Creatine

topic posted Sun, April 10, 2005 - 12:18 PM by  TxAg
I've got an ectomorphic body, and so gaining mass is
a problem for me. Should I take creatine, and if so,
how much. I've been taking 2 spoonfuls of it per day
(with my protien sups). I really can't tell if it does
anything at all. Advice?

Tx
posted by:
TxAg
  • Re: Creatine

    Sun, April 10, 2005 - 1:00 PM
    Usually, the use of creatine is split into a loading and maintenance phase. During the loading phase, large quantities of creatine monohydrate are taken. Because the creatine only slowly disappears from the body, a maintenance phase in which less creatine is taken will still provide the body with adequate levels of creatine. For suggested duration of the phases and quantities see below.

    It is recommended to drink lots of water while on the creatine.

    [From the Training-Nutrition faq: Powder form is preferred over capsules.
    Most users recommend a loading phase when first starting with CM. For 5 to 7 days, take a teaspoon (approx. 5 grams) 5 times per day. After that go on maintenance at 5 grams twice per day.]

    Note: it is discouraged to use caffeine while on creatine; while creatine makes your muscles hold water, caffeine will do the opposite, thereby reducing the effects of the creatine intake.

    Don't mix creatine with citrus juice. Orange, grapefruit, cranberry, in fact, most fruit juices have been most recently found to neutralize the activity of creatine monohydrate. The reason is the waste product creatinine develops. A lot of you put creatine on your tongue and drink it down with grapefruit juice. If you have taken creatine this way in the past, stop it now! You are not getting creatine, you're getting waste product.

    Do mix creatine monohydrate with warm water--in a glass. This is the only way to ensure you're getting the full benefits of creatine in its dry form. Creatine does not have to dissolve to be effective.

    Do be sure to drink a full eight ounce glass of good water 8 times a day. Creatine pulls water from other parts of the body to perform its work in cell volumization of the muscle. This is what makes the muscle larger and firmer. Replenish your H2O!
    • AJ
      AJ
      offline 20

      Usual nitpicking quibbles....

      Mon, April 11, 2005 - 10:19 AM
      I don't think coffee is a *net* diuretic. I think it counts for only 25% of its volume by water as a hydrator. 1 cup in, 0.75 cups out. Don't quote me on that. :)

      I've got a quibble with your creatine and citrus info: Can you cite a source for that? I'm thinking you're thinking that the citric acid would have an oxidatave effect on the creatine. This might be true if you stored your creatine in OJ overnight, but as a quick mixer I'd think it would be fine. Your stomach is filled with a bunch of hydrocholric acid and the junk makes it through all that.

      What is quite true is that anything you see touted as "liquid creatine" is almost certainly not functional. Long term storage in water does turn creatine into the waste product you mentioned, creatinine.
    • This post was deleted by TOU (Terms of Use) Guy
  • AJ
    AJ
    offline 20

    Re: Creatine

    Mon, April 11, 2005 - 10:25 AM
    To actually answer your question. As soon as you load up on creatine your muscles will fill with more water leading to a size increase. I really notice it in my biceps. The moment you stop with the creatine this water goes away.

    What creatine does is help you perform additional sets quicker by replenishing short term muscular energy stores faster. Will this make you bigger fo' real? Maybe.

    You need to eat more. Lots o protien. I'm a scrawny little fucker too, I feel full very easily. Just gotta force the food in. On the bright side, should you decide to diet off some fat at some point it might be easier for you than most folks.
    • Unsu...
       

      Re: Creatine

      Mon, April 11, 2005 - 11:19 AM
      I'm the opposite of aj, mesomorphic/endomorphic and I really feel this stuff as well. Since I'm always watching my weight because I'm liable to blow up in weight quite easily, I like to save the creatine for for the later stages of a cycle.

      It really does give me something extra in the strength department, and I like the full feeling in my muscles. Unfortunately, it can make me feel bloated and my stomach sticks out a bit, more :)

      At 220 it easily adds about 10 lbs to me, and I still need to work hard to lose this additional weight though my strength doesn't seem to diminish.
      • Re: Creatine

        Mon, April 11, 2005 - 11:26 AM
        OK, so it's not just me that's noticed a bloaty feeling along with using creatine. I also have to keep a constant watch on my weight because once I gain it, it's there for a while, no matter what I do for cardio work. I just have a tough time burning off excess weight.

        /6'6", 225 lbs
        • Unsu...
           

          Re: Creatine

          Mon, April 11, 2005 - 11:50 AM
          yeah the bloaty feeling and resulting added bulge shows up high on the waistline just below the ribs.

          6'6" whew--> how does you height affect the big 3 (SQ, DL, B). I've got the classic troll body long and wide torso, wide shoulders, very long arms, shorter big legs (6'). I've found DL and SQ gains to be a lot easier than Bench.

          Do you or anyone else have similar probelms?
          • Re: Creatine

            Thu, April 14, 2005 - 7:15 AM
            I'm mostly legs (38" inseam), so I don't see much of a detriment from my height on my bench press. I notice a distinct issue with my height and doing deadlifts, though. I recently made some big gains by switching to a sumo-stance, which I feel helps me get my center lower to the ground as well as give me better clearance and balance pulling past my shins.

            As for squats, I was a competitive triathlete and professional x-c ski racer for a while in my youth, so I've done my knees some damage; couple that with a history of knee problems in my paternal line, and I keep pretty light on the squats.
          • Re: Creatine

            Sat, October 29, 2005 - 7:11 PM
            ahh creatine, i have not beeen able to notice the difference, but if i take more than 3 800 mg pills, i feeel sick in my stomach.

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