creatine

im reading up about it and i want to try it.. seems like theres nothing wrong with it and if u work out while you consume it you will get bigger but a bit faster and gain more energy.. when buying this is there some type that is better then the other or is any creatine good?
 
cynic is spot on. creatine is no miracle supplement, but it IS one of them that actually works for most people.

some don't 'respond' to creatine. take 5g a day, preferably post workout. no need to 'load' or 'cycle'. Should be able to get 500g for under $20, so 100 days supply.
if when its gone, you don't feel like it gave you the energy to get more out of your workouts, feel free to stop taking it.
 
it does, indirectly. it gives you more energy inside the muscle cells, so you can perform better in your workout. a better workout yields better muscle mass gains IF YOUR DIET IS GOOD.

creatine is just another piece to a fairly complex puzzle.
 
ok well my diet is good, and right now all i have for working out is a bench which does incline and flat + a olympic size bar anbd i just started so im onyl lifting 97lbs. plus i have free weights a set of 20lbs and a set of 15lbs plus a curling bar.. so im hoping when i take this creatine i will see better results.. i was taking whey protien but didnt see much...
 
i just bought this creatine and i was wonder how am i supose to start with this? when i went there she showed me pills where you dont have to load when you start but ive never heard of the pills so i bought the powder.. So for this loading can somebody please help me out with a link or something telliing how many times and when this should be consumed?
 
on another site it says :

week 1: load (20 g / day)
week 2-4 : maintenance (10 g / day)
week 5: load (20 g / day)
week 6-8: OFF
Repeat Cycle.

so i guess i am not ONLY consuming this with a protien shake and milk before each work out.. seems like im supose to like 5 times a day..
 
There is no need to load or cycle as you just stated. Just take 5g daily and you will be fine. Anything more than that would be a waste of your money. On your workout days, yes, take 5g with your post workout shake. On non training days, a lot of people like to take in in the AM but feel free to take the 5g when it is convenient for you. You can take it in juice, water, milk, plain and just wash it down, pretty much however you like to take it.
 
Wouldn't it kill the purpose of creatine when taken after your workout? I thought it was supposed to increase ATP during workout and I would only guess that it would be more effective to take it before, correct me if I am wrong..
 
Falco1 said:
There is no need to load or cycle as you just stated. Just take 5g daily and you will be fine. Anything more than that would be a waste of your money. On your workout days, yes, take 5g with your post workout shake. On non training days, a lot of people like to take in in the AM but feel free to take the 5g when it is convenient for you. You can take it in juice, water, milk, plain and just wash it down, pretty much however you like to take it.
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if i take 5g my itself before my workout then 5g with my protien shake after my work out, then on non workout days i just take 5g with milk? sound good? cause i wanna take something with protien in it aswell... this creatine reads 0 protien
 
jay99 said:
if i take 5g my itself before my workout then 5g with my protien shake after my work out, then on non workout days i just take 5g with milk? sound good? cause i wanna take something with protien in it aswell... this creatine reads 0 protien
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There is no need to take it before and after a workout. Just throw 5g in your post workout shake and on non-workout days, take it in the morning or whenever. If I am not mistaken, taking 5g ONCE a day will have you saturated in about 2 weeks.
 
im a bit confused a bunch of people are saying i should load the first week.. they are even selling pills that let you avoid the loading sequence.
 
jay99 said:
im a bit confused a bunch of people are saying i should load the first week.. they are even selling pills that let you avoid the loading sequence.
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Well, myself and several other people on this site will tell you there is no need to load for it is just a waste of money. It all comes down to what you want to do. Either way would be fine, but the loading is not needed and is a waste of money, but you choose how you want to approach it. Good luck with your fitness goals.
 
ShaftedTwice said:
Wouldn't it kill the purpose of creatine when taken after your workout? I thought it was supposed to increase ATP during workout and I would only guess that it would be more effective to take it before, correct me if I am wrong..
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It doesn't work that way. Creatine supplementation does two things:

1. it increases the level of creatine phosphate in your muscles
2. it replenishes used creatine phosphate in your muscles

so called "Loading phases" take care of #1 by quickly ramping up your levels so you hit saturation in a week.

then the daily 5g dose takes care of #2.

however daily doses over 3 weeks will also accomplish saturation, so a 'loading phase' isn't really necessary...but it does make you burn through creatine at 5x the normal rate. I bet the supplement companies LOVE loading phases cuz they make the $$ faster that way.

so, loading isn't necessary, but if you don't believe me, do it anyways. no real harm done, but I would do 3 or 4 doses a day for no more than 5 days.

as for 'when'...it matters more that you take the creatine regularly, than specific timing.
but my opinion, is that post workout is best for 2 reasons:
1. you already have an insulin spike from heavy weight training, and insulin is what lets nutrients into the cells.

2. post workout you should have some simple carbs, which further increases insulin, making the creatine get where it needs to go even more effectively.

in other words, post workout you should get best absorbtion, and since you used up creatine during your workout, your body should also be ready to be refilled to saturation.
Pre workout, you're still saturated from the day before, and by post workout, it'll have passed through half your gut already, lowering the time you'll have left to absorb it.
 
ok so should i notice any different using creatine? when i work out like lift weights and bench press i dont work out for like 1 1/2hr i just like lift the 97lbs 10 times.. stop... rest for 15 seconds.. lift the 97lbs for another 10 times rest for 1 min.. then go a left the 20lb dumbless about 10x each arm.. then curl a small amount like 5 times.. does that sound good?
 
creatine help you gain weight at all or just give you more energy to work out more to gain more muscle mass?
 
hey man i've been taking it and the directions simply say to load the first week. You take it in the morning when you wake up, and than after your workout. After the first week than u just take it after every workout that you do. These people know a lot more than I do but i'm just sayin what the directions said on my jar/bottle. REMEMBER just load the 1st week thats all
 
i kinda loaded the 1st week.. if i stop for 1 week then start next week with the loading phase again would that work?
 
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