Thread: creatine help

Make sure your drinking atleast 1gallon of water a day imo.

Well I am glad that you are taking creatine! It is one of the most researched and proven safe supplements out there. I would suggest that you just drink water throughout the day. I wouldn't go overboard, but aim to drink about a gallon daily. If your training intensily then go for 1-2 gallons daily. Water will help flush the kidney's out and protect them from harmful waste. I wouldn't worry about creatine being the contributer to any kidney problems though. Also, how much are you taking? are you doing a loading phase or regular daily basis the same?

i didnt really do the loading phase, i just started using it in the morning and night so probably like 8g

oo nice I wouldn't reccomend a loading phase. The creatine is stored over time in the muscle and is used when needed so it makes sense to use it for an extended period of time at a constant rate with a constant dose.

Dido I never do loading phase. Which Creatine are you using? I shoot for 10-20 grams a day and as Orbit said shoot for 1 galon a day more if your in extreme heat daily.

Originally Posted by the_warchief

Well I am glad that you are taking creatine! It is one of the most researched and proven safe supplements out there. I would suggest that you just drink water throughout the day. I wouldn't go overboard, but aim to drink about a gallon daily. If your training intensily then go for 1-2 gallons daily. Water will help flush the kidney's out and protect them from harmful waste. I wouldn't worry about creatine being the contributer to any kidney problems though. Also, how much are you taking? are you doing a loading phase or regular daily basis the same?

1-2 Gallons A Day!

Drinking a gallon of water a day doesn't make much sense.

Drinking 2 gallons makes even less sense.

Hyponatramia

Drinking that much water washing out your electrolytes.

Making Weight

The only time drinking that much water makes some sense is when cutting weight for a weigh-in.

Kenny Croxdale

Originally Posted by Kenny Croxdale

1-2 Gallons A Day!

Drinking a gallon of water a day doesn't make much sense.

Drinking 2 gallons makes even less sense.

Hyponatramia

Drinking that much water washing out your electrolytes.

Making Weight

The only time drinking that much water makes some sense is when cutting weight for a weigh-in.

Kenny Croxdale

dude
Benefit of Drinking Water

Originally Posted by Kenny Croxdale

1-2 Gallons A Day!

Drinking a gallon of water a day doesn't make much sense.

Drinking 2 gallons makes even less sense.

Hyponatramia

Drinking that much water washing out your electrolytes.

Making Weight

The only time drinking that much water makes some sense is when cutting weight for a weigh-in.

Kenny Croxdale

I have to disagree with you here man, a gallon really isnt that much water to drink in a day; especially during the summer, in hot or humid weather, or if you are physically active throughout the day. Add in taking creatine and following a bodybuilding routine, maybe cardio depending on routine and goals and it would be very easy to drink and utilize at least a gallon of water in a day. As for 'washing out' electrolytes; creatine will naturally cause a fluctuation in potassium, calcium, and sodium levels in muscles and taking in additional water AND electrolytes is HIGHLY recommended for exactly this reason. I'm not saying you are wrong, moreso I would like to hear your reasoning behind your statements rather than just posting that "everyone else is wrong"

Originally Posted by ScottyMac710

I have to disagree with you here man, a gallon really isnt that much water to drink in a day; especially during the summer, in hot or humid weather, or if you are physically active throughout the day. Add in taking creatine and following a bodybuilding routine, maybe cardio depending on routine and goals and it would be very easy to drink and utilize at least a gallon of water in a day. As for 'washing out' electrolytes; creatine will naturally cause a fluctuation in potassium, calcium, and sodium levels in muscles and taking in additional water AND electrolytes is HIGHLY recommended for exactly this reason. I'm not saying you are wrong, moreso I would like to hear your reasoning behind your statements rather than just posting that "everyone else is wrong"

I agree with you scottymac. Seems like you know your shit

Originally Posted by the_warchief

I agree with you scottymac. Seems like you know your shit

hahah thanks bro, back at you cheif

Also just to add, there is ABSOLUTELY danger and issues with drinking too much water, but the amounts you would have to drink and time span you need to drink it in are far from a gallon a day. 3 gallons in a short period of time could kill you, and that much or more spread throughout the day without proper electrolyte intake and need for hydration could absolutely cause issues with electrolyte balance and retention, cell hydration and over-hydration, blood viscosity .. my (and I believe warchief's) opinion and post is disagreeing with the amount that Kenny is arguing to be detrimental

