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CREATINE INTAKE of 25g per day instead of 5g. Is that "normal"?
Replies
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I did a thorough research on creatine before starting on it, I would like to add that information to this thread, need some time. and yes, I was serious, really! Common sense is not better than science.
The issue is that creatine draws water into the muscles. If you don't add water in the beginning and after a lifting session you will have filtration issues and could end up with build up in the kidneys. It doesn't need to be a dramatic increase, just enough to replace the fluid volume that binds to the creatine.0 -
I did a thorough research on creatine before starting on it, I would like to add that information to this thread, need some time. and yes, I was serious, really! Common sense is not better than science.
So its not science that you should drink extra water to make up for the fact that creatine draws water from the rest of your body? Ok lol0 -
I just finished a two year bulk in October (exactly 24 months). I've been cutting and planned on posting comparison pictures with my bulk information in April when my next show is. If you have questions (in order to not derail this thread) please feel free to send me a message with them. As for a general overview of what I did:
-Zero supplementation (no creatine, aminos, pre-workout, shakes, etc.)
-Little tracking of intake (I have to be meticulous when cutting for a show, so I gave myself a break)
-Two strength cycles lasting about 3-4 months, the rest was HST or PHAT
-2.2 pounds gained per month, approximately .9 pounds of lean mass gained per month
-Went from about 14% body fat to about 26%, lean mass went from about 130 to 153 (removing the water fluctuation)
I'm 5'9" and have a tendency to eat, a lot. I think that played a huge role in my ability to gain because I wasn't afraid of getting fat.
Thank you!0 -
So its not science that you should drink extra water to make up for the fact that creatine draws water from the rest of your body? Ok lol
lol on lol!0 -
How is Water Stored in the Body?
https://www.unm.edu/~lkravitz/Article folder/WaterUNM.html
How water is lost from the body?
Water is lost in the urine (1500 ml), in the stools (100 ml), in sweat and evaporation from the respiratory tract (900 ml) as a typical example.
http://www.zuniv.net/physiology/book/chapter24.html
Creatine and Ergogenics
http://muscle.ucsd.edu/musintro/creatine.shtml
An article for a read.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC155510/
The issue is that creatine draws water into the muscles. If you don't add water in the beginning and after a lifting session you will have filtration issues and could end up with build up in the kidneys. It doesn't need to be a dramatic increase, just enough to replace the fluid volume that binds to the creatine.
So its not science that you should drink extra water to make up for the fact that creatine draws water from the rest of your body? Ok lol
Lets start with basics, by taking creatine out of the equation.
During exercise, body loses water through sweat.
http://hyperphysics.phy-astr.gsu.edu/hbase/thermo/sweat.html
http://certification.acsm.org/blog/2013/may/the-science-of-sweat
Now, aren't we suppose to hydrate when exercising otherwise cramping can becomes an issue.
https://www.ncsf.org/enew/articles/articles-musclecramping.aspx
Why just focus on water intake when talking about creatine alone and not exercise as a whole, when consumption of creatine is considered to enhance performance.
I never heard of anybody taking creatine to do a desk job or watch tv. lol on lol!0 -
How is Water Stored in the Body?
https://www.unm.edu/~lkravitz/Article folder/WaterUNM.html
How water is lost from the body?
Water is lost in the urine (1500 ml), in the stools (100 ml), in sweat and evaporation from the respiratory tract (900 ml) as a typical example.
http://www.zuniv.net/physiology/book/chapter24.html
Creatine and Ergogenics
http://muscle.ucsd.edu/musintro/creatine.shtml
An article for a read.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC155510/
Lets start with basics, by taking creatine out of the equation.
During exercise, body loses water through sweat.
http://hyperphysics.phy-astr.gsu.edu/hbase/thermo/sweat.html
http://certification.acsm.org/blog/2013/may/the-science-of-sweat
Now, aren't we suppose to hydrate when exercising otherwise cramping can becomes an issue.
https://www.ncsf.org/enew/articles/articles-musclecramping.aspx
Why just focus on water intake when talking about creatine alone and not exercise as a whole, when consumption of creatine is considered to enhance performance.
I never heard of anybody taking creatine to do a desk job or watch tv. lol on lol!
Then you've never fully studied all the uses for creatine.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3340488/
https://www.psychologytoday.com/blog/inner-source/201210/creatine-muscle-and-mood-00 -
How is Water Stored in the Body?
https://www.unm.edu/~lkravitz/Article folder/WaterUNM.html
How water is lost from the body?
