angeleyes

A trainer just put me on creatine, a SUPER high protein diet (with protein shakes) to bulk up quick. I already lost all the fat, now I'm trying to get my muscles torn up. (Anyone that has seen me knows I have terribly thin arms and legs.) I've gained almost 2 inches around my lower legs, but I need a hell of a lot more.

So, what are your experiences with creatine?

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Martin

It works.

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a1ka1ine

i know someone who took it and it worked well with no side effects, other than that he seemed more aggressive than usual, but, im not sure if that was the creatine :/

SS396chevelleSS

I took it, It helped me put some weight on, what it does is give you more mass to build into muscle

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a1ka1ine

o, i heard if you take it and dont work out, bad things happen

Corleone

no.. milk is better!

count blingula

my coke dealer used to cut his shit with it


back in the day!

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body

it works, thats correct, but hell its just a bit water!
Don't think you will grow like with steroids!!!!

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zzgundamnzz

I had a friend that took it. It really does work and with almost no side effects... I noticed that some people that take it have mood swings.

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adamneve

i started taking it last week, the time will tell
but i saw some great results on some people

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angeleyes

I'm *supposed to see results right away. I'm eating a shitload of food (low fat, high protein). I'm loading on carbs in the morning, drinking Protein ICE 2 times a day, drinking 2 gallons of water a day, cardio 6 days a week and lifting every other day. (The most weight I can take, less reps).... Any other advice?

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Gasper

And how do you workout? Do you go to the fitness room and train the whole body or just some parts?

Rob

If you're going to take creatine I highly suggest going with the liquid form and not the powder. There is no loading phase and the side effects are minimal compared to the powder.

I took the powder and it did blow me up but it was a false blow up. I got constant cramps and was almost always dehydrated. I took it for about 4 months and really have nothing good to say about it. I then switched to the liquid form and saw a lot better gains without the above mentioned side effects. The only part is, when I stopped using it, I quickly went back down to where I was before I took it. So basically, I spent $100 to blow up for a month or two.

Save your money, just use protein and vitamins and you'll be fine.

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tical

cadio 6 times a week when trying to bulk up? that's WAAY too much

creatine is good, make sure you keep hydrated

you should get a little stronger and have more intense workouts with it

angeleyes

The cardio is very non-intense.... speed walking like a dork or jogging. My actual work outs are intense, I get on the treadmill and jack it up to it's highest incline and jog until my legs feel like they are going to collapse and hit the machine, doing 100 lbs leg presses, 80 lb calf presses (3 sets of 10..sometimes more). I'm to the point that no matter how hard I push myself I can't make my muscles sore anymore, so I've learned when to stop.

Now, I need an exercise for a bigger ass.

I checked my body fat on 2 of those scales at sharper image (one said 15%, and the other 17%)...not sure how accurate they are, but the only fat left on me is my boobies. I've been working out for a few months now, just not really got "into it" until recently.

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michel

You shouldn't use it for more than 4-6 weeks in a row. After that you have to stop using it for at least 6 weeks before you use it again, or your body will get used to the creatine and it has no effect anymore.

Vitasoy

I use it before and after workouts, works great. Just make sure you mix in the a glass very well or else it won't disolve properly. oh and drink lotsa water.

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tical

If your muscles aren't responding to your current work out anymore, it's time to switch things up. It's good to do this around every 4 weeks since your body will adapt itself.

Introduce new excersizes and pull out some old ones, change the order in which you did your old ones, your tempo, etc

Don't pay attention to the bodyfat scales, get a real test done somewhere or buy yourself some fat calipers

xxxdesign-net

btw... why no fat... a bit of fat looks better on a girl than some muscles if you ask me...

tical

And don't cardio on workout days unless you have a good amount of time in between workouts (around 4 hours)

Too much cardio and you'll lose lean mass (muscle)

Ever notice how long distance, endurance runners are all skinny as a pole?

And how sprinters are bigger and more muscular?

A lot has to do w/ the intensity and amount of cardio done

Rob

Correction...4 weeks. Sorry for the typo.

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KaLi

Works good, but drink a lot of water.

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Easton

agreed... i used it back in 1998 when it was still experimental

thankfully it had no bad effects

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kmanrox

sounds like you're on the right stuff...

