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Not only has Kraemer thoroughly examined creatine, he also used it when he was a competitive athlete as did his 17-year-old daughter when she played high school tennis and his 15-year-old son when he was weight lifting. Again, no adverse side affects. Creatine does have one well-documented side effect. It causes an increase in muscle mass. When taken as prescribed it has the capacity to increase body weight by as much as seven pounds in five days.<br>Are there any long term effects? The long term effect of creatine has never been studied. However, creatine has been used in the past and without incident. Athletes in the 1940s and 1950s used it until steroids became available. They switched to steroids because they got results much faster. The Eskimos ingest up to four grams of creaine per day through their hig consumption of meat and fish, twice that of Americans, and, have not had any documented ill effects.<br>How much time is considered long term? Is it 5 year, 10 years, or 50 years? The FDA has been studying creatine since it exploded onto the sport scene in 1992. Dr. Mike Stone from Appalachian State University, a leader in the field of Muscle Physioloy, has been studyin athletes who have been taking creatine for as long as six years. To date, there are no reports of kidney, heart or liver problems.<br>Since there is no documented evidence that creatine is a health hazard, the benefits of accelerated muscle development using creatine, far outweigh at least one alternative - using anabolic steroids. Forthose concerned about sending the wrong message to young adults, consider this; it is a great service to young people to let them know there is a viable alternative to using anabolic steroids.<br><br>_______________________________________<br><br>Creatine is criticized <br>for the following<br><br>1. It could have been a cause in the death of three college restlers who died trying to  make weight. <br><br>2. It caused muscle cramping due to water retention and dehydration.<br><br>3. Creatine has an adverse effect on liver and kidney function.<br><br>4. It is lacking in long term research.<br><br>5. To a lesser degree of concern, creatine causes stomach upset diarrhea andnausea.<br><br><br><br>. Not only can Miller hold his own in the weight room against many college football players, at 61 he ran the 40 in 4.91!<br>In the 70s when he was wrking tirelessly as our coaching coordinator, Miller trveled extensively in foreign counties to study the training of the world s best weightlifters. At one time he ws able to et a private audience with Bulgarian Head Coach Ivan Abadjiev, the man who single-hndedly transformed Bulgaria into a world weightlifting power capable of challenging, and often defeating, the mighty Russians. <br>Miller wrote and lectured extensiey bout the keys to Bulgaria s success, one of which was to keep the multiple daily workouts short, often no more tan 45 minutes, to prevent overtraining andto enable the athletes to work out harder. He also wrote extensively on the Bulgarian lifting style, which was difficult to master butenabled the lifter to move the barbell faster, and on how the Bulgarian coaches limited their exercise selection o primarily just the classical lifts, the snatch and clean and jerk, and squats. Such training is now considered the standard model for almost all elite international lifters.<br><br>The Miller Physical Training Plan<br><br>Those who recognize the value of the snatch and clean and jerk, and exercises derived from these lifts, con