check out the medical uses of creatine.

  15. Avatar for Ori Hofmekler
    August 19, 2014 at 3:38 am

    Jose Antonio, with all do respect I suggest you do your homework and check the research on Stress Response and Creatine. The link you provided me states that the side effects include dehydration, cramping, kidney and liver damage, muscular injury, gastrointestinal distress and anterior compartment syndrome. You may find that you're simply not updated and perhaps lacking the knowledge to see the downside of creatine supplements. Check my main response and science references.

  16. Avatar for Ori Hofmekler
    August 19, 2014 at 4:04 am

    With all due respect I suggest you do your homework and check the research on Stress Response and Creatine. The link you provided me states that the side effects include dehydration, cramping, kidney and liver damage, muscular injury, gastrointestinal distress and anterior compartment syndrome. You may find that you're simply not updated and perhaps lacking the knowledge to see the downside of creatine supplements. Check my main response and science references. (http://rtrgtr.co/r/about-creatine/)

  17. Avatar for Ori Hofmekler
    August 19, 2014 at 4:05 am

    Check my response and references. I am aware that ISSN consider creatine the holy grail of fitness. Nevertheless, you need to see the other side of that product. And yes, the article is opinionated but no, it isn’t short on science but rather ahead of your knowledge. (http://rtrgtr.co/r/about-creatine/)

  18. Avatar for Ori Hofmekler
    August 19, 2014 at 4:12 am

    Kurtis Frank , As a research director you should be more careful with your comments. Creatine phosphate (not creatine) has been reported to inhibit AMPK activity in vivo. See my main response and references.(http://rtrgtr.co/r/about-creatine/)

  19. Avatar for Ori Hofmekler
    August 19, 2014 at 4:14 am

    Jeff-Martha Nicole-Jeffy Stout, Defense Nutrition is an all-natural company meaning we do not endorse the use of synthetic nutritional supplements.

  20. Avatar for Ori Hofmekler
    August 19, 2014 at 4:17 am

    Jose Antonio, with all due respect I suggest you do your homework and check the research on Stress Response and Creatine. The link you provided me states that the side effects include dehydration, cramping, kidney and liver damage, muscular injury, gastrointestinal distress and anterior compartment syndrome. You may find that you're simply not updated and perhaps lacking the knowledge to see the downside of creatine supplements. Check my main response and science references. (http://rtrgtr.co/r/about-creatine/)

  21. Avatar for Ori Hofmekler
    August 19, 2014 at 4:20 am

    Apple Tinao thanks

  22. Avatar for Ori Hofmekler
    August 19, 2014 at 4:24 am

    Thanks Apple Tinao

  23. Avatar for Ori Hofmekler
    August 19, 2014 at 4:28 am

    Jeff-Martha Nicole-Jeffy Stout, Defense Nutrition is an all-natural company meaning we do not endorse the use of synthetic nutritional supplements.

  24. Avatar for Ori Hofmekler
    August 19, 2014 at 4:29 am

    Shawn Wells, check my response and references. I am aware that ISSN consider creatine the holy grail of fitness. Nevertheless, you need to see the other side of that product. And yes, the article is opinionated but no, it isn’t short on science but rather ahead of your knowledge. (http://rtrgtr.co/r/about-creatine/)

  25. Avatar for Ori Hofmekler
    August 19, 2014 at 4:30 am

    Jose Antonio, with all due respect I suggest you do your homework and check the research on Stress Response and Creatine. The link you provided me states that the side effects include dehydration, cramping, kidney and liver damage, muscular injury, gastrointestinal distress and anterior compartment syndrome. You may find that you're simply not updated and perhaps lacking the knowledge to see the downside of creatine supplements. Check my main response and science references. (http://rtrgtr.co/r/about-creatine/)

  26. Avatar for Ori Hofmekler
    August 19, 2014 at 4:30 am

    Kurtis Frank , As a research director you should be more careful with your comments. Creatine phosphate (not creatine) has been reported to inhibit AMPK activity in vivo. See my main response and references.(http://rtrgtr.co/r/about-creatine/)

  27. Avatar for Ori Hofmekler
    August 19, 2014 at 4:33 am

    Jeff Chandler, I’m aware of the medical use of creatine, but I’m also aware of the medical use of other synthetic substances- steroids, antibiotics and anti-inflammatory drugs- all of which are useful in clinical cases and should not be used by healthy people on a daily basis.

