Creatine -- okay, now what?

thatsnumberwang

I'm considering starting to use creatine, but there are way too many options and way not enough good, useful information. I'm overwhelmed. Are certain types better than others for specific goals? Are tablets better/worse/the same as powders? Which brands are the best quality? Are there ones that are better to use or avoid given that I'm a woman and not particularly interested in gaining a ton of water weight? :ohwell:

dinosnopro

from what research I have done they are all close to the same, but the monohydrate is a bit better, tablets are the same as powder but you will have to take a lot of them. Sorry to say all you will gain is water weight, that is what creatine does is help you cells hold on to water.

AntWrig

I'm considering starting to use creatine, but there are way too many options and way not enough good, useful information. I'm overwhelmed. Are certain types better than others for specific goals? Are tablets better/worse/the same as powders? Which brands are the best quality? Are there ones that are better to use or avoid given that I'm a woman and not particularly interested in gaining a ton of water weight? :ohwell:

Creatine is the number one researched supplement. FACT: It works. As dino said, you will more than likely gain water weight. However, it's not needed. If you consume an ample amount of protein you should receive all your creatine needs.

Acg67

Creatine monohydrate, look for Creapure branded mono. It's pretty cheap. The only other form i've heard of people having decent results with is Magnesium Creatine Chelate, supposedly it has less bloating on it.

Of all the sports supps, creatine prob has the most positive research backing it, although there does seem to be a certain % of users deemed to be non responders to creatine

adamsilva

there's alot of research on creatine that says it works (Creatine Mono) if your not keen on water weight then maybe just increase your protein intake to a high level. otherwise take it!

NightOwl1

Bump.

dougpear

I use it, works like a charm. All it does is help your muscles hold onto water better (from my understanding) giving you more energy for your work outs. This allows you to push you self harder during your work outs to make gains.

I would get the powered stuff, its like sand but generally its cheaper and once you get past the loading period only need a scoop a day!

I agree with the posts above, protein is the most important, if you are not getting enough protein its kinda pointless IMO.

Additionally for creatine to work you need to drink water...a lot of water....more than you can imagine!

Hope this helps.

thatsnumberwang

Awesome, these are great tips. Thanks folks!

Lance_K

bump