To the OP, sorry if the hydration discussion was a bit de-railing and I hope you got the answers you're looking for - also is your diet in line for your bulk? This will be much more important as far as your gains go that your creatine intake and hydration - make sure diet is at least 500 cal above maintenance with plenty of protein, complex carbs, and mostly unsaturated fats. good luck; get big

Drinking 1.5-2 gallons a day seems to help me with my joints and def keeps me feeling fuller throughout the day...water/fluid levels is key to any bodybuilders diet imo.

Originally Posted by ScottyMac710

I have to disagree with you here man, a gallon really isnt that much water to drink in a day; especially during the summer, in hot or humid weather, or if you are physically active throughout the day. Add in taking creatine and following a bodybuilding routine, maybe cardio depending on routine and goals and it would be very easy to drink and utilize at least a gallon of water in a day. As for 'washing out' electrolytes; creatine will naturally cause a fluctuation in potassium, calcium, and sodium levels in muscles and taking in additional water AND electrolytes is HIGHLY recommended for exactly this reason. I'm not saying you are wrong, moreso I would like to hear your reasoning behind your statements rather than just posting that "everyone else is wrong"

Scotty,

There a variety of reserach that goes into the facts that excessive water intake is unnecessary.

Journal of the AmericanSociety of Nephrology
Stanley Goldfarb, MD
University of Pennsylvania

"There is no clear evidence of benefit from drinking increased amounts of water"...

Goldfarb research disupted the myths.

Claim No. 1: Drinking Water Helps Excrete Toxins

"the studies don't prove any sort of clinical benefit..."

Claim No. 2: Drinking Water Helps Your Organs Work Better

"...no studies documenting that increased water intake helped the organs."

Making Weight

As you are aware, drinking water also acts as a diuretic. As someone who's had to cut weight to make a certain weight class for powerlifting, I've found it to be a very effecive tool.

The Art and Science of Making Weight Cosgrove & Grantham

This books goes into how to effetively diuretically cut weight with the consumption of large amount of water.

The use of 2-3 gallons a day for a few days prior depletes water storage.

Thus, this method works well for dropping into another weight class.

Anyone involved in a sport in which they cut weight need to pick up this book.

1-2 Gallons Per Day For Everyone Else

Consumption of large amounts of water for the average individual or trainee is unnecessary.

Consumption of large amounts acts a diuretic. That counterproductive.

The "IFs"

You mention the "if" in your post.

The only "If" I see is, if you need more water then drink more water.

Use or Discard

All I do is post the information based on research and empirical data.

What you or anyone else choses to do with it is up to you.

Good luck with your training.

Kenny Croxdale

Originally Posted by Kenny Croxdale

Scotty,

There a variety of reserach that goes into the facts that excessive water intake is unnecessary.

Journal of the AmericanSociety of Nephrology
Stanley Goldfarb, MD
University of Pennsylvania

"There is no clear evidence of benefit from drinking increased amounts of water"...

Goldfarb research disupted the myths.

Claim No. 1: Drinking Water Helps Excrete Toxins

"the studies don't prove any sort of clinical benefit..."

Claim No. 2: Drinking Water Helps Your Organs Work Better

"...no studies documenting that increased water intake helped the organs."

Making Weight

As you are aware, drinking water also acts as a diuretic. As someone who's had to cut weight to make a certain weight class for powerlifting, I've found it to be a very effecive tool.

The Art and Science of Making Weight Cosgrove & Grantham

This books goes into how to effetively diuretically cut weight with the consumption of large amount of water.

The use of 2-3 gallons a day for a few days prior depletes water storage.

Thus, this method works well for dropping into another weight class.

Anyone involved in a sport in which they cut weight need to pick up this book.

1-2 Gallons Per Day For Everyone Else

Consumption of large amounts of water for the average individual or trainee is unnecessary.

Consumption of large amounts acts a diuretic. That counterproductive.

