[ARCHIVED THREAD] - Creatine Supplements (Page 1 of 2)
Posted: 8/8/2011 6:31:46 AM EDT
|
I have been working out with the Iron Gym for almost two years just to always keep myself in shape. Recently, I started to mix some power lifting in my workout regime and started taking this ––> http://www.gnc.com/product/index.jsp?productId=3972952 after my workouts and sometimes in the morning. I've noticed a slight difference so far but not a huge one. Now, I have faith in this product for the long-run, but I'm an impatient person and want to start seeing better results at faster rates. My one buddy who has experience with power lifting suggested creatine supplements to me. He's personally never taken them before so he also suggested I do some research on them, but I have another friend who's taken creatine and he gives the thumbs up to it. I've done a bit of educating myself on them and from what I understand - maybe this isn't the best term to use but - it sounds like "legal steroids" without the harmful side effects.
We took a ride to GNC and he pointed me to this ––-> http://www.gnc.com/product/index.jsp?productId=11235797&cp=3703232. I'd like to stick to MuscleTech since I already trust their products so this would be exactly what I would use. If the information is necessary, my body type is 5'7", 140lbs, lean and toned but not the biggest as far as muscle mass goes. Basically what I'm asking from the ARFCOM beehive is what do you know about creatine supplements and will they do more harm than good for me? Thanks. |
|
Not "legal steroids", not even close.
Don't expect pharma grade results from OTC products. The supplement business makes billions every year from people who buy into that hype. Creatine is a safe and effective product when used as directed, and it can help with gains and recovery. Just don't go in thinking you'll be a mass monster in a few months after you start using it. It sounds like you fall into the novice lifter category. At this point you should most likely focus on your form, the basic compound lifts, eating clean and getting plenty of quality sleep. Creatine won't do shit if you eat junk, lift like a clown and don't get enough rest. |
|
Quoted:
Not "legal steroids", not even close. Don't expect pharma grade results from OTC products. The supplement business makes billions every year from people who buy into that hype. Creatine is a safe and effective product when used as directed, and it can help with gains and recovery. Just don't go in thinking you'll be a mass monster in a few months after you start using it. It sounds like you fall into the novice lifter category. At this point you should most likely focus on your form, the basic compound lifts, eating clean and getting plenty of quality sleep. Creatine won't do shit if you eat junk, lift like a clown and don't get enough rest. I'm definitely in the novice lifter category, but my buddy who is basically my trainer is very experienced in this subject. When I started power lifting and even up to this day, he still critiques my form because he can't stress enough how important form is when lifting. I don't eat a lot of junk food at all, but where I lack is in the sleep department. During the week, I average about five hours of sleep give or take. Do you have any experience with OTC products personally? Any specific ones you would recommend if you do recommend them at all? |
|
When it comes to creatine, you are just as well off with the basic powdered stuff as you are with the fancy, expensive creatine formulas out there. At least, that has been MY experience. I stick to the cheapest creatine monohydrate or micronized creatine I can find and I experience consistent results as far as gaining strength and size. Expect to gain some water weight while taking the stuff too.
As far as other OTC supplements go, an amino acid blend is a great thing to have to enhance recovery. "Xtend" is the most popular amino blend right now and for good reason. The stuff is delicious and it works! A little pricy at $50 for 90 servings but, worth it. Also along the same lines, glutamine is a wonderful supplement and can be had for about $30 per kilo off of online supplement vendors. It aids greatly in recovery and helps prevent DOMS. I actually picked up six 378 gram containers of "Higher Power" glutamine for $60 off of bodybuilding.com recently. A cheap whey protein is also a good thing to have in order to just boost your daily protein intake. I just buy my stuff from Costco since I can get a 6lb bag for $30 there. |
|
Quoted:
... I'm an impatient person and want to start seeing better results at faster rates... That's the part you need to work on. You need to be realistic and understand building muscle takes time, no OTC product can change that. Work hard in the gym, keep your diet on point and get as much rest as possible. Then and only then start worrying about supplements. Whey protein to help fill in any gaps and creatine to help you along should be all you need for a while. |
|
Lots of good advice. I'm experimenting with Creatine now as well. I have experienced very moderate weight and strength gain. I feel like it is effective, but it's not a miracle cure or anything. I did a lot of research and you're just as well getting the cheap stuff. This is what I use: http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&qid=1312820217&sr=8-1 I'm going to cycle off right now to see what happens. |
|
Quoted:
Quoted:
try deca or anadrol.....i looked awesome but had a heart attack at 28......just work out and eat right....85% is diet No offense but you either abused the shit out of those and/or had a pre-existing condition. I think you may need to re-calibrate your sarcasm meter. 
