A few questions about Creatine

singletrackmtbr

OK, I've done a bit of research and decided to add creatine to my supplementation. I currently only take C4 as a pre-workout, and drink a protein shake afterwards.

I do a mix of strength training (weights and bodyweight) and cardio (Insanity and mountain biking). I am pretty fit right now, and I'm at my weight goal (lost 16#). I don't have any goals to gain bulk (I like being light for biking), but I would be OK with adding 5 pounds or so of lean muscle and getting stronger.

So I'm planning on not loading and probably starting out with 3 grams per day until I see how my body responds, then maybe going up to 5. So here are the questions:

1. I'm looking at creatine monophosphate, which I've read is the best. The C4 has 1 gram of creatine nitrate. Are these two interchangeable, and should I take less of the creatine monophosphate if I continue taking the C4?
2. If I don't load, do I need to cycle and still come off for a week every month?
3. Should I take the creatine every day, even if it's a cardio day or a rest day?

4. If I start the creatine, am I destined to gain weight? Like I said, I don't want to bulk up, but just gain a bit of lean muscle (I'm currently #155 and 13 percent, I'd be OK with up to 165 and maybe get down to 10 or 11 percent).

Thanks for any help, I'm pretty new to this.

DopeItUp

Just keep it simple, take ~5g a day and call it good. No cycling required. If you get an extra gram from C4, no biggie either. You may or may not gain weight, I know I didn't but I know some people that do.

sgt1372

I started taking 5mg/day creatine about 2 weeks ago and I'm still losing weight on about a 200-300 cal/day deficit while continuing w/my exercise and lifting activities.

jessef593

Take 5g grams a day, preferably with a food/drink that causes a bit of an insulin spike. Which has been shown to increase the total creatine up take. No need to cycle off, creatine has been studied hundreds of times. Even has been researched as a treatment to Alzheimer's.

If you want to gain muscle you will have to be in a caloric surplus. Creatine will not cause muscle growth, it merely raises skeletal muscular ATP levels resulting in some strength gains providing a larger stimulus for muscle growth. 10lbs of muscle even if you're in a surplus would take over 5 months of serious training and smart eating if you're no longer a beginner.

Id suggest taking a look into citrulline malate, it also raises your ATP levels but also has numerous health benefits.

singletrackmtbr

Thanks for the input. Im not really looking to gain 10 pounds of muscle, just saying that's the most weight I would be OK with gaining. I'm really looking to get stronger. If I gained some muscle as well that would be great, but it isn't my primary motivation.

singletrackmtbr

jessef593 wrote: »

Id suggest taking a look into citrulline malate, it also raises your ATP levels but also has numerous health benefits.

Are you suggesting this as an alternative to creatine, or a complement?

middlehaitch

Glad you asked the question @singletrackmtbr. I'm curious too.

Cheers, h.

jessef593

I stack it along with creatine. Since they both have their own health benefits. Creatine mostly mental cognition, citrulline can increase blood circulation, fights fatigue, greater pumps, also usually has added vitamin C for increased absorption, and can increase libido, which I doubt anyone would complain about. I honestly prefer citrulline to creatine, but highly recommend the latter due to how affective it's been proven to be. Both do need to be built up in your system though. Creatine daily 5g, CM anywhere from 6-15g has shown benefits. There's plenty more, so research on your own part is always a good choice.

rainbowbow

DopeItUp wrote: »

Just keep it simple, take ~5g a day and call it good. No cycling required. If you get an extra gram from C4, no biggie either. You may or may not gain weight, I know I didn't but I know some people that do.

this. creatine is naturally found in certain foods such as red meats. There's no reason to "cycle" on and off of creatine.

I personally gain around 5 lbs of water in the first two weeks of taking creatine. But the effect it has on my training is worth it.

Just buy a cheap creatine monohydrate (i like the micronized because it doesn't mess up my stomach) at your local store. You can get it for around 10$ for a 2 month supply.

Don't try and make it too complicated, just remember to stay hydrated while taking it.

kwtilbury

singletrackmtbr wrote: »

jessef593 wrote: »

Id suggest taking a look into citrulline malate, it also raises your ATP levels but also has numerous health benefits.

Are you suggesting this as an alternative to creatine, or a complement?

I take both. The primary benefit to Citrulline Malate is nitric oxide production (the "pump").

It's possible you gain a little weight in the short term taking creatine because it pulls more water into the cells.