The "IFs"

You mention the "if" in your post.

The only "If" I see is, if you need more water then drink more water.

Use or Discard

All I do is post the information based on research and empirical data.

What you or anyone else choses to do with it is up to you.

Good luck with your training.

Kenny Croxdale

Thank's for the explanations kenny, and it certainly is interesting to hear that point of view - will definitely look into that. I know that if I personally drink a bottle of water in the morning and sip one throughout my work day I feel slightly nauseous, lightheaded at times, minor cramping/muscle fatigue, and increased muscle and joint pain (all this compared to drinking about 3/4 gallon throughout the work day). This happened to me three times this summer when it wasn't as hot or sunny of a day and I didnt remember to refill my water bottle as I was working like i usually do. It is very likely that my body has become accustomed to the increased amount of water that I take in on a daily basis and perhaps there isn't a need for it, but I tend to feel better when i have it so I will most likely continue as such. thanks, and good luck with your training as well

Hey Kenny, your using the work excessive....How much is excessive and have you ever drank in increased amount of water in a day? say 1 to 2 gallons? I want to know specifics because to "fully" Understand that study you should know the exact point where water become necessary to excessive. Which there probably isn't one because everyone needs different requirments dur to their activity levels.

Originally Posted by the_warchief

Hey Kenny, your using the work excessive....How much is excessive and have you ever drank in increased amount of water in a day? say 1 to 2 gallons? .

Warchief,

1 Gallon A Day

Yea, in making weight for a meet, I dran a gallon a day for for about three days. Overall, I found that excessive.

I spent most of my day in the bathroom or looking for a bathroom. I guarantee that going to happen to everyone who consume that amount of water.

Excessive

Excessive is anything beyond what will help you. With that in mind, very few individuals need to drink a gallon of water a day. No need to drink 2 gallons a day for extended periods of time.

Originally Posted by the_warchief

I want to know specifics because to "fully" Understand that study you should know the exact point where water become necessary to excessive. Which there probably isn't one because everyone needs different requirments dur to their activity levels.

Everyone's More Alike that "Dis-Alike"

While everyone need are a bit different they are not that much different.

Majority Rule

That means what usually works for one person will work for another person. So, a medicine that work for one individual will work for another. It's the same with training programs, diets, etc.

Some tweeking may need be performed to make it work, which take into account the "Law of Specificity".

"Goldfarb research disupted the myths." (pervious post)

Goldfarb's research indicated that most individuals don't need to drink 64 oz of water a day. However, I'm ok with 64 oz.

So, let's say 64 oz worked for everyone. Why would anyone need to drink 1-2 gallons.

Thus, a gallon is excessive and two gallons is like going out and running a martahon everday.

Kenny Croxdale

LOL U DRANK A GALLON FOR 3 DAYS! Try doing it for 3 months or even a year and then tell me how your body feels. When I first started on a gallon a day I felt the same way, but after a while you don't have to piss every 5 seconds. I am coming from a bodybuilders view also that is training upwards 3 to 5 hours a day so this might be a little different for you.

Originally Posted by the_warchief

LOL U DRANK A GALLON FOR 3 DAYS! Try doing it for 3 months or even a year and then tell me how your body feels.
When I first started on a gallon a day I felt the same way, but after a while you don't have to piss every 5 seconds.

Warchief,

I am goiing to pass on that.

Originally Posted by the_warchief

I am coming from a bodybuilders view also that is training upwards 3 to 5 hours a day so this might be a little different for you.

Need

I still don't see the need for the consumption for that much water.

How Many?

However, let's say you do need that much water.

What percentage of the "workout population" train 3-5 hour a day and need that much water?

Bulgarian Olympic Lifters

The Bulgarian Olympic Lifters proved that value of short (1 hour or less) multi-training session a day.

Bulgarian Water Consumption

The Bulgarians didn't consump that much water and the did quite well.

Your Post

You post some good training information. However, this one doesn't make sense.

Kenny Croxdale

Originally Posted by Kenny Croxdale

Warchief,

I am goiing to pass on that.



Need

I still don't see the need for the consumption for that much water.

How Many?

However, let's say you do need that much water.

What percentage of the "workout population" train 3-5 hour a day and need that much water?

