Creatine

mrschappet

So my PT had suggested I start taking creatine.. I don't want to purchase it at the gym since it is so overly priced. I was wondering what others use for their creatine supplement powder or capsule and what not... I just purchased Weider Creatine Capsules.... but before i open it I want to figure out if this stuff is good. The directions for use say to take 7capsules (5g) a day with juice. Then it has a weight modification and it says for under 150lbs (i'm 113.5) to take 4 capsules a day with grape or apple juice.

I'm new to this stuff so any information would be helpful :-)

harebearva

capsules are fine. Creatine is a supplement that builds up in your system over a couple of weeks and then once it hits a certain level in your system, depending on the person, daily supplementation will maintain that level. You don't need the juice though. In the past it was thought that an insulin spike was needed for the body to utilize creatine at its optimum level, recent evidence shows otherwise. The creatine will work regardless. The amount you should take varies from source to source. 2-4g seems to be the general consensus. Hope this helps

As a side note. Alot of experts have suggested that the purest form of creatine is called "creapure" which is apparently a german produced pruduct. Most claim that it is one of the best and purest available and it is distributed by alot of companies under various names. I would recommend staying away from creatine formulations that have maltodextrin or other simple sugars. Most experts feel that it's not necessary for the creatine to work. I myself use, Optimum nutrition's creatine monohydrate. It's good stuff.

billtonkin

Optimum Nutrition Micronized Creatine Powder is cheap and just fine. I buy mine at bodybuilding.com. Just take a 2-5g daily dose, at anytime of the day. Start at 2g and work your way up to 5g. Some folks get bloated with it, so if you hit that point at 4 or 5g, then go back to 3g. You don't need to load it, you don't need to cycle on and off of it. Just take one dose a day.

Acg67

Take 5g a day for a month to saturate your muscles, then you can cut back to 3-5g a day 4x a week. No need to take it with juice or anything like that. And Creatine mono is still the most researched and has the most favorable research of all the creatines out there (kre-alk, CEE etc)

thefuzz1290

There is a lot of research these days that show you don't have to "load" on creatine and you don't have to cycle it like previously thought. Just stay away from anything besides creatine monohydrate like the previous posted stated, nothing else is as effective. Also drink a lot of water (though it will make you retain some water, so the scale might go up).

mrschappet

ok so some of you are saying I will retain water and from the research I have done this is suppose to happen. it is suppose to draw water into the muscles... right?

My question is am I going to feel and look bloated? the # on the scale going up is of little concern to me.. measurements and my physically fit appearance are what I am really paying attention to . (lol I was trying to word that without sounding shallow, but I think you all know what I mean.)

Also, my PT had said that I would want to be on this for a month and then off it for a month. but I see a lot of mixed opinions on this... From what I understood...He had said that what happens is when you supplement with the creatine, after a while your body will stop producing as much on its own.. so you should cycle off to let your body build it back up... (I think I got that right... hope I did LOL) He never mentioned anything about loading and from what I understand in the things I have read that is now considered not necessary..Man this stuff is confusing and complicated... sheesh

billtonkin

You won't look bloated, but some people complain that they do feel bloated. I take 5g everyday and have for over a year, I've never had the bloated feeling. If you do, lower your dose by a gram and see if that helps. It's really simple, just take a 2-5g dose everyday. Monohydrate is cheap and it's really simple.

Acg67

ok so some of you are saying I will retain water and from the research I have done this is suppose to happen. it is suppose to draw water into the muscles... right?

My question is am I going to feel and look bloated? the # on the scale going up is of little concern to me.. measurements and my physically fit appearance are what I am really paying attention to . (lol I was trying to word that without sounding shallow, but I think you all know what I mean.)

Also, my PT had said that I would want to be on this for a month and then off it for a month. but I see a lot of mixed opinions on this... From what I understood...He had said that what happens is when you supplement with the creatine, after a while your body will stop producing as much on its own.. so you should cycle off to let your body build it back up... (I think I got that right... hope I did LOL) He never mentioned anything about loading and from what I understand in the things I have read that is now considered not necessary..Man this stuff is confusing and complicated... sheesh

It used to be thought you had to cycle off of it, but you really don't. And it would make no sense to cycle on/off on a monthly basis as it takes about a month to fully saturate your muscles and get the benefit, unless you load it with something like 20g a day for a week, which is completely unnecessary

mrschappet

Thanks a lot for your help guys!!! its appreciated!

leadoff

I tried Creatine supplements some years back for three months and developed terrible headaches. I don't know if this is a common side effect, but it caused me to stop.

RonSwanson66

I tried Creatine supplements some years back for three months and developed terrible headaches. I don't know if this is a common side effect, but it caused me to stop.

My guess is you weren't drinking enough water. Creatine increases intracellular water retention, so you need to increase your fluid intake.

leadoff

I tried Creatine supplements some years back for three months and developed terrible headaches. I don't know if this is a common side effect, but it caused me to stop.

My guess is you weren't drinking enough water. Creatine increases intracellular water retention, so you need to increase your fluid intake.

That makes total sense. Thanks!