|
|
Creatine monohydrate is good for helping you get that 1 extra rep and that is about it. It isn't a miracle supplement that allows you to do a ton more so you shouldn't really expect night and day results.
When I experimented with it I used the ON creatine monohydrate already linked to you. I only did like a 2 month cycle and haven't even finished up what I have left over. I just stopped doing protein shakes so didn't have the easy delivery method. When I finish cutting and start looking to add more calories to my diet I will probably start taking it again. Don't fall into the hype of all of these new forms of creatine though. Creatine monohydrate is what has all of the studies backing it up so you should stick to it. |
|
here's some cheap quality creatine if your want to try it http://www.bodybuilding.com/store/all/creatine.html also, from everything i've read there's no need to do a loading phase which they recommend on the label |
|
My favorite creatine is controlled labs green magnitude but I also like just plain old creatine monohydrate powder as well.
Here is some info I compiled about creatine if you have some more or some other sites to add feel free to sign up and post them. Creatine Information Thread |
|
Creatine makes your muscles retain a little bit of water, not a big deal but know it means you need to be sure to drink plenty of water and be aware that this causes a sometimes substantial initial weight gain. I suspect some of the mystic and magic about creatine is caused by, or at least supported by this initial weight gain. I am sure alot of people take creatine and think they gained 5 lbs of muscle in the first week (which is silly, be you know how people are).
I gain about 7 lbs of water weight when i start creatine |
|
Quoted:
I have been working out with the Iron Gym for almost two years just to always keep myself in shape. Recently, I started to mix some power lifting in my workout regime and started taking this ––> http://www.gnc.com/product/index.jsp?productId=3972952 after my workouts and sometimes in the morning. I've noticed a slight difference so far but not a huge one. Now, I have faith in this product for the long-run, but I'm an impatient person and want to start seeing better results at faster rates. My one buddy who has experience with power lifting suggested creatine supplements to me. He's personally never taken them before so he also suggested I do some research on them, but I have another friend who's taken creatine and he gives the thumbs up to it. I've done a bit of educating myself on them and from what I understand - maybe this isn't the best term to use but - it sounds like "legal steroids" without the harmful side effects. We took a ride to GNC and he pointed me to this ––-> http://www.gnc.com/product/index.jsp?productId=11235797&cp=3703232. I'd like to stick to MuscleTech since I already trust their products so this would be exactly what I would use. If the information is necessary, my body type is 5'7", 140lbs, lean and toned but not the biggest as far as muscle mass goes. Basically what I'm asking from the ARFCOM beehive is what do you know about creatine supplements and will they do more harm than good for me? Thanks. Steroids affect the levels of testosterones and other hormones in your body. Creatine is a proven supplement to help increase creatine in your body. Your body naturally makes the stuff in the skeletal muscle. What this does is floods your body with additional creatine. Once you mix it you should drink it quickly... within ten minutes. Some suggest with juice to help spike insulin so it aborbs quicker. Reason being is it will start turning into creatinine which doesn't help your body. There's no known perfect way to take it but you can start off slow or do a quick start to build it up in the system. Once you get a week into it, you should be using just about 5g a day. I cycle 2 months on, one off. You don't want your body getting used to an outside source so it starts shutting down production, you know? The science behind it is rather simple. You have ATP molecules in your muscles that produce instant energy by breaking down. Creatine is a molecule that replaces the phosphate in the ATP so it may breakdown and create energy again. The whole idea behind taking it is to provide additional creatine on top of what the body uses so your system is flush and when you work out you'll have extra energy. You MAY see some gains in "muscle mass" unrelated to lifting simply because creatine IS a hydrate so more water WILL be absorbed by your muscle. It's not true muscle gain though, that comes with more lifting. Be sure to drink lots of water for the reason just posted as your muscles will be drawing in a lot of water so you need to keep hydrated.
