Creatine

IceMax

I've recently become a gym member(6 months now). For the last month I've upped the frequency of my visits to 5 times a week. Its mainly weights but I intend to integrate cardio soon. My diet is quite good at the moment, mostly chicken and veg and trying to keep the carbs low. The only supplement I do take is Whey to get protein in while I'm working etc. I was given creatine from a friend who had no use and just wanted to unload it. I've read up a fair bit about it (mainly on bodybuilding forums) but I'm still unsure if I'll use it or not. I'm 6ft 3" and weigh 85kg. I want to bulk up but stay as lean as possible. The promises online of increased strenght and size is quite attractive but I've read about bloating and carrying water weight too. Anyone have any experience in this area?

Brandon F

Never used it myself but have a buddy who swears by the stuff. He's in great shape too if that's any good to you!

Bladeserver

If you are looking to get leaner than yes absolutely go for it.

Make sure to drink plenty of water with it and don't load it. Just take 5 grams a day and it should be fine.

guile4582

Bladeserver wrote: »

If you are looking to get leaner than yes absolutely go for it.

Make sure to drink plenty of water with it and don't load it. Just take 5 grams a day and it should be fine.

.....awaits the inevitable 5g a day discussion/argument !!!......

Paddy_PT

Creatine is the most tested supplement on the market and in my opinion one of the best.

You will notice long term strength gains, muscle size will increase and recovery time will become shorter.

Creatine is so cheap - dont feed into this rubbish saying that you have to spend big money on a fancy tub because your body will break it down quicker. Thats just a marketing myth made up by supplement companies.

What you want it a tub of pure creatine mono (unflavoured) which you can pick up from myprotein.com, theproteinworks or bulkpowders very cheaply.

There is no need to cycle on and off it - again this is a marketing myth to cause you to use 25g per day while 'loading'. This wi.. cause you to run out quicker and then have to buy more.

guile4582 wrote: »

.....awaits the inevitable 5g a day discussion/argument !!!......

I personally take 5g per day plus 2g which is included in my pre workout (MusclePharm Assault) but I know plenty of people who take more.

Make sure you up your water intake as creatine pulls water into the muscle cells creating protein synthesis. This extra water will cause your current body weight to increase also.

Hope this helps

guile4582

i have added a lot of muscle using creatine, my recovery is great and my lifts go up and up.
Only two supplements I use are protein powder and creatine. with creatine I take 10g mixed with a protein shake on an empty stomach 30 mins before my workout and 10g mixed with my protein shake post workout. Non training days I stick to just 10g and I take a week off it every 8 weeks.

In one year (in which I had to take at least 6 weeks off training) i've gone from supersetting 80kg deadlifts & 20 kg (db press each hand) 3x 10 with 30 secs rest between complete sets to 150kg deadlift & 30kg db press , 3 x 10.

I weigh 85kgs

how much is down to creatine and how much is down to hardwork and working on deadlift form, I dunno, but lifting heavy every two days is tough work, so I am sure my recovery is being aided.

KAZ0077

would Creatine be useful to take if I was trying to lose weight, get lean, (lifting and doing cardio at the minute)?
I hear stories of water weight and retaining water while on it.... I usually take protein after training.

Thanks,

AlanDeGenerous

KAZ0077 wrote: »

would Creatine be useful to take if I was trying to lose weight, get lean, (lifting and doing cardio at the minute)?
I hear stories of water weight and retaining water while on it.... I usually take protein after training.

Thanks,

In the same boat. Looking to lose about a stone which I've gained since quitting football and taking a sabbatical from the gym. Been back about a month now and am looking into creatine to take me up a level. Looking to lose weight and get lean, doing a cardio/weights gym routine.

Anyone have advice?

GiftofGab

Creatine will increase water weight. Water retains in the muscles.

It will not make you fat. You should concentrate on lowering your body fat %.

