creatine???

3laine75

Do I need this?

I am pretty new to lifting - doing my own wee mix of NROLFW, stronglifts & starting strength. I try to get everything I need from food (not this week haha) but have omega 3 suppliments and a casein shake for recovery at bedtime. Just wondering if its worth taking a creatine suppliment - I'm not one for wasting money on slimming tablets or expensive vitamins but I see alot about creatine out there and Holland & Barrat have their penny sale on just now so I might go for it lol.

Interested to hear from bodybuilders who use it (or not) - and don't really want to hear about any miracle tablets/diets. Thanks in advance.

therealverd

well, from what I understand it is a "cell volumizer". It can increase the volume and/or water retention on your cells. As a lifting aid, I saw a 15% increase in weight that I could press after the loading phase. Could be placebo, but hey it worked for me. I definitely got bigger faster.
From my perspective, sticking with exercise is hard enough. Keeping it new by trying new stuff like creatine or glutamate for recovery is a good thing. The import thing is that you keep to the calorie ceiling and keep exercising. I cycle in and out of all kinds of regimes and products, creatine being one of them. As far as I know there are no long term health effects and the stuff has been around for a while. Give it a try, have some fun!

definitely drink more water while using this stuff.

Good luck and let us know how it goes

3laine75

cheers, will do

wellbert

Do you eat a lot of meat? You're probably getting plenty, if so.

3laine75

yes, i eat loads of meat. do i not need it then?

gramacanada

If it was a NEED, which is what you're asking. Then Everybody who didn't take it would suffer. They're not.

mmapags

As a new lifter you would see little benefit. When you are too the point where progressing is difficult then it can have some benefit. Now one ever needs it but it can help with the progression and intensity of your lifting workouts. It is a harmless supplement and your body gets some of it naturally from the protein sources you consume.

3laine75

If it was a NEED, which is what you're asking. Then Everybody who didn't take it would suffer. They're not.

not helpful - but cheers for the input, you must be bored.

3laine75

thanks for the advice - i probably won't bother then. I like to get everything from my food and I'm also miserable so I'll just save my pennies. Thanks.

mmapags

If you get to the point where you want to use it to progress, It is fairly inexpensive. Here in the US, about $20 for a 4 or 5 months supply. I began to use it about 2 months ago as my recovery and progress got harder and have seen good results. But there is no need to even consider it until that point.

bennysammysofie

well, from what I understand it is a "cell volumizer". It can increase the volume and/or water retention on your cells. As a lifting aid, I saw a 15% increase in weight that I could press after the loading phase. Could be placebo, but hey it worked for me. I definitely got bigger faster.
From my perspective, sticking with exercise is hard enough. Keeping it new by trying new stuff like creatine or glutamate for recovery is a good thing. The import thing is that you keep to the calorie ceiling and keep exercising. I cycle in and out of all kinds of regimes and products, creatine being one of them. As far as I know there are no long term health effects and the stuff has been around for a while. Give it a try, have some fun!

definitely drink more water while using this stuff.

Good luck and let us know how it goes

This^^^^^^^^^^
I used in the mid-90's when I think it first came out and you will see reults. If I were you , being a new lifter, Id wait until you plateau then take the creatine plunge

3laine75

thanks again guys. i'm still managing to add weight steadily but at least i know there is something i can try when i stall out. cheers.

texastango

Do I need this?

I am pretty new to lifting - doing my own wee mix of NROLFW, stronglifts & starting strength. I try to get everything I need from food (not this week haha) but have omega 3 suppliments and a casein shake for recovery at bedtime. Just wondering if its worth taking a creatine suppliment - I'm not one for wasting money on slimming tablets or expensive vitamins but I see alot about creatine out there and Holland & Barrat have their penny sale on just now so I might go for it lol.

Interested to hear from bodybuilders who use it (or not) - and don't really want to hear about any miracle tablets/diets. Thanks in advance.

The Following Advice is based on the most current research. It is supported in evidence and feel free to PM me if you need sited sources or references. It is based on review of the world literature and compiled by world experts in the field.

Creatine Suppliments: The Short Story

Creatine is found in meat and fish in small amounts and is a nitrogen containing compound. It is used in the body as a source of energy for muscle as creatine phosphate which is also known as phosphocreatine.

SUPPLEMENT CREATINE: has been documented to increase total creatine by approximately 10 - 30 percent and creatine phosphate stores by 10 - 40 percent, muscle cell volume and muscle fiber hypertrophy.

Some atheletes respond to creatine supplements with significant increases in muscle creatine levels while others are non-responders.

In one study, vegeterians showed larger increases in muscle creatine after supplementation than nonvegetarians because the vegetarians had lower muscle creatine levels prior to supplementation - possibly suggesting that response is partly based on how much pre-existing muscle creatine stores are present.

Creatine is consumed as Creatine Monophosphate.
Dose is typically 3 to 5 grams/day
Loading doses of 20-25 grams/day for 5-7 days have not been shown to provide particular benefit
The typical doses in research studies was 20 grams/day for the initial first 5 days and then 5-10 grams/day thereafter
Side effects included gastrointestinal disturbances and cramps.

THE CURRENT LITERATURE REVIEW SUGGESTS:
Creatine is SAFE at the recommended doses
Is EFFECTIVE for SMALL but SIGNIFICANT increase in LEAN BODY MASS (LBM) with repeated high-intensity, short-duration (less than 30 second) exercise bouts and is also effective in increasing performance for weightlifters.