|
|
Quoted: I have been working out with the Iron Gym for almost two years just to always keep myself in shape. Recently, I started to mix some power lifting in my workout regime and started taking this ––> http://www.gnc.com/product/index.jsp?productId=3972952 after my workouts and sometimes in the morning. I've noticed a slight difference so far but not a huge one. Now, I have faith in this product for the long-run, but I'm an impatient person and want to start seeing better results at faster rates. My one buddy who has experience with power lifting suggested creatine supplements to me. He's personally never taken them before so he also suggested I do some research on them, but I have another friend who's taken creatine and he gives the thumbs up to it. I've done a bit of educating myself on them and from what I understand - maybe this isn't the best term to use but - it sounds like "legal steroids" without the harmful side effects. We took a ride to GNC and he pointed me to this ––-> http://www.gnc.com/product/index.jsp?productId=11235797&cp=3703232. I'd like to stick to MuscleTech since I already trust their products so this would be exactly what I would use. If the information is necessary, my body type is 5'7", 140lbs, lean and toned but not the biggest as far as muscle mass goes. Basically what I'm asking from the ARFCOM beehive is what do you know about creatine supplements and will they do more harm than good for me? Thanks. Aren't they the company that actually put PH in their stuff? One of the worst companies. You're paying way too much for creatine and protein. ETA: Universal, ON, and Allmax make good micronized creatine. Take 5g/day. It will take close to a month to saturate (shorter since you've already been on it). Muscletech is way overpriced. Look elsewhere. |
| Google “The Creatine Report” by Will Brink. He has issued numerous articles and videos on creatine. I ingest 1 teaspoon Optimum Nutrition (ON) micronized creatine monohydrate (CM) every morning, dissolved in my coffee, and do not cycle. Honestly, I think many people expect far too great of positive effect from CM use. It probably is helping me, but I honestly cannot tell. As already alluded, 99%+ will see far greater positive benefit from simply improving overall nutrition than they would from introduction of CM use. In order to detect a statistically significant benefit from its use, I think you have to be training quite hard and have to be very carefully monitoring your performance. |
|
Quoted: Lots of good advice. I'm experimenting with Creatine now as well. I have experienced very moderate weight and strength gain. I feel like it is effective, but it's not a miracle cure or anything. I did a lot of research and you're just as well getting the cheap stuff. This is what I use: http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&qid=1312820217&sr=8-1 I'm going to cycle off right now to see what happens. Kinda forgot about this thread. So I cycled off, and honestly didn't even notice a difference. It's possible my nutrition is good enough the CM didn't really do much for me. I feel like the BCAAs + Argnine/Orthinine is doing more for me. I'll cycle on again here at some point to see what happens. |
|
Quoted: try deca or anadrol.....i looked awesome but had a heart attack at 28......just work out and eat right....85% is diet OP, I have a hook up for deca if you're interested. I don't touch it, but I know a handful of guys that have cycled it.... You know, if you're looking for those quick gains... |
|
Quoted: What the crap is going on in here? I wouldn't worry about it. Creatine as said earlier just provides extra phosphates so you can reform your ATP's faster, it gives you the energy to be able to do a little bit more work. But your body produces it naturally and you get it from eating meat. Just from lifting your body will start to produce more creatine. So just eat meat and wear your tall stripped socks.  |
I'm about to cycle back on it myself. 