Water is lost in the urine (1500 ml), in the stools (100 ml), in sweat and evaporation from the respiratory tract (900 ml) as a typical example.
http://www.zuniv.net/physiology/book/chapter24.html
Creatine and Ergogenics
http://muscle.ucsd.edu/musintro/creatine.shtml
An article for a read.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC155510/
Lets start with basics, by taking creatine out of the equation.
During exercise, body loses water through sweat.
http://hyperphysics.phy-astr.gsu.edu/hbase/thermo/sweat.html
http://certification.acsm.org/blog/2013/may/the-science-of-sweat
Now, aren't we suppose to hydrate when exercising otherwise cramping can becomes an issue.
https://www.ncsf.org/enew/articles/articles-musclecramping.aspx
Why just focus on water intake when talking about creatine alone and not exercise as a whole, when consumption of creatine is considered to enhance performance.
I never heard of anybody taking creatine to do a desk job or watch tv. lol on lol!
never was it stated that you should only focus on water intake when taking creatine and not exercise as a whole. before i started taking creatine i was already drinking a gallon of water or more a day as a part of diet and exercise.
you're clearly just being obnoxious now.0 -
This conversation is stupid. If you want to take more creatine go ahead! Seems like over kill to me and potentially harmful to your body. Everything in moderation. Creatine is not the end all be all and taking more will not get you the crazy results you are looking for! Eat. Lift. Sleep. Repeat. End of Story.0
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musclesandmusic866 wrote: »Go with that! Good luck! I personally will error on the side of common sense and caution. Is it really worth it? Really? Eat more dude... and lift heavier. Old School!! Don't over think this crap!
Signed: - Broscience0 -
@usmcmp @bellaa_x0
Please have a look at this article, if contraindications do not bother.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC155510/
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@usmcmp @bellaa_x0
Please have a look at this article, if contraindications do not bother.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC155510/
FTA
It must be noted that fluid volumes were not measured directly in that study but were predicted using a bioelectric impedance analysis.
BIA? Really?0 -
FunkyTobias wrote: »
FTA
It must be noted that fluid volumes were not measured directly in that study but were predicted using a bioelectric impedance analysis.
BIA? Really?
A good journal article always present with its own limitations.
This study provides a different perspective on an issue which indicates otherwise.
I am impressed with the clear structure of the this article and it is easy to understand.
Whether your comment was on the quality of the article or its structure is not clear.
May be a bit of read about the research process can ease your discomfort.0 -
A good journal article always present with its own limitations.
This study provides a different perspective on an issue which indicates otherwise.
I am impressed with the clear structure of the this article and it is easy to understand.
Whether your comment was on the quality of the article or its structure is not clear.
May be a bit of read about the research process can ease your discomfort.
I understand the research process quite well, thank you. Do you understand the limits of the measurement tool they were using (BIA)?
And by limits I mean inaccurate to the point of being useless0 -
FunkyTobias wrote: »
I understand the research process quite well, thank you. Do you understand the limits of the measurement tool they were using (BIA)?
And by limits I mean inaccurate to the point of being useless
Can you suggest a better way?
I mean there should be one and how that (use of BIA) disapproves the conclusion?
If I have to find a flaw in this study, I would say its sample size, which is too small.
Every study has a flaw but that does not mean every study is useless.
The effort (research) that is required to write up one journal article may take several months or even years and yet it can be rendered insufficient (not going into financial constraints yet).
Creatine is one of the safest supplements in the market and its intake is totally optional.
I have come across a few studies which suggested Creatine loading is not necessary but there is always a possibility of other studies suggesting otherwise.
Creatine
http://umm.edu/health/medical/altmed/supplement/creatine
Edit: I am not in favour of more than 5-10 g of Creatine/day and yes, I agree with sufficient water intake even when not using Creatine.0 -
FunkyTobias wrote: »
I understand the research process quite well, thank you. Do you understand the limits of the measurement tool they were using (BIA)?
And by limits I mean inaccurate to the point of being useless
BIA can be useful, you just have to deal with all the caveats when calibrating it.
For example one study used it to be very close to DEXA results - of course they had to use DEXA scans to calibrate it, and then it was only valid for Mexican-American men, but given those limitations, it gave consistent results.
But yeah, in an article where BIA is being used to guess volume in a condition that is altered - taking creatine - it is probably not going to go well.0 -
More than 5 g isn't going to do much good probably. And with 5g I only spend 10 bucks for 100 days worth instead of 20 days.
Also might I butt into this?
So its not science that you should drink extra water to make up for the fact that creatine draws water from the rest of your body? Ok lol
The fact that creatine takes water out of your body wasn't even mentioned before someone went "You need to drink more, it's common sense brah, I don't need no studies, *big pharma rant*".0 -
See here: http://examine.com/supplements/creatine/0
This discussion has been closed.
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