dom1986

whats happening with this? has it died after all the input?

TH&S

Dunno - I might try and get in touch with the bloke myself...

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D: 220 | B: 140 | S: 210

dom1986

yeah i was thinking the same lol

pauly7582

From the very start of the thread I knew he would never agree to have his opinions put out on a BodyBuilding site of any description.

Any professor is responsible not only for running a department but also for attracting a lot of funding for the department for research purposes. He therefore, has to keep his affiliations very select. Although this board is awesome he would never freely link his name to it or any other.

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TH&S

Why have you posted this on a Creatine thread? Post in the correct area please.

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D: 220 | B: 140 | S: 210

Newby

Apologies.

ah24

Paul.S has competition

TH&S

I was hoping he would see I was following his lead and promote me to being a Super Mod....:rolleye11

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D: 220 | B: 140 | S: 210

stow

All,
A big sorry for not having sorted this yet and thanks for the feedback sent.
I am making effrots to contact him this week.
I'v been offline a lot recently for a variety of reasons, but things are back to normal.
So sorry again.
We haven't been knocked back by him, the only challenge now is finding a good time to have the call. I also wanted to record the call and either post as a wmv file, or write a transcript. Failing that, I'll just summarise the answers.
So totally committed to getting good feedback to the questions if I can.
STOW

myles

Its a bit like Spiderman and Peter Parker. Are you sure you are not the same person? Only kidding!

stow

Understand that point Pauly, but hope its not the case. Also, the list of questions are quite normal, I don't think he would be breaching any particular ethical or moral standpoint by answering them and allowing his name to be referenced. You know the world of academia more than I do though, so you could well be right.

S

stow

Today I had the long-awaited call with Paul Greenhaff. He was very relaxed about the call, not at all concerned about the readership and happy to answer any questions. Please appreciate the answers are based on Paul's research, that of his peers, the knowledge he has gained through his work and his own opinions. You may not agree with the answers, but hey thats life.
I won't write one word answers to the questions, as it wouldn't give the general feeling for the conversation, I'll try to summarise as best I can....

Types
On the subject of the various different types, this is all hype/gimics (bull**** to use Paul's real term). Most of these products boast an improved absorption rate into the cells, when actually all of them are broken down to basic creatine phosphate in the gut and so its the same compound by the time it reaches the cell wall, irrespective of its nature when its started the journey (if you get what I mean). The limiting factor for creatine uptake is at the cell wall, as creatine phosphate, and not as CEE, Kre- etc etc. Absorption in the gut is rapid, and is not a problem at all. 30 mins after ingestion, the blood plasma levels rise to about 20x resting levels, which is far more than sufficient for the rate it can enter the cell at. ie you don't particularly need high blood plasma levels.
Loading / Entry to Cell
Most efficient and effective method remains 20g per day for 5 days, split into 4x5g, each one with 80-100g of simple sugars (thats about 500ml of Lucozade). The one thing that can significantly improve the movement across the cell wall, is the ingestion of the simple carbs, this stimulates the sodium potassium pumps and improves the uptake across the cell wall. Adding an esther, or buffering the creatine has no effect at all. As he put it, its the quickest way to link your bank balance with the sea!
Cycling/Toxicity
No evidence whatsoever that cycling is necessary either from a point of continued effectiveness of the supplement, or for renal health. Despite the sheer volume of creatine sold worldwide, there remains no evidence of renal damage unless a pre-existing renal condition was present. And there is no evidence that the effectiveness reduces over time, ie no resistance builds up. So no need to cycle.
Dependance
Not really studied. Any supplement can illicit training adaptations that if benefical, will probably stop when the supplement is withdrawn. Doesn't necessarily indicate any dependance.
Water Retention
This is real, but is not extra-cellular in Pauls view. In exercising people, creatine facilitates glycogen storage and this directly causes water retention within the muscle cells. So the water retention that occurs is positive in his opinion.
Combining with other Products
There is no evidence as far as he knows that other products improve the effects of creatine, just the benefits of taking with simple carbs.
Asked him about Nitric Oxide pre-cursors or L-Arginine and he said that product in itself really is unproven, the only evidence proving L-Arginine's effects was done on dogs and in huge concentrations (I told him I think it works!)
Breakdown
Talked about creatinine and he says its not a good marker for the breakdown of supplemental creatine, but could indicate that some of the creatine itself has degraded to creatinine prior to ingestion, or as an indicator of renal damage per se. ie creatinine is a marker for creatinine presence, not for creatine breakdown.
Muscetech
No relationship with them, they funded some research into insulin and muscle protein metabolism in the past, its normal for manufacturers to do this. Paul doesn't endorse any product, and when questioned on difference between brands, answered he hasn't come across any brand that is better than others (simple pure creatine monohydrate varies little).
Other
There is some new research into L-Carnitine and ingestion with sugars to give an insulin response. I'll try and locate Paul's study and post it. Its supposed to be interesting. And then current research in general is focussed on understanding less about the effects of products, and more about what is happening at a molecular level and then working back from there.

In general, not an awful lot has changed with creatine in 10 years and the research done in the '90s pretty much established the facts. His advice for using creatine for bodybuilding, go back to basics, stop ****ing your money into the sea and use creatine monohydrate in the way that has been proven countless times. Also, for us as individuals, be as critical as possible about the products you are using and don't get sucked in by any hype.


Sorry if it doesn't flow so well, but I am a bit limited on time and wanted to write it down while fresh from the conversation.
STOW

TH&S

Cheers buddy

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D: 220 | B: 140 | S: 210

Coop

Nice one, thanks mate.

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Chris4Pez

Paul is always willing to answer any questions that people may have i have asked him few questions myself in the past and he has always been willing to help!

if he didn't have time then he would arrange a time and day for you to get in touch with him!!!!

he is a very intelligent man in his field and is very sought after with various different reasons!
it was him that told me about the "open window" and also that after training was the only time that you needed creatine and around 5-10g and also you should have 40-50g protein and 40-50g carbs!

But however he is very reluctant to answer questions about muscletech as he said they have basically blown what he said out of context, but again wont comment on this!!!!!

he also said a lot of these supps are not worth taking as they are just not digested in your boy and basically just end up down the toilet so its like "linking your wallet to the ocean" as he told me lol!