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Furious_Male

Creatine and a high protein diet will have your kidneys bitching for a break in a few weeks. The water your drinking is good.

Keep in mind Creatine pulls water and potassium from your body and moves it to the muscles (thats why some guys think they are king shit when they are on it because of the water gain in size).

There is a risk of dehydration. I never touch cardio when I am fully loaded on creatine and I never do more than 3-4 weeks at a time.

Keep drinking the water good luck with your goals.

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angeleyes

I spent a few years of my life "fat" and I wasn't happy with myself at all. As far as the muscle thing, I don't have much of a choice. I have the worse case of chicken legs known to man and no matter how "fat" I ever was, the legs always remained grossly thin, building muscle mass is the only way to make them bigger.

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angeleyes

BUMP....... one last question.

If taken properly, is this going to make me retain water in my abdomen area? THAT is the last thing I want or need. I'm so short waisted that one lb of fat OR water makes my pants too tight.

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doornx

most important things to grow are:

training
REST,REST, REST
eat, eat , eat

drink a protein shake before and after training, take a full day rest after each training session..overtraining will kill everything

creatine works the best if you are having problems growing after you've trained a couple of months already..to give you a little push so to speak

don't start off with it right away

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Drake

It works, just be sure to stay hydrated

sumz

Works well for me, for some reason it makes me a bit sick though.

michel

Typo?

beergood

Creatine sucks. protein, good diet and exercise.

angeleyes

I just got done working out and I feel like I'm going to toss kookies as well. I mixed it in with OJ, maybe I wasn't supposed to do that?

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stevecore

creatine's great, works outstandingly well with NO2.

Ice

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angeleyes

Pervert

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Ic3m4nZ

I'm taking creatine since almost a year.

I take it a month and then stop 6 weeks normally.

It's good because it's 100% natural (you have in your muscles and you find in meats) and there are no big proven second effects if you take it but it doesn't work on everybody.

What you will see when you take creatine:
You will lift more , you'll have more stamina at cardio and your recovery time will be much shorter and many more other things..

If you plan to take it go for it you won't be dissatisfied probably.

Lonny

nope dont need to take crap like that.

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gotys

As long as you drink plenty of water for the next 2 hours as you take it, and as long as you work out there are no side effects. It works great actually, but you can't take it and sit your ass on the sofa.

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Rictor

Hell no.

jackson

just makes your muscles retain water you get a bloated look if you take it for a while... and you'll see some small gains but it's just water weight... it's pretty good though ... check out Nitro-Tech and Cell-Tech by MuscleTech i used both products together and my gains became more noticable some strength increase and i started to gain more muscle.

Muscletech.com

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FoundrySteve

Drink a few rum and cokes before working out... and then have a big meal.

Sorry, everyone's advice was so instructive, I thought I'd drop a litte silliness in.

Creatine works. Knock it off after six weeks or so, because your body gets used to it.

DWB

I was on it for a while and had incredible results. I highly recommend it, however you have to watch that your not getting stronger than you really are. It puts water into your muscles and makes you explode in the gym (as well as hardens your muscles and gives them size) but if you advance too fast you can hurt yourself as I did so be careful.

When you come off it (you should cycle it from time to time so your body does not get use to is) you will lose an easy 10 - 15 lbs because it's all water weight.

You may get a little puffy in the face as well... it's just water and will go away when you come off it.

Shagpipe

1. What is creatine?

Creatine is a naturally occurring compound derived from glycine and arginine and found primarily in the heart, brain, and skeletal muscle. It plays a key role in the body's energy system, and has many secondary roles. The average American gets about one gram of creatine per day from their diet, and one gram is produced in the body. Herring, salmon, tuna, and beef are all high in creatine, but you would have to eat very large amounts of these foods to get the benefits achieved through supplementation. Creatine is used primarily to increase athletic performance, but may also be useful in preventing various conditions affecting the brain, heart, and musculature.

