Supplement Questions

[DDizzy]

1) Best time to take supplements....Before?..Middle?...After?...

2)Friend gave me this supplement called Body Fortress High Performance Creatine....i really dont understand how it works but he told me how much i should take(2-3 scoops) so i did ....Could someone explain this to me so i understand better?


3) Does creatine make you less natural because where i live if someone gets big and uses creatine it seems peoples opinions of them change like creatine is a bad thing



ty all...im new so expect lots of questions

 

[KIAN]

1) This will depend on the supplement as there is no universal timeframe.

2) Next time your friend gives you something to consume, kindly decline.

Body Fortress High Performance Creatine by US Nutrition is a creatine based supplement with a maltodextrin delivery system. Each serving (2 Scoops) will supply 10 grams of creatine monohydrate. In my opinion, this is far too much creatine to be consuming per serving. Their suggested loading phase would have you consuming 40 grams of creatine per day. This will put your kidneys under undue stress. Also, expect gastrointestinal problems, nausea, and muscle cramping.

You really should think twice about using this particular supplement.

If you are going to use creatine then purchase a product which only contains creatine monohydrate and nothing else. The Body Frtress product contain two artificial sweeteners, an artificial colouring agent, and a simple sugar carbohydrate source.

3) Creatine occurs naturally in the body. It is a compound of the amino acids Arginine, Glycine and Methionine. It is not a steroid. So it and its affects can be considered natural.


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KP--Fitness Basics

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[DDizzy]

tyvm kian i was hopin for u to respond



Any ideas on what creatine to buy ..even tho i jus started id like to kno some more info before i really get into it

 

[KIAN]

ProLab Creatine Monohydrate
Ultimate Nutrition Creapure
Optimum Nutrition Creatine Powder

If you want to move on up to using a creatine ethyl ester then go with Scott's Finest PureCEE (available through Anafit). Unfortunately, they will likely be sold out of it as it is very popular.

That's good that you are trying to find out as much info as you can before jumping in. Whenever you buy a supplement, always look at the nutritional panel and the ingredient list. If you don't understand what is on there then make a note of it and do some research so that you know what you will be putting in your body and how it works. In this case where you consumed the creatine on the advice of a friend, you were lucky. But there are supplements out there which have serious side effects if used incorrectly.

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KP--Fitness Basics

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[DDizzy]

tyvm ..might as well keep the questions goin.....

Does creatine really make that big of a difference? Say the average guy jus wants to get bigger but not huge....Is creatine necessary here or can he jus work out hard and eat alot to make up for not usin the supplement.Because if i can get good results by jus eatin more and workin out hard then i will do that but if the supplement will give me that extra boost then ill take it.

 

[KIAN]

For some people, Creatine can make a difference but it is not a requirement that you take it to add quality mass to your physique. Hard work (resistance training) and a balanced nutritional intake to meet your level of activity will produce great results too.

But this is what Creatine will do:

• Provides additional energy to your muscles:
  When you perform an action such as lifting a weight or sprinting, your body needs a very quick response supply of energy. This energy comes from a molecule called Adenosine Triphosphate (ATP for short) when it is transformed into ADP (Adenosine diphosphate). Your body doesn't have an endless supply of ATP and so you are only able to exert yourself for a short period of time. When Creatine is introduced into your body in the form of a supplement, it transforms the ADP back into ATP and thus provides you with an additional energy source.
• Cellular Hydration:
  Creatine acts as a volumnisation agent by pulling water into the muscle tissue and increasing the volume of muscle - a 'pumped up' look.
• Lactic Acid Buffer:
  When you exercise over a long period your muscles will start to become fatigued and you will feel 'the burn'. This is a process of lactic acid building up within the muscles. Creatine has been shown to delay the build up of lactic acid and allow the user to extend their normal period of strenuous activity.
• Enhances Protein Synthesis:
  It is believed that creatine places the body in a more anabolic state which is ideal for protein synthesis to occur and greater muscle development.

If you are just starting out, I would suggest that you put your money towards a high quality protein supplement and maybe look at the creatine at a later date.

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KP--Fitness Basics

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[DDizzy]

ty kian i understand what creatine is and what it does...ill take ur advice and go easy on the supplement tho i would like to finish this container being theres not much left....but i will jus make sure i get some good nutrition in me

Been wanting to ask how many calories u think would be good more then 2500-3000...my workout is in the weight lifting sections feel free to revise it and tell me what u think. id appreciate it....


tyvm for all help

 

[KIAN]

i understand what creatine is and what it does

Creatine....i really dont understand how it works but he told me how much i should take(2-3 scoops) so i did ....Could someone explain this to me so i understand better?

I must have misunderstood what you meant.



But here is the answer to your other question:

Basic Metabolc Rate (BMR):
Your BMR is how many calories your body requires to function at a resting position:

• Adult Male:
  BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Use your BMR to determine your daily caloric needs:

• sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

The value you calculate will be the number of calories you will be required to consume on a daily basis to maintain your current weight at the specified level of activity. To increase your bodyweight, increase your caloric intake by an additional 500 calories over this value (3500 total additional calories over the span of one week). This will result in an increase in bodyweight by one pound per week. Aim for an increase of 1-2 pounds per week. Anything more and your body fat percentage may start to get out of conrol.

Caloric Equivalents:

• one gram of protein = 4 calories
• one gram of carbs = 4 calories
• one gram of fat = 9 calories

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KP--Fitness Basics

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[DDizzy]

Kian,i meant that i kno what creatine is now after u explained it...also i do kno about BMR but i was lookin for more of a suggestion unless that is exactly what u suggest

 

[KIAN]

i do kno about BMR but i was lookin for more of a suggestion unless that is exactly what u suggest

A suggestion would be to use your BMR to calculate exactly how many calories you require on a daily basis and go from there.

Using a random number of 2500-3000 will produce random results and waste time.

Be patient with what you hope to achieve and follow these simple steps. The more mistakes that you make in the beginning will be compounded later on.

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KP--Fitness Basics

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