Creatine Supplements

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  • Unknown
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  • ROBOTFOOD
    ROBOTFOOD Posts: 5,527 Member
    I take creatine mono 5g/day. I notice more muscle endurance, less soreness, strength increase, and more fullness. Love it. 1-2gal water here.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    AnvilHead wrote: »
    rainbowbow wrote: »
    For me, as a vegetarian, i see a HUGE HUGE HUGE difference in my performance and my recovery with creatine supplementation...

    That does make a very significant difference. Vegetarians have very low dietary creatine intake and the results of supplementation are shown to be far more dramatic than in people who have high(er) levels of meat intake in their diets.

    I eat a lot of meat, which is perhaps why I don't notice much (if any) difference with creatine supplementation.

    Interestingly enough, a relevant study (in re: vegetarians vs omnivores) just popped up in my Facebook feed tonight: http://m.jap.physiology.org/content/early/2017/05/25/japplphysiol.00248.2017
  • se015
    se015 Posts: 583 Member
    AnvilHead wrote: »
    AminBahgat wrote: »
    Creatine is not useful for power, but it's important for keeping water inside muscle.
    If you are looking for power u have to try pro workout supplements, like c4

    Completely incorrect.

    There is very strong scientific evidence that creatine increases power output. The intramuscular water retention is more of a side effect than a direct benefit.

    Pre-workouts are just CNS stimulants, basically like taking speed before your workout. That's pretty much like saying that meth makes you stronger.

    But more energy equals more power in my book. I know that if I have a higher level of energy (from pre work out or any caffeine), I'll be able to lift more weight AND have more endurance, etc..so I think that's what he meant, but maybe I'm wrong, but yes CNS simulants like pre work outs don't directly make you "stronger" they give you energy which helps you go above and beyond and get a kick *kitten* work out.
  • se015
    se015 Posts: 583 Member
    rainbowbow wrote: »
    Creatine may already be found in the foods you're eating.


    creatine-in-food.png

    For me, as a vegetarian, i see a HUGE HUGE HUGE difference in my performance and my recovery with creatine supplementation.

    That being said, it does cause bloating, cramping, gas, and some water retention for me. I have to drink significantly more water and avoid any foods that may increase my gas (like beans).

    Oh, P.S. I take 3g every day mixed into my BCAA mix.

    Awesome post thank you! I knew red meat/beef had Creatine, but didn't know about the other foods!
  • ruanqn
    ruanqn Posts: 2 Member
    Seth1825 wrote: »
    AnvilHead wrote: »
    AminBahgat wrote: »
    Creatine is not useful for power, but it's important for keeping water inside muscle.
    If you are looking for power u have to try pro workout supplements, like c4

    Completely incorrect.

    There is very strong scientific evidence that creatine increases power output. The intramuscular water retention is more of a side effect than a direct benefit.

    Pre-workouts are just CNS stimulants, basically like taking speed before your workout. That's pretty much like saying that meth makes you stronger.

    But more energy equals more power in my book. I know that if I have a higher level of energy (from pre work out or any caffeine), I'll be able to lift more weight AND have more endurance, etc..so I think that's what he meant, but maybe I'm wrong, but yes CNS simulants like pre work outs don't directly make you "stronger" they give you energy which helps you go above and beyond and get a kick *kitten* work out.

    Actually, caffeine just create an illusion of strength. Of course it will make you more willing, especially if you have had a tiring day, but in the long run it is unsustainable, especially in relation to recovery. In relation to muscle and energy (ATP) caffeine does not bring any benefit or adaptation, and when we talk about bodybuilding, weightlifting, run, or any exercise, we talk about long term adaptation.

    Sorry for my bad english.
  • Cecily55
    Cecily55 Posts: 15 Member
    I take 5 grams creatine each day. Because of allergy problems, I'm on a pretty restricted vegetarian diet. The supplementation with creatine has really made me feel better and replaced all that natural creatine I'd normally get from meat.

    As a note, if you have kidney disease, stop the creatine about a week before you go in for labs. The creatine doesn't hurt your kidneys but it does screw up the lab results -- at least that's the word from my nephrologist.
  • joeybrid
    joeybrid Posts: 65 Member
    It's basically useless unless you're and endurance athlete. It doesn't "build muscle" like people will have you think, it replenishes ATP which is your bodies primary source of energy. It also has a tedious loading phase of larger dosing. Basically $30 will get you maybe 1-3 extra reps over a few sets with moderate dosing for he average person, every now and then. Anything else is placebo.

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