You can take creatine while losing fat. It will increase strength thus leading to muscle retention or even muscle gains while your body fat % decreases.

Hanley

Reframe...

When dieting, should I take a supplement with no calories which will help me squeeze out a few extra reps?

Yes. Take it.

fungie

Ive found creatine pretty useless, id say alot of it is mental. I know its proven to have benefits but if it was really a game changer it would be on the WADA banned list.

Its not going to make you put on muscle or lose fat, a slight increase in water weight, yes.

Mellor

fungie wrote: »

...but if it was really a game changer it would be on the WADA banned list.

Unlikely to happen when it's naturally occurring in food.
Same reasoning behind caffine supplements no longer being banned.

Blacktie.

fungie wrote: »

Ive found creatine pretty useless, id say alot of it is mental. I know its proven to have benefits but if it was really a game changer it would be on the WADA banned list.

Its not going to make you put on muscle or lose fat, a slight increase in water weight, yes.

Aren't substances only banned because they're potentially dangerous?

Anyway it's possible you don't react to it. Apparently something about 5% don't react to it.

Alf Veedersane

fungie wrote: »

Ive found creatine pretty useless, id say alot of it is mental.

Johnny No-Gainz!

I'm pointing and laughing.

jugger0

Whats the story with dosages? ive heard 5g, 10g, 30g and even 60g being thrown around...these are for daily doses not just maintenance!

bohsman

jugger0 wrote: »

Whats the story with dosages? ive heard 5g, 10g, 30g and even 60g being thrown around...these are for daily doses not just maintenance!

3-5g every day. No cycling, no loading, just 3-5g a day.

Hanley

bohsman wrote: »

3-5g every day. No cycling, no loading, just 3-5g a day.

for who? a 60kg girl, or a 100kg guy?

bohsman

Hanley wrote: »

for who? a 60kg girl, or a 100kg guy?

3 for the 60kg girl, 5 for the 100kg guy? Starting out I don't think anyone is going to go too far wrong at 5g a day, once you have the muscle mass to need more I'm sure you're not going to be needing advice in this thread.

Alf Veedersane

bohsman wrote: »

3 for the 60kg girl, 5 for the 100kg guy?

So my friend, who is an 80kg hermaphrodite, needs 4g?

cc87

Blacktie. wrote: »

Aren't substances only banned because they're potentially dangerous?

Anyway it's possible you don't react to it. Apparently something about 5% don't react to it.

WADA have a nice way of deciding if something should be banned. It must meet two of the following three criteria in order to be considered for addition to the banned list.

Potentially Dangerous
Performance Enhancing
Not in the spirit of sport

In other words, a lot of it is at the discretion of WADA.

Vaidookas_

IceMax wrote: »

I've recently become a gym member(6 months now). For the last month I've upped the frequency of my visits to 5 times a week. Its mainly weights but I intend to integrate cardio soon. My diet is quite good at the moment, mostly chicken and veg and trying to keep the carbs low. The only supplement I do take is Whey to get protein in while I'm working etc. I was given creatine from a friend who had no use and just wanted to unload it. I've read up a fair bit about it (mainly on bodybuilding forums) but I'm still unsure if I'll use it or not. I'm 6ft 3" and weigh 85kg. I want to bulk up but stay as lean as possible. The promises online of increased strenght and size is quite attractive but I've read about bloating and carrying water weight too. Anyone have any experience in this area?

CREATINE is most studied supplement in the world.
Make sure you use creatine monohydrate and not fancy money milking crap.
Sad thing is that 20-30% people are Creatine non responder and it will not have any effect on them. But by all means go and use it creatine as it will improve you workouts and muscle mass looks!

If you need personal trainer advice more about that PM me.

rantyface

I read that creatine improves memory so I tried it out in college. I can't say whether it was a placebo effect but I was definitely able to study for longer and it is harmless at 5g per day.

Does anyone know if it makes women puffy? I've heard mixed reviews but honestly I can't see why it would be any different in women.

