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Baoh
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Ignore everything I typed here.
Creatine
- Thread starter Legion Kreinak2
- Start date
Legion Kreinak2
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Why?
Zander1983
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5g post-workout. Any more is overkill.
Why don't you address what I said instead of just spewing forth garbage information?bigstve12 said:
No, because it's not only the cell volumization that happens in those 5 days. The increased rate of energy recovery also happens at the same time. Personally, I'd rather be able to work out harder for 25 of those 30 days than worry about the extra $5 it cost me.
Legion Kreniak2, creatine is a very effective supplement, when taken correctly. It can also be a worthless or painful supplement if taken incorrectly. It works very well for me, time and time again, the way that I described taking it. There are people who don't respond to creatine, but the numbers I've heard are much much smaller than 50%. Most of that 50% are people who just don't take it correctly.
I have always heard that loading was a marketing scam; however, I did some homework and happened across this:
J Appl Physiol 81: 232-237, 1996;
Journal of Applied Physiology, Vol 81, Issue 1 232-237, Copyright © 1996 by American Physiological Society
Muscle creatine loading in men
E. Hultman, K. Soderlund, J. A. Timmons, G. Cederblad and P. L. Greenhaff
Department of Physiology and Pharmacology, University Medical School, Queen's Medical Centre, Nottingham, United Kingdom.
The effect of dietary creatine and supplementation on skeletal muscle creatine accumulation and subsequent degradation and on urinary creatinine excretion was investigated in 31 male subjects who ingested creatine in different quantities over varying time periods. Muscle total creatine concentration increased by approximately 20% after 6 days of creatine supplementation at a rate of 20 g/day. This elevated concentration was maintained when supplementation was continued at a rate of 2 g/day for a further 30 days. In the absence of 2 g/day supplementation, total creatine concentration gradually declined, such that 30 days after the cessation of supplementation the concentration was no different from the presupplementation value. During this period, urinary creatinine excretion was correspondingly increased. A similar, but more gradual, 20% increase in muscle total creatine concentration was observed over a period of 28 days when supplementation was undertaken at a rate of 3 g/day. In conclusion, a rapid way to "creatine load" human skeletal muscle is to ingest 20 g of creatine for 6 days. This elevated tissue concentration can then be maintained by ingestion of 2 g/day thereafter. The ingestion of 3 g creatine/day is in the long term likely to be as effective at raising tissue levels as this higher dose.
This is from 1996, but I have not yet found a recent study that contradicts it.
I don't use creatine as I never felt I got anything out of it. I did notice that I felt less bloat and cramping when I overloaded on water and took it with a balance of protein and carbs. From an energy perspective, which is the point of taking it, I noticed no difference (but I'm kinda hyper...lol).
Oh, one more thing...creatine uptake can be inhibited by caffeine too.
J Appl Physiol 81: 232-237, 1996;
Journal of Applied Physiology, Vol 81, Issue 1 232-237, Copyright © 1996 by American Physiological Society
Muscle creatine loading in men
E. Hultman, K. Soderlund, J. A. Timmons, G. Cederblad and P. L. Greenhaff
Department of Physiology and Pharmacology, University Medical School, Queen's Medical Centre, Nottingham, United Kingdom.
The effect of dietary creatine and supplementation on skeletal muscle creatine accumulation and subsequent degradation and on urinary creatinine excretion was investigated in 31 male subjects who ingested creatine in different quantities over varying time periods. Muscle total creatine concentration increased by approximately 20% after 6 days of creatine supplementation at a rate of 20 g/day. This elevated concentration was maintained when supplementation was continued at a rate of 2 g/day for a further 30 days. In the absence of 2 g/day supplementation, total creatine concentration gradually declined, such that 30 days after the cessation of supplementation the concentration was no different from the presupplementation value. During this period, urinary creatinine excretion was correspondingly increased. A similar, but more gradual, 20% increase in muscle total creatine concentration was observed over a period of 28 days when supplementation was undertaken at a rate of 3 g/day. In conclusion, a rapid way to "creatine load" human skeletal muscle is to ingest 20 g of creatine for 6 days. This elevated tissue concentration can then be maintained by ingestion of 2 g/day thereafter. The ingestion of 3 g creatine/day is in the long term likely to be as effective at raising tissue levels as this higher dose.
This is from 1996, but I have not yet found a recent study that contradicts it.
I don't use creatine as I never felt I got anything out of it. I did notice that I felt less bloat and cramping when I overloaded on water and took it with a balance of protein and carbs. From an energy perspective, which is the point of taking it, I noticed no difference (but I'm kinda hyper...lol).
Oh, one more thing...creatine uptake can be inhibited by caffeine too.
killa in manila
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natedog said:
killa in manila
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what would be the "correct" way and "incorrecet" of taking creatine?
The correct way, for me, is what I described earlier in this thread.
Incorrect ways...jeezus, so many....
-taking too much
-not drinking enough water with it
-not drinking enough water throughout the day
-taking liquid creatine syrum
-not taking it with simple carbs
-taking it with other food
-taking it too soon after a meal
-eating a meal too soon after taking creatine
-taking it with fruit juices or other drinks that contain citric acid
I'm sure I can't even think of all of the incorrect ways people have used creatine. These are just the big ones off the top of my head.
Incorrect ways...jeezus, so many....
-taking too much
-not drinking enough water with it
-not drinking enough water throughout the day
-taking liquid creatine syrum
-not taking it with simple carbs
-taking it with other food
-taking it too soon after a meal
-eating a meal too soon after taking creatine
-taking it with fruit juices or other drinks that contain citric acid
I'm sure I can't even think of all of the incorrect ways people have used creatine. These are just the big ones off the top of my head.
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