Quoted:
Quoted:
Lots of good advice. I'm experimenting with Creatine now as well. I have experienced very moderate weight and strength gain. I feel like it is effective, but it's not a miracle cure or anything. I did a lot of research and you're just as well getting the cheap stuff. This is what I use: http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&qid=1312820217&sr=8-1 I'm going to cycle off right now to see what happens. Kinda forgot about this thread. So I cycled off, and honestly didn't even notice a difference. It's possible my nutrition is good enough the CM didn't really do much for me. I feel like the BCAAs + Argnine/Orthinine is doing more for me. I'll cycle on again here at some point to see what happens. Your body produces 95% of the creatine you have. All supplements do is flood your system but most of it goes right down the pisser anyways. Again, once ATP (short term energy) is exhausted there ain't much your body does besides tap into longer term energy so you're only going to see a very little gain (like increase of a rep or something similar when on it.) |
| I get enough of a difference out of creatine to make it worth it. The gains definitely seem to be more steady and energy levels seem to stay up longer. All i gotta do is toss in a scoop with my protein to get what I need for the day. Plus the stuff is super cheap these days. |
|
Quoted: I get enough of a difference out of creatine to make it worth it. The gains definitely seem to be more steady and energy levels seem to stay up longer. All i gotta do is toss in a scoop with my protein to get what I need for the day. Plus the stuff is super cheap these days. Super cheap is right. Just got 2000g for $20 from bodybuilding.com. That's 400 days for the price of a case of beer. |
|
Quoted: I'm about to cycle back on it myself. Quoted: Quoted: Lots of good advice. I'm experimenting with Creatine now as well. I have experienced very moderate weight and strength gain. I feel like it is effective, but it's not a miracle cure or anything. I did a lot of research and you're just as well getting the cheap stuff. This is what I use: http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&qid=1312820217&sr=8-1 I'm going to cycle off right now to see what happens. Kinda forgot about this thread. So I cycled off, and honestly didn't even notice a difference. It's possible my nutrition is good enough the CM didn't really do much for me. I feel like the BCAAs + Argnine/Orthinine is doing more for me. I'll cycle on again here at some point to see what happens. Your body produces 95% of the creatine you have. All supplements do is flood your system but most of it goes right down the pisser anyways. Again, once ATP (short term energy) is exhausted there ain't much your body does besides tap into longer term energy so you're only going to see a very little gain (like increase of a rep or something similar when on it.) RIght, you also get it from red meat. I wonder if I eat enough of it to mean creatine doesn't do much for me maybe. |
|
Quoted:
Quoted:
I'm about to cycle back on it myself.
Quoted:
Quoted:
Lots of good advice. I'm experimenting with Creatine now as well. I have experienced very moderate weight and strength gain. I feel like it is effective, but it's not a miracle cure or anything. I did a lot of research and you're just as well getting the cheap stuff. This is what I use: http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&qid=1312820217&sr=8-1 I'm going to cycle off right now to see what happens. Kinda forgot about this thread. So I cycled off, and honestly didn't even notice a difference. It's possible my nutrition is good enough the CM didn't really do much for me. I feel like the BCAAs + Argnine/Orthinine is doing more for me. I'll cycle on again here at some point to see what happens. Your body produces 95% of the creatine you have. All supplements do is flood your system but most of it goes right down the pisser anyways. Again, once ATP (short term energy) is exhausted there ain't much your body does besides tap into longer term energy so you're only going to see a very little gain (like increase of a rep or something similar when on it.) RIght, you also get it from red meat. I wonder if I eat enough of it to mean creatine doesn't do much for me maybe. That's possible, or you may not be retaining a lot of it. I have never read anything on a max storage or absorbtion level in the body for creatine, but from several things I've read it breaks down in the digestive system pretty quickly - supposedly only something like 10-25% of creatine taken in gets absorbed directly to the muscles, the rest is broken down into creatinine. |
|
Quoted:
RIght, you also get it from red meat. I wonder if I eat enough of it to mean creatine doesn't do much for me maybe. Just spitballing here, but I think that the idea is that creatine increases phosphate stores, allowing the body to more quickly resynthesize ATP from ADP (used ATP). It takes ~ 10 seconds of maximal effort to deplete stored ATP after which anaerobic glycolysis becomes the primary provider of ATP, out to ~70 seconds of maximal effort when the aerobic metabolism takes the lead. If that's the case, creatine is really just going to let you get an extra rep or two per set when performing heavy, low-repetition, very short duration work. Not sure how effective creatine would be for crossfit - isn't the exercise duration generally longer than 15 seconds? I know you do some heavy work RoG, but maybe not enough to reap the benefits. Or it could be that your diet provides sufficient creatine already. |
|
Quoted: Quoted: RIght, you also get it from red meat. I wonder if I eat enough of it to mean creatine doesn't do much for me maybe. Just spitballing here, but I think that the idea is that creatine increases phosphate stores, allowing the body to more quickly resynthesize ATP from ADP (used ATP). It takes ~ 10 seconds of maximal effort to deplete stored ATP after which anaerobic glycolysis becomes the primary provider of ATP, out to ~70 seconds of maximal effort when the aerobic metabolism takes the lead. If that's the case, creatine is really just going to let you get an extra rep or two per set when performing heavy, low-repetition, very short duration work. Not sure how effective creatine would be for crossfit - isn't the exercise duration generally longer than 15 seconds? I know you do some heavy work RoG, but maybe not enough to reap the benefits. Or it could be that your diet provides sufficient creatine already. Yeah, this is my understanding as well. I was not expecting any gains for the CF workouts, but I was hoping for some gains in my heavy lifting....I do heavy work 4-5 times a week, so I *think* that would be enough so see benefits but I'm not sure to be honest. Going to try again here at some point and see what happens, it's cheap enough to play with and I didn't have any negative effect except possibly just a little water retention which isn't a huge deal.