Newport81

I've used Creatine but it defo made my hair fall out as i have male pattern baldness and i read the study on examine.com saying that some participants who had MBP noticed while taking creatine this sped it up, would i be better trying a blend? as i did find it a great help with my lifts

Blacktie.

smyths wrote: »

I've used Creatine but it defo made my hair fall out as i have male pattern baldness and i read the study on examine.com saying that some participants who had MBP noticed while taking creatine this sped it up, would i be better trying a blend? as i did find it a great help with my lifts

Doesn't examine specifically say they can't say whether it's true or not yet.

runawaybishop

smyths wrote: »

I've used Creatine but it defo made my hair fall out as i have male pattern baldness and i read the study on examine.com saying that some participants who had MBP noticed while taking creatine this sped it up, would i be better trying a blend? as i did find it a great help with my lifts

Are, you stabbed me right in the science!

Creatine supplementation has been implicated in increasing DHT in one study
Dihydrotestosterone (DHT) seems to be a main player in male pattern baldness,[6] and higher circulating DHT levels are correlated with a higher rate of hair loss in those susceptible to the effects of DHT.



^^ that is what the article said. Nothing concrete at all. At worst it will speed up the process but the process will speed up as you get older anyway which would account for much of the "evidence" that creatine is the cause.

TommyJoe15

Quick question; thinking of starting an 8 week creatine cycle and just wondering if I have 1 or 2 nights out on the beer is this dangerous?

guile4582

TommyJoe15 wrote: »

Quick question; thinking of starting an 8 week creatine cycle and just wondering if I have 1 or 2 nights out on the beer is this dangerous?

ooooooh here we go again!

jive

TommyJoe15 wrote: »

Quick question; thinking of starting an 8 week creatine cycle and just wondering if I have 1 or 2 nights out on the beer is this dangerous?

Yes. Even an 8 week cycle is dangerous in itself. Please stay safe.

guile4582

creatine has been studied more than dinosaurs (allegedly) - you should just go read

the topic holds religious type status in a Bro Science world (deep)

Alf Veedersane

TommyJoe15 wrote: »

Quick question; thinking of starting an 8 week creatine cycle and just wondering if I have 1 or 2 nights out on the beer is this dangerous?

You don't need to cycle it.

It's not dangerous.

Edit: read this

TommyJoe15

Sorry I'm mainly wondering if any of ye have had any experience with having alcohol while taking creatine?

Alf Veedersane

TommyJoe15 wrote: »

Sorry I'm mainly wondering if any of ye have had any experience with having alcohol while taking creatine?

Creatine is naturally occurring. Alcohol while taking creatine won't have any dangerous side effects.

The alcohol might work against it but that's about the height of it.

It may only be an issue if you have a kidney issue or diabetes.

runawaybishop

TommyJoe15 wrote: »

Sorry I'm mainly wondering if any of ye have had any experience with having alcohol while taking creatine?

Ever had a burger while out on the lash? Same thing.

thevillaman

Like everything fitness start at the beginning if you're thinking about taking this creatine start off with a small doses for a week and if you feel that does is to little just add a little more your budy is probably a bodybuilder just remember your
six-month a beginner you're still learning technique in the gym is better than any supplement on the market don't get me wrong yes I have taken supplements and still am taking
supplements and taking creatine for the follow lock is better than any supplement on the market don't get me wrong yes I am taken supplements

thevillaman

Like everything fitness start at the beginning if you're thinking about taking this creatine start off with a small doses for a week and if you feel that does is to little just add a little more your budy is probably a bodybuilder just remember your
six-month a beginner you're still learning technique in the gym is better than any supplement on the market don't get me wrong yes I have taken supplements and still am taking
supplements and taking creatine for the follow lock is better than any supplement on the market don't get me wrong yes I am taken supplements

tster

Funny to see creatine lumped in with blood doping in The Guardian article, think it was also in the Irish Times:

