Creatine

[ebow86]

A brief google scholar search resulted in:

http://journals.lww.com/acsm-msse/F...spx?utm_source=twitterfeed&utm_medium=twitter

http://www.bestfit.com.br/artigos/2009-04-ABR.pdf

Even in neurological patients - http://www.neurology.org/content/52/4/854.short

You're getting called out because you came out with this blatantly incorrect statement, refused to recant, and then admitted you don't know much about the subject. He has an attitude because you tried to mad dog the OP about supplementing something that is reasonable and effective. Before you try to talk about anything like this, do a google scholar search. You'll find some info there preemptively next time.

"because you tried to mad dog the OP" Could you please provide the post where I made a comment towards the OP of this thread? I am unable to such a post. Perhaps the thread should have been read a little better before such unfounded accusations are made.

"blatantly incorrect statement". Your first comments towards my post "Yes, but" (yes being an acknowledgment that my post had validity) and "Sure, you can get big and strong without it".

I am also in search of my own comments which specifically suggest that creatine doesn't work. I have found several of my statements in which I suggest that most supplements don't work, however I am unable to find a specific post where I make the claim that creatine doesn't work. I know I said you probably don't need it, but that much different than the claim "it doesn't work".

 

[marmasatt]

My man. You claim not to be trolling but you make incendiary comments regarding not one, but two things it sounds like you really know nothing about. And now, when you are being called out on it, you are being intentionally obtuse. That is the problem people are having with your comments. Well, that's the problem I'm having, I guess. :\

About creatine:

It never ceases to amaze me some of the crap people buy and put into their body's

About inmates:

That couldn't be farther from the truth. Most of these prisoners, depending on the prison, might only get 30 minutes to an hour a day to work out.....

 

[Saint Nick]

So you guys are taking creatine on off days as well? Also, on work days, are you taking it about an hourish before your workout? Or does it even matter?

 

[SociallyChallenged]

So you guys are taking creatine on off days as well? Also, on work days, are you taking it about an hourish before your workout? Or does it even matter?

Creatine supplementation is to increase your levels of intramuscular creatine phosphate. It doesn't just increase in one day, but increases to a saturation point over time so yes, you have to continue using it every day. It doesn't matter when you take it - I typically just took it with my post-workout shake.

 

[saratoga172]

I tried it for about a month and never really noticed a difference with it. But to each his own. Different supps affect different people.

I have friends who have had good luck with it. Might have just been my other habits while on it. But it isn't for me.

 

[PrayForDeath]

Is it ok to mix those 5 grams of creatine with your protein shake? (skim milk)

I guess when you disagree with the majority while clearly lacking any experience on the topic and without providing any evidence to back your argument you are bound to be accused of trolling

Fixed that for you.

 

[stacey1981]

Does creatin affect your mood in anyway? My husband is thinking of taking it. If not are there any side affects?

 

[SociallyChallenged]

Does creatin affect your mood in anyway? My husband is thinking of taking it. If not are there any side affects?

Creatine is not a drug. It is not a steroid. It is not anything that bioactively affects mood or hormone production. It is a supplement that only increases intramuscular stores of creatine phosphate. There are no side effects, unless you have a significant kidney condition (in which you'd have complications with everything, even taking in excess protein). It can improve performance in very short, high intensity exercise and allows the individual to complete slightly more work.

 

[marmasatt]

Creatine is not a drug. It is not a steroid. It is not anything that bioactively affects mood or hormone production. It is a supplement that only increases intramuscular stores of creatine phosphate. There are no side effects, unless you have a significant kidney condition (in which you'd have complications with everything, even taking in excess protein). It can improve performance in very short, high intensity exercise and allows the individual to complete slightly more work.

I would humbly add to that - it *does* make you retain water. Not a ton, but significant enough where you may put on a few pounds first (not really a big deal because it's sort of water weight, in addition to adding muscle mass which weighs more than fat.) And this is essentially what many folks are looking for - to add lean muscle.

 

[Exodist]

I would humbly add to that - it *does* make you retain water. Not a ton, but significant enough where you may put on a few pounds first (not really a big deal because it's sort of water weight, in addition to adding muscle mass which weighs more than fat.) And this is essentially what many folks are looking for - to add lean muscle.

I may be mistaken, but isnt that water flooded in on your muscle more then the rest of your body? Kinda supposed to help with recovery if taken with good amount of protein? I believe its something I read long while back. But I could be wrong.

I remember before the EAS Protein I got from GNC would dehydrate the heck out of me. But this Body Fortress brand I got this month isnt doing that to me, thank goodness to that. But the EAS would dry me up even if I drank 2 gallons of water a day, so bad to the point I just quit using it.
Its to early for me to see if the BFortress brand is going to help like the EAS did, but for $15 for 2-4week supply (depending on how much you take) I aint expecting super massive results.

 

[SociallyChallenged]

I may be mistaken, but isnt that water flooded in on your muscle more then the rest of your body? Kinda supposed to help with recovery if taken with good amount of protein? I believe its something I read long while back. But I could be wrong.