|
|
Quoted:
Quoted:
RIght, you also get it from red meat. I wonder if I eat enough of it to mean creatine doesn't do much for me maybe. Just spitballing here, but I think that the idea is that creatine increases phosphate stores, allowing the body to more quickly resynthesize ATP from ADP (used ATP). It takes ~ 10 seconds of maximal effort to deplete stored ATP after which anaerobic glycolysis becomes the primary provider of ATP, out to ~70 seconds of maximal effort when the aerobic metabolism takes the lead. If that's the case, creatine is really just going to let you get an extra rep or two per set when performing heavy, low-repetition, very short duration work. Not sure how effective creatine would be for crossfit - isn't the exercise duration generally longer than 15 seconds? I know you do some heavy work RoG, but maybe not enough to reap the benefits. Or it could be that your diet provides sufficient creatine already. This man has muscle phys down! 
|
|
Quoted:
Quoted:
Quoted:
RIght, you also get it from red meat. I wonder if I eat enough of it to mean creatine doesn't do much for me maybe. Just spitballing here, but I think that the idea is that creatine increases phosphate stores, allowing the body to more quickly resynthesize ATP from ADP (used ATP). It takes ~ 10 seconds of maximal effort to deplete stored ATP after which anaerobic glycolysis becomes the primary provider of ATP, out to ~70 seconds of maximal effort when the aerobic metabolism takes the lead. If that's the case, creatine is really just going to let you get an extra rep or two per set when performing heavy, low-repetition, very short duration work. Not sure how effective creatine would be for crossfit - isn't the exercise duration generally longer than 15 seconds? I know you do some heavy work RoG, but maybe not enough to reap the benefits. Or it could be that your diet provides sufficient creatine already. This man has muscle phys down! Yeah, I was lost when it went from ATP to ADP 
|
|
Quoted: Quoted: Quoted: Quoted: RIght, you also get it from red meat. I wonder if I eat enough of it to mean creatine doesn't do much for me maybe. Just spitballing here, but I think that the idea is that creatine increases phosphate stores, allowing the body to more quickly resynthesize ATP from ADP (used ATP). It takes ~ 10 seconds of maximal effort to deplete stored ATP after which anaerobic glycolysis becomes the primary provider of ATP, out to ~70 seconds of maximal effort when the aerobic metabolism takes the lead. If that's the case, creatine is really just going to let you get an extra rep or two per set when performing heavy, low-repetition, very short duration work. Not sure how effective creatine would be for crossfit - isn't the exercise duration generally longer than 15 seconds? I know you do some heavy work RoG, but maybe not enough to reap the benefits. Or it could be that your diet provides sufficient creatine already. This man has muscle phys down! Yeah, I was lost when it went from ATP to ADP And when I say "that's my understanding too" I mean "herp, yes creatine = one more rep, derp" |
|
Quoted:
Quoted:
Quoted:
Quoted:
RIght, you also get it from red meat. I wonder if I eat enough of it to mean creatine doesn't do much for me maybe. Just spitballing here, but I think that the idea is that creatine increases phosphate stores, allowing the body to more quickly resynthesize ATP from ADP (used ATP). It takes ~ 10 seconds of maximal effort to deplete stored ATP after which anaerobic glycolysis becomes the primary provider of ATP, out to ~70 seconds of maximal effort when the aerobic metabolism takes the lead. If that's the case, creatine is really just going to let you get an extra rep or two per set when performing heavy, low-repetition, very short duration work. Not sure how effective creatine would be for crossfit - isn't the exercise duration generally longer than 15 seconds? I know you do some heavy work RoG, but maybe not enough to reap the benefits. Or it could be that your diet provides sufficient creatine already. This man has muscle phys down! Yeah, I was lost when it went from ATP to ADP Just remember, AMP + ADP = ATP. |
