creatine suplements

[op012503]

hey guys ive heard both ends of the creatine debate and id like to know whats its benefits and detrements are. Any info on the subject would be helpful. Curently im taking one nitotech bar a day and im gonna up that to two. They are not the best tasting things in the world but there's always some kind of tradeoff. Also, if you want, talk about if protein suplements have helped you or had no effect at all.

thanks

[Ironman_375]

When i was younger creatine was great for size and strength gains. People say it's not beneficial and people say its very beneficial...the truth is there both right...if you use it right though, it could be very beneficial.
Creatine is a cell volumizer; it helps draw water into your muscles. Increasing size and ultimately strength. But again, a downside: it CAN dehydrate you if you dont drink enough water...it'll give you the shits bad! Since it's diverting water into your muscles, it draws water from...everywhere else, so you need water to stay "equalized" you could say.
Creatine also increases protein uptake into your muscles, increasing size and strength. Taking creatine along with a protein supplement is a MUST.
But the down side is, if you dont train and you let it go to waist, then you will see little or no gain, and later on down the line will eventually just gain wait and not get much stronger.

One more thing! Caffiene + Creatine= nothing!
caffiene does the opposite of what creatine does...It draws water out of your muscles!!!
Moderate caffiene is ok: some of the first tests done with creatine were taken with tea, and others with water, grape juice, etc, and there was little to no difference in gain. But a coke during they day and a coffee in the morning will decrease your potential size and strength gains.

If i see that i missed anything, or if anyone else sees something, update me in this forum.

[kittedb18bt]

ok, i am back. i gotta add a few things.
creatine gets an "A" in my book. if you know how to take it, as stated earlier, it can be extremely beneficial.
-screw the "loading phase" it is not needed to see results. i have read two articles that were not selling creatine tell me that it is not necessary. the sites that tell you to load are more than likely trying to sell you creatine.
-knowing how to cycle is the second most important thing to understand (behind water, of course). i like to be on creatine for 2 months, and then off for two months. i also change my routine at this time. (strength training with creatine, and endurance training without)
-one last thing: creatine has been proven to work. if you understand the ADP-ATP cycle (adenosine di/triphosphate cycle). that is, if you understand this cycle when applied to muscle work or "stroke".

Edit: if you do not cycle with this supplement then you could become dependent on it. your body makes phosphocreatine naturally, and taking creatine monohydrate (the supplement up for discussion in the powder form) could halt or lessen your body's ability to produce this substance necessary to break down muscles (catabolism).

[kittedb18bt]

i have something else to say. it is ideal that it is taken (4-5 grams for the average person. extremely well trained atheletes can or should ingest more than 5 grams) about an hour before your workout. i believe most of us know this.
i just learned this a few weeks ago: ideally, you should take your creatine with about 30-40 grams of SIMPLE carbs. this is necessary for quick and better absorption. WAYYY better absorption, just like when you take your vitamins-you should take them with food.
-some creatine suppliers are now trying to sell you creatine with simple carbs in the powder at twice the cost! rip off. "you get what you pay for." this is a quote to live by most of the time, not this time.

[op012503]

thanks for the info. What do you think about cell tech creatine?

[YogsVR4]

I don't take supplements. Its a waste of time (for me) but heres a pretty good article on the subject. http://www.physsportsmed.com/issues/1999/05_99/juhn.htm

[kittedb18bt]

creatine is creatine. one company is not going to be better than the other. look for the cheaper stuff- but make sure it says "micronized creatine" or something of the sort.

[Neutrino]

Originally Posted by YogsVR4

I don't take supplements. Its a waste of time (for me) but heres a pretty good article on the subject. http://www.physsportsmed.com/issues/1999/05_99/juhn.htm

good article Yogs

[Ironman_375]

Another thing i forgot, a little sugar with your creatine helps your muscles take it in better...i cant remember what it does, but i just got into the habit of puttin a teaspoon of sugar in with my creatine. it makes it taste a hell of a lot better too

[kittedb18bt]

Originally Posted by Ironman_375

Another thing i forgot, a little sugar with your creatine helps your muscles take it in better...i cant remember what it does, but i just got into the habit of puttin a teaspoon of sugar in with my creatine. it makes it taste a hell of a lot better too

sugar is a simple carb. my previous posts explains why you do it.

Edit: you may be speaking of absorption into the muscle in technical terms. i have never heard of this, explain if you understand it. (if anything, electrolytes would help with absorption. which would be sodium or potassium.)
i was referring to better absorption into the blood through the small intestines. at this phase of digestion, creatine is more so recognized while simple carbs are nearby. i continue saying simple carbs because they absorb faster than complex carbs.

[Ironman_375]

It may be what your talkin about... i read it somewhere a very long time ago and i started doin it and haven't quit yet