I remember before the EAS Protein I got from GNC would dehydrate the heck out of me. But this Body Fortress brand I got this month isnt doing that to me, thank goodness to that. But the EAS would dry me up even if I drank 2 gallons of water a day, so bad to the point I just quit using it.
Its to early for me to see if the BFortress brand is going to help like the EAS did, but for $15 for 2-4week supply (depending on how much you take) I aint expecting super massive results.

Yes, because the creatine phosphate is preferentially transported into the muscle cells, the water does enter the cells. However, that doesn't actually affect recovery. In research, creatine phosphate did not hasten muscle recovery itself - that's a fallacy. It's just due to an increased osmotic pull - increased concentration of anything draws water in toward it.

 

[Exodist]

Yes, because the creatine phosphate is preferentially transported into the muscle cells, the water does enter the cells. However, that doesn't actually affect recovery. In research, creatine phosphate did not hasten muscle recovery itself - that's a fallacy. It's just due to an increased osmotic pull - increased concentration of anything draws water in toward it.

Gotcha.. There has been so many changes since I used Proteins and Creatine over 7 years ago. Nice to see some of the hog wash has gotten cleared up.

 

[Saint Nick]

Is it ok to mix those 5 grams of creatine with your protein shake? (skim milk)

AFAIK, you need to take it with something sugary, such as grape juice. You need something that would cause an insulin spike (???).

Someone correct me if I'm talking out of my ass.

 

[JL514]

Research suggests that an insulin spike aids in transport into muscles, but simple sugars work the best. HFCS is bad. A lot of people take in grape juice or mix with dextrose. I believe research also showed the concentration increase was pretty minor, so if you don't feel like taking the extra carbs in it's probably not a big deal.

 

[Sixguns]

So would it be a good idea to take it with my morning smoothie? Its got blueberries and bananas. I know with those that I get some sugar.

 

[SociallyChallenged]

AFAIK, you need to take it with something sugary, such as grape juice. You need something that would cause an insulin spike (???).

Someone correct me if I'm talking out of my ass.

That's unnecessary. The increase in transport is minimal and if he maintains 5g of daily intake, he'll saturate no matter what in a few weeks' time.

 

[SociallyChallenged]

So would it be a good idea to take it with my morning smoothie? Its got blueberries and bananas. I know with those that I get some sugar.

You don't need to do what they're saying. However, if you were trying to optimize it, blueberries and bananas contain a significant amount of fructose and glucose. People suggest grape juice due to it having no fiber (doesn't slow digestion) and being dominantly glucose, which elicits a strong insulin response. If you do it post workout though, the body is in a state where it can transport glucose independent of insulin. If you were trying to bank on the insulin response, you should wait a bit and take it with grape juice.

As I said though, that's completely unnecessary and you'll get the proper intramuscular creatine phosphate stores within a few weeks no matter what.

 

[Sixguns]

If you do it post workout though, the body is in a state where it can transport glucose independent of insulin.

So in my post work-out protein shake is a good idea?

 

[SociallyChallenged]

So in my post work-out protein shake is a good idea?

Lol, it's fine.

 

[Sixguns]

I know that while taking creatine I need to be drinking a lot of water but what happens if I dont get enough? I usually drink well over 120oz but what are the risks if I dont get that much?

 

[Wuzup101]

I know that while taking creatine I need to be drinking a lot of water but what happens if I dont get enough? I usually drink well over 120oz but what are the risks if I dont get that much?

You likely won't notice anything unless you are really underhydrating for a few days in a row. Normal symptoms of dehydration will apply. I find that I've gotten mild stomach aches and muscle cramps in the past. I also seem to get sleepy when I'm not properly hydrated (again this doesn't pertain to creatine use specifically). Don't think that you are going to have a heart attack or anything...

That being said... you can't really screw up using creatine. Take 5-10 grams a day (I think I take about 8 as that is what the rounded spoon amounts to), drink water, remember to take it every day, workout hard, drink water, profit...

 

[Sixguns]

Is there a normal weight gain involved with taking creatine? Ive been taking for three weeks now and have put on almost 10lbs! I knew I would put on a few due to water being retained by my muscles but not that much. Is that normal? And if so, will I start to go back down over time or will it stay up a little while I take creatine?

 

[surfsatwerk]

I wouldn't expect that creatine is responsible for the 10lbs you put on in three weeks.

 

[marmasatt]

Let me just be about as clear as mud on this. I'd say somewhere in the middle is totally what you'd expect in 3 weeks of a good cycle (heavy lifting, protein, creatine, and tons of water) 5 - 7 pounds easy..... The rest.....that's your bad eating habits late Saturday night....

 

[SociallyChallenged]

Is there a normal weight gain involved with taking creatine? Ive been taking for three weeks now and have put on almost 10lbs! I knew I would put on a few due to water being retained by my muscles but not that much. Is that normal? And if so, will I start to go back down over time or will it stay up a little while I take creatine?

Some people notice more gain than others. It's not unheard of to gain 10lbs, but it's not that common.