|
Quoted:
Quoted:
Quoted:
Quoted:
Quoted:
RIght, you also get it from red meat. I wonder if I eat enough of it to mean creatine doesn't do much for me maybe. Just spitballing here, but I think that the idea is that creatine increases phosphate stores, allowing the body to more quickly resynthesize ATP from ADP (used ATP). It takes ~ 10 seconds of maximal effort to deplete stored ATP after which anaerobic glycolysis becomes the primary provider of ATP, out to ~70 seconds of maximal effort when the aerobic metabolism takes the lead. If that's the case, creatine is really just going to let you get an extra rep or two per set when performing heavy, low-repetition, very short duration work. Not sure how effective creatine would be for crossfit - isn't the exercise duration generally longer than 15 seconds? I know you do some heavy work RoG, but maybe not enough to reap the benefits. Or it could be that your diet provides sufficient creatine already. This man has muscle phys down! Yeah, I was lost when it went from ATP to ADP And when I say "that's my understanding too" I mean "herp, yes creatine = one more rep, derp" 
|
|
Quoted: Quoted: I have been working out with the Iron Gym for almost two years just to always keep myself in shape. Recently, I started to mix some power lifting in my workout regime and started taking this ––> http://www.gnc.com/product/index.jsp?productId=3972952 after my workouts and sometimes in the morning. I've noticed a slight difference so far but not a huge one. Now, I have faith in this product for the long-run, but I'm an impatient person and want to start seeing better results at faster rates. My one buddy who has experience with power lifting suggested creatine supplements to me. He's personally never taken them before so he also suggested I do some research on them, but I have another friend who's taken creatine and he gives the thumbs up to it. I've done a bit of educating myself on them and from what I understand - maybe this isn't the best term to use but - it sounds like "legal steroids" without the harmful side effects. We took a ride to GNC and he pointed me to this ––-> http://www.gnc.com/product/index.jsp?productId=11235797&cp=3703232. I'd like to stick to MuscleTech since I already trust their products so this would be exactly what I would use. If the information is necessary, my body type is 5'7", 140lbs, lean and toned but not the biggest as far as muscle mass goes. Basically what I'm asking from the ARFCOM beehive is what do you know about creatine supplements and will they do more harm than good for me? Thanks. Aren't they the company that actually put PH in their stuff? One of the worst companies. You're paying way too much for creatine and protein. ETA: Universal, ON, and Allmax make good micronized creatine. Take 5g/day. It will take close to a month to saturate (shorter since you've already been on it). Muscletech is way overpriced. Look elsewhere. Seriously? Wow. I knew MuscleTech was crappy, but I didn't know about the PH thing. Glad I never used their shit.
|
|
Quoted:
Quoted:
Quoted:
Quoted:
RIght, you also get it from red meat. I wonder if I eat enough of it to mean creatine doesn't do much for me maybe. Maybe you should try horse. Supposedly it has the highest creatine content. Horse, it's what's for dinner!! Disgusting.  Good. More for me!!!!! 
|
|
Quoted:
Quoted:
Quoted:
Quoted:
RIght, you also get it from red meat. I wonder if I eat enough of it to mean creatine doesn't do much for me maybe. Maybe you should try horse. Supposedly it has the highest creatine content. Horse, it's what's for dinner!! Disgusting. It's not bad. I bought some horse by mistake in the grocery store when I lived in Italy. Apparently that horsehead icon on the package was not the meat company's corporate icon like I assumed. Didn't notice much difference from beef. |
|
Creatine does work but it's far from a miracle drug...