  28. Avatar for Ori Hofmekler
    August 19, 2014 at 4:34 am

    Mark Myhal , When the truth is distorted and manipulated you need to be on offensive.

  29. Avatar for Ori Hofmekler
    August 19, 2014 at 4:38 am
  30. Avatar for Ori Hofmekler
    August 19, 2014 at 4:45 am

    Mark Myhal , when the truth is distorted and manipulated you need to be on offensive.

  31. Avatar for Ori Hofmekler
    Karey Morgan-
    August 20, 2014 at 9:56 pm

    @Jose Antonio – Where's your rebuttal? Kurtis Frank where's your rebuttal?

  32. Avatar for Ori Hofmekler
    Kelly Wehunt-
    August 21, 2014 at 8:45 pm

    First off, Defense Nutrition does not sell creatine, so I find this a quite amusing. Second, when loading creatine you only need to saturate your body for a few weeks, then after you can load only on training days. Creatine has been studied for over 30 years and has been shown to be extremely safe. Also, creatine has clinical studies and proven research to back it's long term use and benefits.

    On another note, can you explain why your protein contains such a high amount of cholesterol?

  33. Avatar for Ori Hofmekler
    August 22, 2014 at 12:06 am

    Kelly Wehunt, if you read my updated blog and check the science references you'll see that in spite of the studies done on Creatine, it does cause side effects- a fact that should not be overlooked. And yes, we do not sell creatine or any synthetic product yet I can't figure out why you find this to be amusing.

    As for your question about the cholesterol, perhaps you should ask the Cows that produce milk for our whey protein why their grass-fed milk contain "such high amount of cholesterol."

    Updated Blog for Creatine: http://rtrgtr.co/r/about-creatine/

  34. Avatar for Ori Hofmekler
    Kelly Wehunt-
    August 22, 2014 at 6:23 am

    Ori, do you think people actually buy this story? It's obvious your trying to boost the sales of your protein. You have zero scientific evidence to back your theory. Now lets address the cholesterol issue with your protein. Your protein powder is 100% whey protein concentrate, using a cleaner source or adding another source such as MPI or WPI would drop the levels significantly and might justify the hefty price tag your charging for straight WPC.

  35. Avatar for Ori Hofmekler
    August 22, 2014 at 6:54 pm

    In principle, Defense Nutrition does not use protein isolates but rather whole food ingredients which include our pasture-raised grass fed whey protein concentrate. As for the science references please see below.

    Poortmans JR, Francaux M: Adverse effects of creatine supplementation: fact or fiction? Sports Med 2000, 30:155-170.

    Pritchard NR, Kalra PA: Renal dysfunction accompanying oral creatine supplements. Lancet 1998, 351:1252-1253.
    La creatine dangereuse? L’Equipe10. 1998, April 10
    Koshy KM, Giswold E, Scheenberger EE: Interstitial nephritis in a patient taking creatine. N Engl J Med 1999, 340:814-5.
    Thorsteinsdottir B, Grande JP, Garovic VD: Acute renal failure in a young weight lifter taking multiple food supplements including creatine monohydrate. J Renal Nutr 2006, 16(4):341-345.
    Poortmans JR, Auquier H, Renaut V, Durussel A, Saugy M, Brisson GR: Effect of short-term creatine supplementation on renal responses in men. Eur J Appl Physiol 1997, 76:566-567.
    Poortmans JR, Kumps A, Duez P, Fofonka A, Carpentier A, Francaux M: Effect of oral creatine supplementation on urinary methylamine, formaldehyde, and formate. Med Sci Sports Exerc 2005, 37:1717-1720.
    Schilling BK, Stone MH, Utter A, Kearney JT, Johnson M, Coglianese R, Smith L, O’Bryant HS, Fry AC, Starks M, Keith R, Stone ME: Creatine supplementation and health variables: a retrospective study.Med Sci Sports Exerc 2001, 33:183-188.

  36. Avatar for Ori Hofmekler
    August 25, 2014 at 12:33 am

    Ori Hofmekler, I think you are 100% rite about creatine!