2. What application does creatine have?

Creatine supplementation combined with strength training has been shown to cause dramatic improvements in muscle size and strength. A recent meta-analysis at the Medical College of Wisconsin of sixteen placebo-controlled trials on healthy adults showed creatine supplementation to increase the one rep maximum for bench press by an average of 15.07 lbs. (6.85 kg) and squat by an average of 21.47 lbs. (9.76 kg) with a 95% confidence interval (1). Additionally, creatine supplementation causes a significant increase in hypertrophy. A study that measured muscle fiber hypertrophy with creatine supplementation for 12 weeks found a 35%, 36%, and 35% increase in Type I, IIA, and IIAB muscle fiber cross-sectional areas, respectively, compared to 11%, 15%, and 6% in the placebo group (2).

3. How does creatine work?

After being ingested, creatine is absorbed into the bloodstream, most likely by the amino acid transporter (3), and usually reaches a maximum plasma concentration in less than two hours (4). While blood levels are elevated, the creatine transporter (CreaT) actively transports creatine into skeletal muscle, cardiac muscle, and the brain (3). At this point, there are a variety of mechanisms by which creatine may exert its ergogenic effects.

Modulation of energy metabolism - Creatine operates as an energy and pH buffer during exercise. Creatine kinase catalyzes a reaction between free creatine and phosphor ions (from the breakdown of ATP to ADP), resulting in phosphocreatine (PCr), which is locked into the muscle cell due to its strong negative charge. The PCr can then react with ADP to form ATP during exercise, and during rest periods more PCr is generated. All of this equates to more energy during sets and faster recovery between sets (3).

Increased protein synthesis - Supplementing with creatine has been shown to increase intracellular water retention (5). Not only does this have the benefit of making the muscles appear larger, it may have an anabolic effect as well. Hyperhydration stimulates protein synthesis and inhibits protein breakdown, and cell volume has a correlation with catabolism in a variety of ailments (6). Numerous studies have confirmed that creatine supplementation prevents protein catabolism (3, 7). There is also evidence that creatine increases satellite cell mitotic activity (8).
Reduced oxidative stress - In addition to direct effects on energy metabolism and protein synthesis, creatine also has indirect effects on them because it protects against tissue damage, thus increasing the body's ability to regenerate ATP (3) and synthesize protein and protecting against a variety of other harms caused by exercise-induced oxidation. Creatine primarily protects against the peroxynitrite and superoxide free radicals (9).

4. What are some further benefits of creatine use?

Neuroprotection - Creatine is found in high concentrations in the brain, and is being explored in the treatment of a variety of neurodegenerative diseases. Creatine supplementation increases total creatine levels primarily in grey matter, white matter, the cerebellum, and the thalamus. Similar to its action in skeletal muscle, creatine operates through a variety of pathways in the brain, such as reducing oxidative stress and correcting mitochondrial dysfunction (3). A recent study on mice and rats showed creatine to provide a 36%-50% reduction in cortical damage caused by traumatic brain injury by improving mitochondrial function, decreasing reactive oxygen species, and maintaining ATP levels (10). This is a new area of research, so few human studies have been done on its neuroprotectant effects at this point. One study found that supplementation of creatine at 5 grams a day for 8 days decreased task-evoked mental fatigue and increased oxygen utilization in the brain (11).
Cardiac health - Since creatine is also found in high concentrations in the heart, its activity there has been studied as well. It protects the heart in a variety of ways, and has been shown to reduce the occurrence of arrhythmia (12), protect cardiac tissue from metabolic stress (13), and reduce plasma cholesterol and triglycerides (14).

5. Are there any side effects?

There are very few side effects associated with creatine use (3, 22). Gastrointestinal discomfort is experienced by some, but generally goes away when dosage is lowered. Weight gain is also a common side effect, however this is mostly water weight (from muscle cell volumization). There are two case reports in the literature of creatine exacerbating renal dysfunction, but multiple studies have shown it to have no impact on healthy individuals (3, 15, 21, 22). You should consult a doctor before using creatine if you have a kidney disorder.

6. What form of creatine is best?

Since creatine is one of the most popular dietary supplements, many companies have released "better" forms of creatine. These generally have no added advantage, and some of them are much less effective.


Creatine monohydrate - This is the most common form of creatine. It is the kind used in most clinical trials and mixes relatively easily.

Anhydrous creatine - This is creatine without the H2O molecule attached, which is about the only difference. It is about the same price per gram of creatine as creatine monohydrate.