I always see results and gains on a good creatine product but it also makes me bloat and I HATE that feeling. I'm going on a cut to get down to 180 then do my first super clean, lot term bulk with creatine cycles. I'm excited about it. |
|
Quoted:
Quoted:
Quoted:
I'm about to cycle back on it myself.
Quoted:
Quoted:
Lots of good advice. I'm experimenting with Creatine now as well. I have experienced very moderate weight and strength gain. I feel like it is effective, but it's not a miracle cure or anything. I did a lot of research and you're just as well getting the cheap stuff. This is what I use: http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&qid=1312820217&sr=8-1 I'm going to cycle off right now to see what happens. Kinda forgot about this thread. So I cycled off, and honestly didn't even notice a difference. It's possible my nutrition is good enough the CM didn't really do much for me. I feel like the BCAAs + Argnine/Orthinine is doing more for me. I'll cycle on again here at some point to see what happens. Your body produces 95% of the creatine you have. All supplements do is flood your system but most of it goes right down the pisser anyways. Again, once ATP (short term energy) is exhausted there ain't much your body does besides tap into longer term energy so you're only going to see a very little gain (like increase of a rep or something similar when on it.) RIght, you also get it from red meat. I wonder if I eat enough of it to mean creatine doesn't do much for me maybe. That's possible, or you may not be retaining a lot of it. I have never read anything on a max storage or absorbtion level in the body for creatine, but from several things I've read it breaks down in the digestive system pretty quickly - supposedly only something like 10-25% of creatine taken in gets absorbed directly to the muscles, the rest is broken down into creatinine. I think your diet might have something to do with it. I know it turns to creatinine quickly which is why some say spike it with juice so the insulin kicks in for faster absorption. I think it helps but on a smaller level and most "gains" are from mentally pushing yourself vis-a-vis placebo. |
|
Quoted:
Quoted:
RIght, you also get it from red meat. I wonder if I eat enough of it to mean creatine doesn't do much for me maybe. Just spitballing here, but I think that the idea is that creatine increases phosphate stores, allowing the body to more quickly resynthesize ATP from ADP (used ATP). It takes ~ 10 seconds of maximal effort to deplete stored ATP after which anaerobic glycolysis becomes the primary provider of ATP, out to ~70 seconds of maximal effort when the aerobic metabolism takes the lead. If that's the case, creatine is really just going to let you get an extra rep or two per set when performing heavy, low-repetition, very short duration work. Not sure how effective creatine would be for crossfit - isn't the exercise duration generally longer than 15 seconds? I know you do some heavy work RoG, but maybe not enough to reap the benefits. Or it could be that your diet provides sufficient creatine already. I think that's what I said... just not in those terms.
|
|
Quoted: Quoted: I think that's what I said... just not in those terms. I just like to walk the dog on mechanisms. It helps me explain to folks why creatine won't help them with endurance exercise. Some think it's a miracle potion. I was hoping to get some gains on my big lifts from it...not a big deal, a lot of this stuff is cheap enough it doesn't hurt to experiment. My next experiment will be with Citrulline Malate... |
|
Quoted:
Quoted:
Quoted:
I think that's what I said... just not in those terms. I just like to walk the dog on mechanisms. It helps me explain to folks why creatine won't help them with endurance exercise. Some think it's a miracle potion. I was hoping to get some gains on my big lifts from it...not a big deal, a lot of this stuff is cheap enough it doesn't hurt to experiment. My next experiment will be with Citrulline Malate... Wasn't thinking of you or anyone else on this board. A couple of bike racers I know locally... |
|
Quoted: Quoted: Quoted: Quoted: I think that's what I said... just not in those terms. I just like to walk the dog on mechanisms. It helps me explain to folks why creatine won't help them with endurance exercise. Some think it's a miracle potion. I was hoping to get some gains on my big lifts from it...not a big deal, a lot of this stuff is cheap enough it doesn't hurt to experiment. My next experiment will be with Citrulline Malate... Wasn't thinking of you or anyone else on this board. A couple of bike racers I know locally... Gotcha. It's cool either way. Ever played around with Citrulline Malate? Sounds pretty interesting.
|