I just started taking creatine monohydrate in capsule form a week ago. But my trainer said not to load in the first 4 days by taking 7 capsules 4 times a day as the bottle recommends. He said because I'm trying to get lean, to just take 3 capsules a day (which equals 2250_mg for all 3). But I haven't really noticed any gains in strength or feel any stronger. Is the powder better, or maybe 3 pills a day just isn't enough to do anything? I'm an avid female lifter with a good build. Just looking to break through a plateau and gain some lean muscle. I'm willing to give it more time, but I thought if anyone had any experience taking less-than-recommended dosage of creatine caps...
Powder vs. Pill?
- Thread starter zephyr893
- Start date
Hey Zephyr!
I don't remember the science behind it but I have seen studies by PWSTS (People Who Study This Sh!t) that said powder is better than the pills. If for nothing else I think it is cheaper and easier for the body to absorb.
Your trainer is right about not loading. Studies have also shown that loading does absolutely nothing except make you run out of creatine at a faster rate.
FYI (if you care)
I like Prolab Creapure.
DM
I don't remember the science behind it but I have seen studies by PWSTS (People Who Study This Sh!t) that said powder is better than the pills. If for nothing else I think it is cheaper and easier for the body to absorb.
Your trainer is right about not loading. Studies have also shown that loading does absolutely nothing except make you run out of creatine at a faster rate.
FYI (if you care)
I like Prolab Creapure.DM
Thanks for the tips, guys. I already bought the caps and am noticing a slight increase in strength, especially doing legs this morning. Should I stop the pills and immediately switch to the powder? Or, will I still reap the benefits from taking the pills, only not as well as if it were powder. Just not sure what to do since I'm already taking the pills.
And by the way, DM, I did Part 1 of the Ian King leg routine you posted last week...and it was great. Didn't hurt as much as I thought, so I'm thinking I didn't hit it hard enough. I also am pressed for time in the morning, so I didn't get to fully execute the last 2 exercices. But it was still great...so I'm giving you full props!
And by the way, DM, I did Part 1 of the Ian King leg routine you posted last week...and it was great. Didn't hurt as much as I thought, so I'm thinking I didn't hit it hard enough. I also am pressed for time in the morning, so I didn't get to fully execute the last 2 exercices. But it was still great...so I'm giving you full props!
Thanks!!
I would finish the pills. They will still work just fine.
I would finish the pills. They will still work just fine.
I dont know Iv been wanting to take some type of weight gain stuff....but my mom has told me not to becuase its not really that good for your body....and she says it good to just gain weight naturally.....does any of these powders and creatin crap do anything bad AT all??? Im 103 pounds 5'8 and 15 years old....I REALLY NEED TO GAIN weight...and Iv been eating latley alot and very healthy foods indeed but still havnt seen my body gain 1 pound...
to gain weight, you need to take in more calories than you burn off. figure out how many calories you're eating and add roughly 300 more calories to this number.
creatine is to be used in addition to weight training but after some experience has been acquired.
weight gain powders are used to help add more calories to the diet. they're isnt anything "bad" about them if you can tolerate them.
creatine is to be used in addition to weight training but after some experience has been acquired.
weight gain powders are used to help add more calories to the diet. they're isnt anything "bad" about them if you can tolerate them.