Hello all, new member here and getting into body building. Been doing a lot of reading and asking questions to get my headed in the right track.
The only supplements im taking is Whey protien, 30g (low carbs, low fat) after workout and last meal of the day (meal 6). Of course its not the only thing, plus carbs, etc..
This week im getting some creatine, and been reading up on it. For starters i read on here that i should not take anymore then 5g a day, and when would be the best time to take it, before or after the workout? I was reading from bodybuilding.com that for the first 4 days of using creatine i should "load up" which is 20-30g a day for 4 days. then cut it down to 5-15g. and taking it about one-half hour before training. But i heard to take it with your protien AFTER your workout? also say mix stuff about using it on cycles?
No spam!!!
What should i do? everyone tells me different about this stuff?
How much, when, and should i cycle?
thanks for your time.
jay
Posted by: Aussie_Dude
Jaysun, i have the same problem. There are so many different view points out their that it is hard to know which one is correct. Is there anybody out their that can recomend me a program. Weight about 83 kgs and want to get to 90 kgs
Posted by: jmr1979
load up if u want on the creatine and for maintenence 5 grams after u work out. some people do 5 before and 5 after really it is up to u
Posted by: TaylorsNutrition
I just started creatine (EAS Phosphagen XT) for about one week now and never did a "loading" phase. I take 10grams directly after my workout and then have my protein shake. My pumps are killer! Just remeber that everything doesn't work the same for everyone. You should try different amounts and ways and see how your progress goes. I personally don't believe in a loading phase, but that's just me!! Good luck!!
Posted by: jaysun
Thanks guys, i guess i'll try without the loading phase. And start with 5g after my workout with protein. And how do i know if the 5g is enough?
What are your thoughts on cycling? Been told that since your body makes creatin on its own, if you take it non stop your body will stop making it, which is why it's good to cycle. any truth behind this? i dont want to ask the store because i know they will say never get off of it, to sell more.
thanks for helping me out.
jay
Posted by: HoldDaMayo
in my opinion, you should be taking 5 grams half hour before workout and 5 grams after without a loading phase... just do that for 8-12 weeks and if you don't notice a huge difference then your training is most likelyl lacking... after all, supplements are a very small part of training... like most people here will say... a simple glutamine and protein supplement and discipline will go a VERY VERY long way...
I use creatine and I like to do 10 grams half hour before my workout... I can really feel it when i'm at the gym, as in I feel like going to the bathroom and sitting on the toilet for an hour...
Posted by: Randy
HoldDaMayo,
Your absolutely correct. The best I've found is 5 grams 30 minutes prior to workout and 5 grams after workout. There is no need to load up, but you should cycle for 3 weeks on and 1 week off.
Posted by: jmr1979
how use creatine is up to u I load up 5 days then go 5 grams after my workouts its all up to u i have also done it without a loading phase so try it all different ways and which one suits u best
Posted by: kbm8795
I haven't opted to use creatine yet - though I've purchased two containers of the powder before, and ended up giving it to a student trainer at the gym. I've been confused about this myself - the sports med doc told me it's only effective in the short term (which is one reason why people cycle) and, obvioiusly, constant hydration is really important.
One of my students gave a presentation in class the other day about weight training - he's a football player, and he said that creatine has been getting banned from use with a lot of athletic teams, mostly because their cardio activity is so high that it can contribute to cramping. But since its real common for use with bodybuilding, is there some kind of way to gauge whether or not to "load up" if someone does a lot of cardio? Or is it just a matter of making sure you drink even more water if you are more active that way?
Posted by: Randy
Well in my opinion gathered by the research I've done, loading up is a big waste. Be careful and make sure you select a reputable brand. There is a lot of bogus stuff out there that contains toxic ingredients. I use the 100 percent pure creatine monohydrate by a company called ISS. Again my recommendation is to take a full rounded scoop (5 grams) 30 minutes before your workout, and 1 (5 gram) scoop after your workout (total 10 grams a day). Also you need to give your body a clearing period. I take my creatine for 3 weeks on and 1 week off. Also I just had my blood tested for creatine toxidity and none were found. So, I know this brand is safe. The only side effect I ran into is that I have to pee like 50 percent more. Part of that is due to the fact that I do drink a lot of liquid and do it directly prior to going to bed. So because of that I have to get up in the night often. Other than that I can definately see results while taking it. Now it is probably normal to urinate more due to the characteristic of creatine, and the way it moves water in your body.
Posted by: jaysun
great, thanks for the info. Going to the store tomorrow and see if they have pure creatine monohydrate.
They are not selling anything, does into detail on how it works. They say to take 5g one hour before your workout, and goes into detail on why. Also saying no need for any more.
But ill see how it goes.
thanks a lot.
jay
Posted by: Randy
Opionions on Creatine vary. You will find a variety of information on the net.
But the part where they say that the powder is unpure and loaded with creatinine is BS. Don't waste your money on liquid.
Creatine Monohydrate is fine. If your concerned about inpurities just go with the one from ISS. Again I was tested for impurities and came out clean. Pretty much as long as you go with a popular manufacturer you should be fine.
Posted by: jaysun
what do you take on your off days? still 5g then 5g later?
thanks
Posted by: Randy
I am interpreting that you mean my off workout days, not off creatine days. .
Well I only have 1 off workout day. And Yes, you still should take the creatine on that day. Like you say just take like 5 grams in the afternoon or so, and take another 5 grams later. If you do something active, it is best taking it afterwards. Like if you jog or ride your bike, or play tennis, or anything like that.
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