What is your experience with Creatine?

Carlos_421 wrote: »

random_123 wrote: »

kimdawnhayden wrote: »

I'm a female using Creatine with the program Body Beast. I've never used it before and researched it a bit first. I bought some from GNC and it's Creatine Nitrate. The sales guy said it wouldn't cause as much water retention. I have gained about 5 lbs in 3 weeks. I was also at 150#'s and eating at 2000 calories as part of the Build/Bulk portion. I was wondering what everyone's experience was with it.

I'd ditch it. I used to use it quite a bit and I did see some small demonstrable effects on my 1RM, but I'm dubious about its bulking effects - did you load it first or start taking maintenance amounts right away? Anyway, frankly you're better served ditching it and making room for some extra whey or lean meat/fish in your diet plan while on a bulk. A small number of people do suffer from bloating and stomach aches as well so if you're one of those, definitely no point in using it.

You clearly don't understand how creatine works or what it's supposed to do.
It's not a "bulking aid." It's a strength training aid (hence your results on 1rm).

OP, if you want to read all the details of how creatine actually works, you can read about it here (it's too much info to post):
http://www.bodybuilding.com/fun/layne13.htm

But basically, creatine 1) provides an increased amount of creatine phosphate (key energy source for heavy lifting) and 2) causes increased hydration of the muscle tissue (which is why they say it causes you to retain water).

This results in the ability to add a few pounds to your lift and/or get in an extra rep or two. Those extra pounds/reps result in a more intense workout which leads to greater results over time.

Most people will find it effective while there is a very small percentage of outliers who, for whatever reason, are non-responders who don't see any benefits.

As for taking it, 5 grams per day is good for most people. You can "load" it if you prefer but it isn't necessary. Loading does cause you to reach saturation more quickly but you'll reach it soon enough either way (saturation is the point where there's enough creatine in your system that it can't hold anymore so you're getting as much benefit as possible).
Taking more than your body can hold just results in creatine being excreted in your urine.

Also worth noting is that creatine is now available is several different forms.
Creatine monohydrate is still the cheapest and most readily available.
Other types (like the creatine nitrate you were sold) are marketing hype to be able to charge more for creatine.
Some types may boast a quicker uptake but monohydrate is already so readily absorbed by the body that to improve on it brings no benefit.