Micronized creatine - This is creatine that has been micronized into smaller particles. It is a good alternative for those who experience gastrointestinal discomfort from using regular creatine.

Tricreatine malate - Tricreatine malate may be more bioavailable than other forms of creatine due to increased water solubility. However, it is currently much more expensive than other creatine products, and the low bioavailability of creatine is generally compensated for by the high dosage. Tricreatine malate is about 75% creatine.

Creatine capsules - These are generally much more expensive than creatine in powder form, and the higher price doesn't justify the added convenience, especially since you generally have to take 5-15 capsules daily.

Liquid creatine - Creatine is not stable in solution and quickly breaks down into its waste product creatinine. An analysis of various creatine products showed that a popular liquid creatine product had less than 2% of the creatine that the label claimed (16).

7. How should I take creatine?

According to a study measuring 24-hour urinary excretion of creatine and creatinine, resistance-trained athletes can generally utilize about 50 mg/kg of creatine per day (about 3.5-6 grams) (17). Since creatine is so inexpensive and effective, it is generally best to overshoot this mark. Most users choose to supplement with 5-15 grams daily, spread out over 2-3 doses. There are also a variety of ways to increase creatine uptake. Exercise (18), insulin (19, 20), thyroid hormone (T3) (20), and IGF-1 (20) all increase the amount of creatine uptake into skeletal muscle. This makes pre- and post-workout ideal times to take creatine. Also, because of the effect insulin has on increasing creatine uptake, it is most effective when mixed with a beverage with a high insulin response. Dextrose is ideal, but any non-acidic beverage with a high sugar (non-fructose) content will do. Grape juice is about 50% dextrose.

Loading - Many creatine users believe it is beneficial to begin use with a "loading" phase in which 20-30 g is taken over 4-6 doses daily for a few days. The literature on loading is conflicting, and the same level of saturation can be achieved with regular, low-dose supplementation, although it may take longer. The decision is ultimately up to the user, as both methods are effective.

Cycling - This is the idea of taking a week off of creatine every 8-12 weeks to allow natural production of creatine to return to normal levels. This is done because creatine consumption downregulates the creatine transporter, although levels quickly return to normal upon cessation of use (3). Whether or not cycling is beneficial is still up in the air, but it is definitely not necessary.

8. What are some good products to take along with creatine?

Although insulin increases muscle creatine uptake, one should avoid taking high amounts of high glycemic foods on a chronic basis as this could lead to insulin resistance. Supplements that increase insulin sensitivity can be very beneficial in this regard. Alpha lipoic acid is probably the best choice, as it is even better than many prescription drugs at improving insulin sensitivity and also has many other beneficial effects. The recommended dosage is 100-200 mg of ALA every time creatine is consumed.

cayne

I'm taking it for 6 weeks. 3x3gram daily. gain 2-3 kilogram after these 6 weeks. creatine mainly saves more water in the muscles.

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Viper2K1

i'm taking creatine at the moment ... gives me some more power to train harder

my muscles are a bit bigger, but that's just because they hold more water because of the creatine in it

i'm getting some bad headaches lately ... probably because i don't drink enough water

i take 5 grams in the morning, and 5 grams right after my workout
after the workout also 60 grams whey proteine and 50 grams dextrose

i take creatine for like 4 months, then 4 months not (and you lose alot then)
although it isn't proven that long term use is harmful

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raffman

I took creatine burst (GNC) all last summer and it worked great. It's the powder form version, and contrary to what has already been said you don't get any cramps or dehydration if you constantly take in water. Keep a water bottel with you all the time and you'll never get any. If you want to bulk up and really take advantage of the creatine, lift 5 times a week doing 2 or 3 different lifts for each muscle that you target; you'll really see results. And no, they're not fake results whatsoever.

cohiba

OK here it goes....

Your body contains Creatine Phosphate, so that when your body is depleted of energy (ATP = Adenosine Tri-phosphate) the Creatine Phosphate will convert into energy (ATP) for use.

Creatine Monohydrate, ?Creapure?, etc. are forms on Creatine Phosphate which will allow for more energy during workouts, and since it?s contained within the muscles the Creatine will absorb more water allowing you to gain 4-10lbs of water-mass, which makes you look bigger. They have tested it over and over and have found no side-effects as of yet, so you?re good to go.