Please Scroll Down to See Forums Below well ive been using a 1/2 a serving of the new creatine product called phosphagen XT right after a workout and thats it.....now im startin my cuttin phase u think a 1/2 a serving of this containing only 5 grams of creatine will hinder my cutting results......i feel it gives me a nice pump but water is kept low
creatine/cuttin works!!??
- Thread starter adonis1
- Start date
Being that the water held from creatine is not subcutaneous (though Nelson may disagree) it should not make you "bloated" as the common misconception still seems to live on even now...
It's not the CREATINE itself that Nelson is bashing,it's the simple sugar/carbs that are attached to 98% of the formulations out there which bloat/smoothe you out.Creatine itself is cellularly OSMOTIC,it draws water INTO the cell,expanding it,not to mention its influence on ATP up regulation.The key is to find a formulation that does not rely on massive amounts of sugar/carbs to increase its absorbtion.The effervescent formulations such as Met-Rx,Muscle-Linc,and Fortress systems are good effervescent forms.
HUCKLEBERRY FINNaplex said:
I think if you are keeping the amount of carbs relatively low ~20 g. of simple sugars with 5 g. creatine you will still get a sufficient enough insulin spike that is needed for optimum absorbtion. In that essence you are only looking at an extra 40 grams of simple sugars per day, which if taken throughout the first half of the day should provide only fuel for energy as opposed to fat storage. But like you said there are always the effervescent versions (though I question whether or not their absorption is as good as with just plain dextrose).
S
satchboogie
Guest
BUMP
jubei said:
Yep,good idea,particularly if using a carb-laden formula...I usually start sipping on mine toward the tail end of my workout.
I like to mix it with pineapple juice though. Lots of sugar and it is healthy too.
hhajdo
New member
Some studies indicate that creatine may negatively affect fat loss since it affects substrate utilization
J Appl Physiol 2002 Dec;93(6):2018-22 Related Articles, Links
Creatine supplementation influences substrate utilization at rest.
Huso ME, Hampl JS, Johnston CS, Swan PD.
Departments of Nutrition and Exercise and Wellness, Arizona State University, Mesa, Arizona 85212.
The influence of creatine supplementation on substrate utilization during rest was investigated using a double-blind crossover design. Ten active men participated in 12 wk of weight training and were given creatine and placebo (20 g/day for 4 days, then 2 g/day for 17 days) in two trials separated by a 4-wk washout. Body composition, substrate utilization, and strength were assessed after weeks 2, 5, 9, and 12. Maximal isometric contraction [1 repetition maximum (RM)] leg press increased significantly (P < 0.05) after both treatments, but 1-RM bench press was increased (33 +/- 8 kg, P < 0.05) only after creatine. Total body mass increased (1.6 +/- 0.5 kg, P < 0.05) after creatine but not after placebo. Significant (P < 0.05) increases in fat-free mass were found after creatine and placebo supplementation (1.9 +/- 0.8 and 2.2 +/- 0.7 kg, respectively). Fat mass did not change significantly with creatine but decreased after the placebo trial (-2.4 +/- 0.8 kg, P < 0.05). Carbohydrate oxidation was increased by creatine (8.9 +/- 4.0%, P < 0.05), whereas there was a trend for increased respiratory exchange ratio after creatine supplementation (0.03 +/- 0.01, P = 0.07). Changes in substrate oxidation may influence the inhibition of fat mass loss associated with creatine after weight training.
J Appl Physiol 2002 Dec;93(6):2018-22 Related Articles, Links
Creatine supplementation influences substrate utilization at rest.
Huso ME, Hampl JS, Johnston CS, Swan PD.
Departments of Nutrition and Exercise and Wellness, Arizona State University, Mesa, Arizona 85212.
The influence of creatine supplementation on substrate utilization during rest was investigated using a double-blind crossover design. Ten active men participated in 12 wk of weight training and were given creatine and placebo (20 g/day for 4 days, then 2 g/day for 17 days) in two trials separated by a 4-wk washout. Body composition, substrate utilization, and strength were assessed after weeks 2, 5, 9, and 12. Maximal isometric contraction [1 repetition maximum (RM)] leg press increased significantly (P < 0.05) after both treatments, but 1-RM bench press was increased (33 +/- 8 kg, P < 0.05) only after creatine. Total body mass increased (1.6 +/- 0.5 kg, P < 0.05) after creatine but not after placebo. Significant (P < 0.05) increases in fat-free mass were found after creatine and placebo supplementation (1.9 +/- 0.8 and 2.2 +/- 0.7 kg, respectively). Fat mass did not change significantly with creatine but decreased after the placebo trial (-2.4 +/- 0.8 kg, P < 0.05). Carbohydrate oxidation was increased by creatine (8.9 +/- 4.0%, P < 0.05), whereas there was a trend for increased respiratory exchange ratio after creatine supplementation (0.03 +/- 0.01, P = 0.07). Changes in substrate oxidation may influence the inhibition of fat mass loss associated with creatine after weight training.
MiniColemans
New member
jubei said:
lol
Poohbear,
I was just joking earlier when I asked if you had any other pics posted. I do not want to give you the impression that I am being disrespectful in any way. I thought your earlier comment was both intelligent and insightful.
I do however think that creatine should be mixed with a base that has a higher concentration of glucose than either cool aid or fruit juice. I believe the most efficient method for creatine transport is strawberry syrup. This mixture must be spread evenly along the stomach and thigh region of a female partner and consumed slowly for maximum absorbtion. There have also been studies to show that this method is benificial to the heart and lungs as it is usually the precursor to more aerobic activity.
I was just joking earlier when I asked if you had any other pics posted. I do not want to give you the impression that I am being disrespectful in any way. I thought your earlier comment was both intelligent and insightful.
I do however think that creatine should be mixed with a base that has a higher concentration of glucose than either cool aid or fruit juice. I believe the most efficient method for creatine transport is strawberry syrup. This mixture must be spread evenly along the stomach and thigh region of a female partner and consumed slowly for maximum absorbtion. There have also been studies to show that this method is benificial to the heart and lungs as it is usually the precursor to more aerobic activity.
