THE BOTTOM LINE! does creatine work or another supplementary scam?

[leancuisine]

godamn it...

i'm gettin sick and tired of mixed reviews.

many claim it works but they're also taking 500mg of test each week. how can you really tell the effects of creatine while taking steroids at the same time?

the bottom fuckin line once and for all from YOU guys out there who are natural and have been training for years.

does that shit really work or another money making scam by those supplement companies?

 

[Thaibox]

Yes it works. Anyone that says creatine doesn't work is a dingus.

 

[Lee]

creatine works unless u get a bunk brand. creatine is a natural bodily supplement that helps in the growth and nurioushment of muscles.

 

[casualbb]

One of the greatest supplements of our time...

Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training.

Volek JS, Duncan ND, Mazzetti SA, Staron RS, Putukian M, Gomez AL, Pearson DR, Fink WJ, Kraemer WJ.

Department of Kinesiology/Center for Sports Medicine, The Pennsylvania State University, University Park 16802, USA.

PURPOSE: The purpose of this study was to examine the effect of creatine supplementation in conjunction with resistance training on physiological adaptations including muscle fiber hypertrophy and muscle creatine accumulation. METHODS: Nineteen healthy resistance-trained men were matched and then randomly assigned in a double-blind fashion to either a creatine (N = 10) or placebo (N = 9) group. Periodized heavy resistance training was performed for 12 wk. Creatine or placebo capsules were consumed (25 g x d(-1)) for 1 wk followed by a maintenance dose (5 g x d(-1)) for the remainder of the training. RESULTS: After 12 wk, significant (P < or = 0.05) increases in body mass and fat-free mass were greater in creatine (6.3% and 6.3%, respectively) than placebo (3.6% and 3.1%, respectively) subjects. After 12 wk, increases in bench press and squat were greater in creatine (24% and 32%, respectively) than placebo (16% and 24%, respectively) subjects. Compared with placebo subjects, creatine subjects demonstrated significantly greater increases in Type I (35% vs 11%), IIA (36% vs 15%), and IIAB (35% vs 6%) muscle fiber cross-sectional areas. Muscle total creatine concentrations were unchanged in placebo subjects. Muscle creatine was significantly elevated after 1 wk in creatine subjects (22%), and values remained significantly greater than placebo subjects after 12 wk. Average volume lifted in the bench press during training was significantly greater in creatine subjects during weeks 5-8. No negative side effects to the supplementation were reported. CONCLUSION: Creatine supplementation enhanced fat-free mass, physical performance, and muscle morphology in response to heavy resistance training, presumably mediated via higher quality training sessions.

-casualbb

 

[ProteinFiend]

i gained 25 lbs in less then 3 months... kept all but 5lbs of it... it works if you use it right

 

[MrMemphis]

Creatine seems to work better for some because they have a better ability to absorb the compound. I never recieved any benefits until I started trying different brands. Now I use hot water when mixing my creatine and just about any brand will allow me to put on 10 lbs. of water weight in about a week. Its all about water solubility. Try GNC Mega Creatine, Swole, or SAN v-12 if you are getting any gastro problems. These creatine brands seem to digest, in my system, a little better.

 

[Alcatraz20]

Agreed, Creatine works if a good brand is used and used properly. I also use warm water and prefer GNC Mega Creatine, I also like V12.

 

[BJJ]

Guys what is ur opinion on mixing creatins?....I was thinking of mixing V12 with EAS Phospahagen HP and Micromized Creatin.........I`ll put this on my carbo fuel drink

Anyone here who has tried this?


Peace!

 

[Egresser]

I prsonally think mixing three different creatines would be a waste. Your body will only absorb a certain amount of creatine at a time (I think it's something like 5 grams). Unless you are using straight creatine, getting the dosage right would be next to impossable. Maybe switching brands from one day to the next would be better.....

 

[MrMemphis]

Mixing the creatines works very well for me. Just don't take them all at the same time. Take the monohydrate forms with dextrose or simple carbs after your workout. Try stuff like swole, v12, or effervescents before or long after your workout. Just try to spread them out.