How are creatine and androstenedione used? What do they cost? Do they enhance performance?

Both creatine and androstenedione have been classified as nutritional (or dietary) supplements. As such, they are available from sources that sell nutritional supplements like nutrition stores, mail-order suppliers and via the Internet. However, General Nutrition Centers, one of the largest nutritional suppliers in the United States, has removed androstenedione from its shelves due to the possible negative effects on young users. And – even though creatine and androstenedione occur naturally in the human body – excessive amounts may lead to unnatural and harmful levels in the body.

The information below will talk about dosages recommended by manufacturers of these products. However, athletes may take far more than the recommended dosages to get the desired effect. This is one of the major problems with research about any of these substances. No ethical researcher can do controlled studies on the short and long-range effects of consumption that asks human subjects to exceed the manufacturer's recommended dosage, especially over a long period of time.

Creatine's "natural" source
Creatine is primarily obtained by eating meat and fish, which contain about 4 to 5 grams of creatine per kilogram. Creatine is also produced in the liver, pancreas and kidneys from amino acids.

Manufacturer's recommended dosage of creatine
Companies that produce creatine supplements (as well as others who promote their use) generally recommend a loading phase followed by a maintenance phase. Most recommend a loading phase of 20 grams of creatine per day for 5 days followed by a maintenance phase of 2 to 5 grams per day for the remainder of the training period. It usually comes in powder form. Some companies recommend the ingestion of glucose with creatine to enhance muscle uptake and retention of creatine.

Creatine's cost
The price of a 30-day supply of creatine is about $10.00 to $40.00 when taking the recommended amounts.

Creatine's potential to enhance performance
Although some short-term creatine supplementation studies show no significant increases in total body mass, most of these studies do show increases in the range of 0.7 to 1.6 kilograms. Studies on creatine use, ranging from 14 days to one year of creatine supplementation show increases in both total body mass and fat-free mass (from less than 1 kilogram to a 4 to 5 kilograms to 10% of total body mass in one case). Increased body and fat-free mass is likely due to the increase in muscle mass. Theories suggest that the increase in muscle mass may be due to an increase in water inside muscle cells or fibers), an increase in muscle proteins, or a combination of the two.

Androstenedione's "natural" source
Androstenedione is a steroid synthesized in the body from other steroids. Steroids are synthesized in the body from cholesterol. Cholesterol is absorbed from foods containing cholesterol or is synthesized in the body from saturated fats. Meats, diary products, and eggs are the primary dietary sources of both cholesterol and saturated fats. Androstenedione is converted into testosterone and estrogens in the body.

Manufacturer's recommended dosage of androstenedione
Companies that manufacture androstenedione supplements generally recommend taking 100 mg per day often contained in one capsule. They recommend taking androstenedione 30 to 60 minutes prior to exercise to maximize workouts or performance.

Androstenedione's cost
Androstenedione costs about $.25 to $.50 per 100 mg capsule. Thus, taking only one per day, a 30-day supply costs about $7.50 to $15.00 per month. However, an athlete may take more than one per day to coincide with workouts (to get maximal effort in training).

Androstenedione's potential to enhance performance
Some manufacturers suggest that taking androstenedione even without exercise can help men retain a more youthful appearance and sex drive. The increase in workout intensity and/or duration can result in increased size and strength. This effect can be furthered if androstenedione allows muscles to recover more quickly from exercise. The increase in intensity, duration, and/or frequency of exercise can aid in fat reduction. Manufacturers also claim that taking androstenedione 30 to 60 minutes before a "competitive professional situation" can give a competitive edge.

These are strictly manufacturer's claims as to the efficacy of androstenedione. The potential of androstenedione to enhance performance has not been scientifically proven, largely because of the similarity to anabolic-androgenic steroids. In a recent study, Iowa State University researchers studied two groups of men, ages 19 to 26. Both groups participated in eight weeks of resistance body-building training. Researchers reported no increase in muscle strength in the men who received daily dose of 300 milligrams of androstenedione. (June 2. JAMA, 1999; 281:2020-2028c)
www.ama-assn.org/sci-pubs/journals/archive/jama/vol_281/no_21/ci80062a.htm. There are few such studies. Knowing the risks associated with steroid use, researchers are reluctant to ask athletes to participate in controlled studies on the impact of androstenedione. (See short and long-term risks.)