In football, blood-spinning and the muscle-building substance creatine – the latter not actually banned by the World Anti-Doping Agency, but looked on with such disfavour that sportsmen and women are cautioned against its use – were in regular use at certain top Premier League clubs comparatively recently. Creatine was held responsible for the sudden change in body-shape of the players of a leading Italian club a decade ago.

http://www.theguardian.com/sport/2015/aug/02/athletics-doping-revelations-dismay-but-no-surprise

runawaybishop

tster wrote: »

Funny to see creatine lumped in with blood doping in The Guardian article, think it was also in the Irish Times:

http://www.theguardian.com/sport/2015/aug/02/athletics-doping-revelations-dismay-but-no-surprise

It's just nonsense. There was something something similar in the Irish times a year ago around creatine and rugby.

Sugar Free

I wish all the creatine I've horsed into me over the years had such a profound body comp effect...all I got was bloat!

Alf Veedersane

Sugar Free wrote: »

I wish all the creatine I've horsed into me over the years had such a profound body comp effect...all I got was bloat!

And anger...right?

Sugar Free

Alf Veedersane wrote: »

And anger...right?

F*ck off!

Dtp1979

thevillaman wrote: »

Like everything fitness start at the beginning if you're thinking about taking this creatine start off with a small doses for a week and if you feel that does is to little just add a little more your budy is probably a bodybuilder just remember your
six-month a beginner you're still learning technique in the gym is better than any supplement on the market don't get me wrong yes I have taken supplements and still am taking
supplements and taking creatine for the follow lock is better than any supplement on the market don't get me wrong yes I am taken supplements

Full stop much?? ......

allan450

Try clen much better for the results you are looking for.

Transform

Dtp1979 wrote: »

Full stop much?? ......

take a bow

Transform

the best darn supplement review is here - http://www.jissn.com/content/7/1/7

someone should possibly sticky this as stuff like this comes up all the time

LuckyLloyd

tster wrote: »

Funny to see creatine lumped in with blood doping in The Guardian article, think it was also in the Irish Times:

http://www.theguardian.com/sport/2015/aug/02/athletics-doping-revelations-dismay-but-no-surprise

I wouldn't say it's funny myself. It's seriously ****ing annoying. The whole 'athletes are cautioned against taking it' line is SO incorrect that - aside from offending my sensibilities - it serves to show how little faith should be placed in journalism generally.

Alf Veedersane

The one comment under it on the IT website sums it up:

I stopped reading when I saw the word 'creatine'. You completely destroy all of your credibility when you equate creatine with performance-enhancing drugs. Obviously you don't understand the topic you are writing about. Creatine occurs naturally in every cell in every animal. It's present in all meats. It's not illegal, it's not a steroid, it's not dangerous. The fear-mongering about it is entirely unhelpful

UnknownSpecies

Transform wrote: »

the best darn supplement review is here - http://www.jissn.com/content/7/1/7

someone should possibly sticky this as stuff like this comes up all the time

Very good (but tough) read. I got a prompt to use their new beta site, made it much easier to read.

Dtp1979

dorgasm wrote: »

Very good (but tough) read. I got a prompt to use their new beta site, made it much easier to read.

Jesus Christ that's a lot of reading. Some very interesting parts in it all the same

Transform

Dtp1979 wrote: »

Jesus Christ that's a lot of reading. Some very interesting parts in it all the same

yes but read it through once and you have a solid grasp on whats BS and what works. Just tweeted them and they said they want to do an update on this soon

seriously, people still read the IT and expect anything other than misinformation when it comes to ANYTHING related to fitness and health

Transform

he just added that the only thing he would add in straight way is the research on beetroot juice e.g. here

cc87

I'm a fan of the Australian Institute of Sport and their classification guide when it comes to supplements as well.
http://www.ausport.gov.au/ais/nutrition/supplements/classification