Please Help A Newbee

[blownaway]

Hello friends, i am slim and started excercise, can some one tell me, how should i take creatine and what is meant by creatine loading phase, and what are creatine cycles, and do i need protine and all other stuff along creatine,and what is protine whey, is protine whey powder a good source of protine, thanx for help

 

[TheDarkSideNinja]

O boy....

Sounds like you are new to the game!!! Well let me begin by saying this....anytime u need advice make sure to list your stats (ht. wt. age etc.) cause everybody is different!!! Now also keep in mind never just trust what people tell you because you never know how credible their info. is unless they can back it up with real research. With that being said here's what u need to know about creatine!!!

Creatine Monohydrate

ATP + (Creatine Phosphate) yeilds ADP + Phosphgen2

(Creatine Phosphate) + ADP yeilds ATP

Now when you take Creatine Monohydrate combined with high intensity programs in theory it supposdely remakes ATP quicker which would lead to more explosiveness. The reason people think they will blow up is because the more weight you can push up (under good control obviously) usually goes along with more muscle recruitment which then leads to muscle size assuming you have enough protein to rebuild and water to keep the cells hydrated!!!

Natural sources can be found in meats and fish.

My university recently conducted an experiment on Creatine and here were some of the results!!! (150 males tested)

1. Creatin definitely increases H2O in the cells.
2. Significant increases in strength, power, sprint performance, and work performance were observed in as little as 5 days.
3. Increases in total body mass of .7-1.6 Kg w/short term supplementation.
4. Longer term weight was observed to increase between .8-3 kg. with the use of this supplement.

Keep in mind that each of the individuals tested were all between the ages of 18-25 and followed a structured diet with a proper exercise program!!!

Now with this being said here are some concerns of Creatine Monohydrate:
1. Liver stress/damage
2. Long term suppression of endogenous creatine synthesis
3. Dehydration
4. Muscle strains/pulls
5. Stress on ligaments/tendons
6. Unknown long-term effects

Now one of the last things you need to recognize I.M.O is that that creatine loading phase is bullshit. We gave that loading phase to half of the subjects and when it was all said and done there was no significant difference!!! Many other studies done in the past also back that up. We are thinking the supplement companies are trying to get the extra $$$ out of people who use their supplements!!! Be careful...

Finally creatine supplementation over a short period of time has been shown to benefit athletes who rely heavily on phosphagen energy system:
Football players
Weight lifters
Throwers
Wrestlers
Sprinters
etc...

I think this should give you a some sense of direction where to start!!! ~JT~


1.

 

[Thaibox]

Forget about the creatine and use that money for food. If you're just starting to lift, you'll grow well without it. Use it when your gains slow down.

Yes, whey protein is good. Just don't neglect food. Eat food

 

[TheDarkSideNinja]

True....

Listen to Thaibox bro. No supplement is meant to replace any food!!!!! If you are to the point where u begin to plateau up your cals. and then maybe add some supps!!!