Creatine
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steve_mfp
Posts: 170 Member
I used to take a pre-workout drink. SuperPump. I had tried others but that one really worked great for me. Energy, no buzz and no crash. It did have ~1.5g of creatine in it.
However, recently, my pre and post workout is 8oz of OJ (for the fast carbs) i scoop of protein powder, 2.5grams of creatine and BCAA's.
So far liking it. My workouts are ~60 minutes, 20 minutes are warm-up. I superset everything.
Been on the 5grams of creatine for 2 weeks now. I know it takes ~a month for it to seep in everywhere. I did not like the idea of doing a creatine pre-load of 20grams that sometimes is recommended...i'm not getting ready for the olympics and considering what it did to my lower intestines on the first day a pre-load would have been bad...real bad.
Anywho, anyone been on creatine or currently on it? Results? I'm hearing nothing but good things.
However, recently, my pre and post workout is 8oz of OJ (for the fast carbs) i scoop of protein powder, 2.5grams of creatine and BCAA's.
So far liking it. My workouts are ~60 minutes, 20 minutes are warm-up. I superset everything.
Been on the 5grams of creatine for 2 weeks now. I know it takes ~a month for it to seep in everywhere. I did not like the idea of doing a creatine pre-load of 20grams that sometimes is recommended...i'm not getting ready for the olympics and considering what it did to my lower intestines on the first day a pre-load would have been bad...real bad.
Anywho, anyone been on creatine or currently on it? Results? I'm hearing nothing but good things.
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Its about the only suppliment I take (cod liver oil aside, but I wouldn't say that was fitness related).
I dont really think the timing is supposed to matter and like you, I didn't pre-load. I took it to aid recovery time and it seemed to be doing the job.
My (bulking) pre workout is a banana
Post work out: 300ml skimmed milk and 2 x mini snickers things (90cals ea).0 -
All you need to know about creatine: http://examine.com/supplements/Creatine/
It doesn't matter when you take it, so long as you take it every day to keep the saturation up. I'd avoid it preworkout if it causes gastrointestinal issues, and take it with some food at breakfast time instead. I find it helps most with higher rep things like chin ups. At such a low cost, and with it proven to work (see the studies bit in the examine link) it's simply just worth taking.0 -
If I read the study right it basically says that there is no reason to cycle off of creatine. I have only been taking my multi, fish oil and joint pills since November. (Occasional protein snack bar to assist with macros) I started taking C4 and BB.com micronized creatine yesterday.
Do you still cycle off of creatine? If so, why? If not, why not? THX!0 -
At first read can't see a downside, Bump for further investigation/updates later....0
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Can't see any reason to cycle off. Maybe if you were struggling to afford it, or had to make weight to compete and you were borderline and wanted to drop some extra water weight. Even then the effects of extra water retention lessen the longer you're taking it.
As far as I know claims about needing to cycle off are based on unsubstantiated claims related to things like kidney health, or just plain bull**** because people think it's a steroid or something. Creatine naturally occurs in our diets, it's just more convenient to get the maximal amount through supplementation.0 -
Appreciate the response. I have been battling the Bro-Science in my head for a while now. When I started, all I had was desire, a gym membership and one or two people that had more muscle mass than me...
I am using generic BB.com creatine right now, and it has worked for me in the past. Is there truly a difference while using Concrete brand creatine, or are they just better at marketing their product? Any other words of wisdom to help fight Bro-Science?
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I started taking creatine about 9 months ago (basic creatine monohydrate). I think it makes more of a difference with me as I am a vegetarian and so my natural levels are so low. However, I started taking it when I started on my first bulk - so it is hard to tell if it made a difference really as I did not have a 'control'.
No reason to cycle off it though.
That being said, I forget to take it half the time!0 -
I started taking creatine about 9 months ago (basic creatine monohydrate). I think it makes more of a difference with me as I am a vegetarian and so my natural levels are so low. However, I started taking it when I started on my first bulk - so it is hard to tell if it made a difference really as I did not have a 'control'.
No reason to cycle off it though.
That being said, I forget to take it half the time!
You respond well to stimulus.0 -
Creatine is one of the rarest legal dietary supplements that is very effective.
I think saturation cycles are not required, it was simply based of some wrong observations, otherwise it *works*, as it's main mode of action is simply the production of more energy through its hydrolysis.
Just make sure to have it with your meals, otherwise it won't reach the muscle cells (this is the insulin that acts as a transporter for creatine).
+1 with Sarah, the other forms of creatine has been proven to be more of a marketing jeez than real effective creatine forms (such as creatine hydrochloride)
Interesting with creatine is that not only you have more energy, but you also recover faster actually, plus the bonus is creatine increases Insuline-like Growth factor.
So...given its price, the ratio investment over benefits is darn good 0 -
I started taking creatine about 9 months ago (basic creatine monohydrate). I think it makes more of a difference with me as I am a vegetarian and so my natural levels are so low. However, I started taking it when I started on my first bulk - so it is hard to tell if it made a difference really as I did not have a 'control'.
No reason to cycle off it though.
That being said, I forget to take it half the time!
You respond well to stimulus.
o.o Someone has been into the T boosters... :blushing:
:laugh:
Thanks for the great advice and to everyone who is willing to assist in this group. I have learned a lot just creeping through the posts.0 -
I started taking creatine about 9 months ago (basic creatine monohydrate). I think it makes more of a difference with me as I am a vegetarian and so my natural levels are so low. However, I started taking it when I started on my first bulk - so it is hard to tell if it made a difference really as I did not have a 'control'.
No reason to cycle off it though.
That being said, I forget to take it half the time!
You respond well to stimulus.
Depends what kind of stimulus.....0 -
I think it makes more of a difference with me as I am a vegetarian and so my natural levels are so low.
This is the main reason I started. Creatine does exist in red meat and fish. However, you would need a pound of red meat or salmon for example to get a 5mg dosage. I only eat fish and since we went and mucked up the whole damn planet I have to watch my fish intake...stupid humans.0 -
Just make sure to have it with your meals, otherwise it won't reach the muscle cells (this is the insulin that acts as a transporter for creatine).
I take mine just with water, does this mean i'm getting 0 benefit or its just optimal to have it with food?0 -
Just make sure to have it with your meals, otherwise it won't reach the muscle cells (this is the insulin that acts as a transporter for creatine).
I take mine just with water, does this mean i'm getting 0 benefit or its just optimal to have it with food?
My understanding is that it is more optimal to take it with something insulinogenic.
Make sure you stay hydrated with it as well.0
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