Bulgarian Olympic Lifters

The Bulgarian Olympic Lifters proved that value of short (1 hour or less) multi-training session a day.

Bulgarian Water Consumption

The Bulgarians didn't consump that much water and the did quite well.

Your Post

You post some good training information. However, this one doesn't make sense.

Kenny Croxdale

Lol thanks brotha always good to hear the other side! When I was training 3 to 5 hours it was with posing, cardio, and weights. So I definitely wasn't in the gym that long at once, it was multiple sessions. But however, if 1 gallon is over sufficient for most people then how much is optimal?

But However....

Bodybuilding.com - What Is The Importance Of Drinking Water?

Take a look at the last 2 paragraphs of this artice.
Personally I know for a fact most bodybuilders consume over a gallon per day so to base your "facts/ opinions" off the bulgarian weighlifters is not very open/ professional.

I do realize that everyone has different needs within water consumption but to say 1 gallon is excessive is crazy and just because you read something online about what a "group" of athletes do, doesn't actually mean they do it.

annnnnd 1 last thing.
Need

I still don't see the need for the consumption for that much water.
- I am in no way trying to convince you/ persuade you to do this. Your loss if you can't be open to both sides.

Originally Posted by the_warchief

But However....

Bodybuilding.com - What Is The Importance Of Drinking Water?

Take a look at the last 2 paragraphs of this artice.
Personally I know for a fact most bodybuilders consume over a gallon per day so to base your "facts/ opinions" off the bulgarian weighlifters is not very open/ professional.

Flaws In With The Article

1) Who wrote this article and what is their backgound.

2) No References. There are no scientific references on this.

Fact Most Bodybuilders Consume Over A Gallon Per Day

Great. Since it is a fact, then you will have no problem in presenting data on it (names, consumption information, etc).

Your Opinion Veiw, Not A Professional View

The last two paragrams are simply opinion that back up your opinion. Congrats on finding that. For a minute I thought you were selling Amway Products.

Originally Posted by the_warchief

I do realize that everyone has different needs within water consumption but to say 1 gallon is excessive is crazy and just because you read something online about what a "group" of athletes do, doesn't actually mean they do it.

Research Plus Empirical Data

I base my information off training research along with empirical data.

Bodybuilder Do It..It Must Be Right

Not everything they do is right.

Originally Posted by the_warchief

annnnnd 1 last thing.
Need

I still don't see the need for the consumption for that much water.
- I am in no way trying to convince you/ persuade you to do this. Your loss if you can't be open to both sides.

Open To Information

I gravitate to new information that is based on some foundation of logic and realistic facts (scientific and/or anectodal).

You have provide none. Your reply is that the information is correct...

"Because I Said So

and my friends said so."

That is definitely an answer but a subject one.

"Leading A Warchief To Water"

While no one can lead a horse to water and make it drink...

Eevidently you can lead a warchief to water...

We Be Done

We've exhausted this topic.

Good luck with the water.

Kenny Croxdale

Originally Posted by Kenny Croxdale

Flaws In With The Article

1) Who wrote this article and what is their backgound.

2) No References. There are no scientific references on this.

Fact Most Bodybuilders Consume Over A Gallon Per Day

Great. Since it is a fact, then you will have no problem in presenting data on it (names, consumption information, etc).

Your Opinion Veiw, Not A Professional View

The last two paragrams are simply opinion that back up your opinion. Congrats on finding that. For a minute I thought you were selling Amway Products.

Research Plus Empirical Data

I base my information off training research along with empirical data.

Bodybuilder Do It..It Must Be Right

Not everything they do is right.



Open To Information

I gravitate to new information that is based on some foundation of logic and realistic facts (scientific and/or anectodal).

You have provide none. Your reply is that the information is correct...

"Because I Said So

and my friends said so."

That is definitely an answer but a subject one.

"Leading A Warchief To Water"

While no one can lead a horse to water and make it drink...

Eevidently you can lead a warchief to water...

We Be Done

We've exhausted this topic.

Good luck with the water.

Kenny Croxdale

Sounds good brotha we had a good discussion!! There should be more of these goin on! It's always good to debate! Keep pumpin!