Creatine: Builder or Bloater? What dose?

[VeggieLifterChick]

I have heard that creatine should be taken at different doses if you're a woman. What dose is that? I'm interested to try it because I read in Muscle Fitness Hers Magazine that vegetarians should take creatine since its more sparse in our diets than in those of meat eaters. EAS makes a HMB-Creatine product called Betagen that I'm thinking about trying. but its expensive and the creatine is a really low amount. i hear hmb is a disapointment, too. Also, is it true that creatine bloats you?

 

[ann]

Hi....I take creatine. I follow the instructions on the back. I take a whopping teaspoon daily right after I work out. I am using Precisions Pure Creatine Monohydrate....... I do gain on average 3 to 5 pounds of water weight. Not bad when I watch my diet. Drink loads of water with it. I love it ; feel like I shrink when I go off of it Just follow the directions on the back.....gives dosages according to weight. Makes my muscles looked "pumped up " to me

 

[Phemomena]

creatine will bloat you if 1)you don't mix it properly or 2) you take too much...

keep the dosage to under 5g per day (right after workout is the best time)... and make sure to mix it good with some form of carb drink... that'll help get it to the muscles quicker... don't go for the loading nonsence that some companies recommend, that's just a ploy to sell more and will puff you up like a blowfish for sure!

you may experience more of a 'pump' with creatine some people mistake that for bloat... if you get truly bloated make sure you are following 1 and 2...

 

[flex4life]

Hi Veggie.
Heard mixed opinions about Betagen also...gave me good strength at 2 doses /day- before & after training....maybe not good results for everyone, but it worked for me... added muscle & good pumps... I liked it.

Good luck

 

[strongchick]

sigh...

I remember the first time I did creatine AND ECA _before_ my workout. I was so freaking HIGH!!!!!! My pump and workout were so intense.

I think I will go back to creatine again. I'll probably never get that same kick again...back to chasing that high again....

 

[Sassy69]

For women I've heard the best form is the "fizz" form - like Twin Lab Creatine Fizz. I don't know if I noticed anything tho when I used it....

 

[KBgrl]

i used betagen for a while actually. i didnt feel bloated really but yes ur muscles get a fuller look. thing was -- when i was on it i had to pee allllllll the time. i had to stop taking it it b/c while in school i would miss half the lecure --- i was in the bathroom peeeeeeeeeeing fooooorever

 

[poohbear]

keep the dosage to under 5g per day (right after workout is the best time)... and make sure to mix it good with some form of carb drink... that'll help get it to the muscles quicker... don't go for the loading nonsence that some companies recommend, that's just a ploy to sell more...

I feel the same way. I remember when it first came out and EAS had a loading phase of 15g/day for a week. So glad I didn't fall for that.

 

[tripleV]

i was definitely water logged on creatine and had super cramps. i didn't really like it and i was only taking 1/2 tsp twice a day. i did get a bit stronger though, don't know for sure if it was my mind or what?

 

[ann]

Just watched a body building special on the Discovery Channel......it said the three major supplements needed to build and maintain muscles : Protein, Glutamine and Creatine. I dont take any Glutamine......need to read up on that........but do love Creatine and Protein

 

[Phemomena]

glutamine is great for recovery... teaspoon first thing in the morning, right after my workout and right b4 bed has done wonders for my overtrained ass...

 

[ann]

I need to get some glutamine.....did a search on it and read a thread on one you posted Phemomena.....was about to ask you how you dosed it .........now I know You are such a fountain of info --- Thanx girl

 

[Phemomena]

no probs... one thing about glutamine, if you can afford it, get the peptites (sp?), rather than L-glut. its really costly, but its great shiet...

with l-glut, it is most effective if not consumed with protein (this is a tricky one).. it can reduce its effectivness... i always take mine on an empty stomach or with a carb drink... the peptites you can take with protein...


hope that helps...

 

[strongchick]

with l-glut, it is most effective if not consumed with protein (this is a tricky one).. it can reduce its effectivness... i always take mine on an empty stomach or with a carb drink... the peptites you can take with protein...

what exactly are the differences in your physique when you take it?

 

[Phemomena]

in my physique? not really anything that i've noticed... but i've definately noticed an improvement in muscle recovery when i'm taking it... i've been through various phases of training in the past 6 months or so, often bordering on overtraining, and have noticed that when i've got the glut, i'm not so sore and worn out from my workouts...

 

[strongchick]

ha! i have so much stuff in my vitamin/supplement cabinet....!

I've been taking it without knowing it in Twinlab amino fuel. My brother is a natty bb'er and takes it...he mumbled something about recovery, so I buy it...now you've confirmed my little bro's opinion.

It says something about being peptide bonded on the bottle...so I guess that since I take it with my protein drink I haven't been wasting it! thank goodness.

Thanks for the info.

 

[wilson6]

Creatine monohydrate (5 g x 2/d or split into 4 servings if it bothers the stomach) taken with food and plenty of water. Plain L-glutamine 5 g, 2 - 4 x per day. Peptides are expensive and L-glutamine does get into the system if you take more than 2 g at a time. Take with plenty of water. And protein, at least 2 - 2.5 g/kg body weight per day.

The basic three.

Cramping with creatine is fairly rare. Stomach cramping is usually due to taking it on an empty stomach or with too little water. Ditto with glutamine. Muscle cramping has many causes, but less likely due to creatine solely.

Monohydrate or micronized monohydrate is best. Serum or liquid creatine is too unstable. The fizzy stuff, pyruvate or citrate is a waste of money.

Some get water retention with creatine, others not. I recommend creatine and glutamine to any serious client, esp those that don't eat much red meat.

HMB is useless.

I use/recommend good generic (i.e. Eclipse, etc.) products. With MuscleTech, EAS, etc. you're paying for big ads and fancy promos, not much else.

I'd also mix you're own products vs buying the "shotgun" products. You never know what if anything really works when you take everything at once. Besides, you're paying for all the extra shit that does nothing.

W6

 

[Phemomena]

. Plain L-glutamine 5 g, 2 - 4 x per day. Peptides are expensive and L-glutamine does get into the system if you take more than 2 g at a time. Take with plenty of water. And protein, at least 2 - 2.5 g/kg body weight per day.


W6

am i correct in the belief that L-glut is not effective when taken at the same time as protein (doesn't it bond to form complete proteins, which renders it basically useless?)

i hate to spread misinformation, and i'd really like to know the truth myself since its really hard to take something w/o protein when you're trying to get a good amount of protein in your diet! it would make life a lot easier if this was not true...