Thread: Creatine

I take about 3 grams daily, and on work-out days I take an extra 5 grams after my work-out.

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got muscle?

Many people make the mistake of overdosing creatine, it's good to see you didn't make that mistake, Charger. You did however, make the mistake of taking creatine before your workout, instead of after. Take creatine post workout, and only take 3 grams.

Prince, there is no need to take creatine on your non workout days, once muscle creatine stores have been saturated (this can be accomplished with a 2-3 day loading phase, or 30 days of 3g per day), they will remain this way for a month of you discontinue taking i, or until you weight train. When you weight train, your muscle creatine stores become depleted, so after your workout they need to be replenished.

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I'm The Man.

[This message has been edited by SirCackerot (edited 04-22-2001).]

As far as taking creatine on non work-out days, it is necessary for "maintenance". Also, there is no exact does, many variables involved: weight, % bf, age, gender, training intensity, etc.

As far as taking creatine post-work-out, that is when it is best utilized, not pre-work-out. That has been proven 10 times over.

Quote:
"During both the loading and maintenance phases, one serving should be taken immediately following your workout. This is when the metabolic state of muscle is most receptive to creatine uptake and appears to be associated with insulin sensitivity."



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got muscle?

It is not necessary.

Even though we all vary in size, gender, bf%, etc...muscle creatine stores are very similar in size.

Generally, if you are a small guy, take 2g.

If you are a medium sized guy, take 3g.

If you are absolutely huge, take 5.

It is important to note, however, that skeletal muscle has a creatine storage capacity of 150 to 160 mmol/kg (normal is 125 mmol/kg), which makes oversupplementation futile. This is important information for those who think that more is better. Any excess creatine ingestion will not further increase muscle creatine but will simply increase urinary creatine and creatinine excretion.


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I'm The Man.

There is a chart by Dr Micheal Colgean that gives a guide on dosing with relation to bodyweight.

There are so many ways to take creatine, there has been no solid evidence so far that there is one best way to take it.


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Exercise, my drug of choice

someone rcently told me that by taking creatine the amount of creatine that your body produces on its own drops and this means that when you stop taking the supplement your muscle mass and strength decreases dramatically.

Originally posted by SirCackerot:
It is not necessary.

Even though we all vary in size, gender, bf%, etc...muscle creatine stores are very similar in size.

Generally, if you are a small guy, take 2g.

If you are a medium sized guy, take 3g.

If you are absolutely huge, take 5.

It is important to note, however, that skeletal muscle has a creatine storage capacity of 150 to 160 mmol/kg (normal is 125 mmol/kg), which makes oversupplementation futile. This is important information for those who think that more is better. Any excess creatine ingestion will not further increase muscle creatine but will simply increase urinary creatine and creatinine excretion.

STOP IT! You can disagree with someone (re: Prince here)- but you'd better have some proof to back it up. If it's an opinion, be more clear.

Prince is wrong, I'm not just disagreeing.

"but you'd better have some proof to back it up."

Um, skeletal muscle has a creatine storage capacity of 150 to 160 mmol/kg (normal is 125 mmol/kg.

Would you like me to post References?

OK, but I'm not looking them up for you.

For information on optimal creatine dosing:

References:

1. Harris RC, Soderlund K, Hultman E: Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin Sci (Colch) 1992;83(3):367-374

2.Casey A, Constantin-Teodosiu D, Howell S, et al: Creatine ingestion favorably affects performance and muscle metabolism during maximal exercise in humans. Am J Physiol 1996;271(1 pt 1):E31-E37

3.Hultman E, Soderlund K, Timmons JA, et al: Muscle creatine loading in men. J Appl Physiol 1996;81(1):232-237

4.Vandenberghe K, Goris M, Van Hecke P, et al: Long-term creatine intake is beneficial to muscle performance during resistance training. J Appl Physiol 1997;83(6):2055-2063

5.Vandenberghe K, Van Hecke P, Van Leemputte M, et al: Phosphocreatine resynthesis is not affected by creatine loading. Med Sci Sports Exerc 1999;31(2):236-242

6.Juhn MS, O'Kane JW, Vinci DM: Oral creatine supplementation in male collegiate athletes: a survey of dosing habits and side effects. J Am Diet Assoc 1999;99(5):593-595

7.Green AL, Hultman E, Macdonald IA, et al: Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. Am J Physiol 1996;271(5 pt 1):E821-E826

8.Febbraio MA, Flanagan TR, Snow RJ, et al: Effect of creatine supplementation on intramuscular TCr, metabolism and performance during intermittent, supramaximal exercise in humans. Acta Physiol Scand 1995;155(4):387-395

I wrote an article on this subject, i know what I'm talking about



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I'm The Man.

Don't argue with him, he's always right as far as he's concerned. He doesn't come here to "discuss", he already has ALL of the answers. We are blessed with a highly educated 15 year old genius! Probably the next Mr. Olympia!

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got muscle?

Tsk tsk tsk.

You just couldn't stand to take advice from me, it would harm your ego.

Instead of just making a little sarcastic comment, why don't you try to learn something?

I was just trying to educate others, and save you some money.

Sorry.

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I'm The Man.

That's cool. But this board is for discussions, you don't discuss anything here...as far as you're concerned you know it all, and are here to preach to everyone the right way to do things. Worst of all, you offend everyone in the process.

You need to learn some communication skills if you want to teach people and give advice. You do post some informative stuff, but I hate to break it to you, you're not always right. And just because you have some article or reference does not mean crap.

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got muscle?

i have read a post a long while back on another board by cackerot that was similar to this one. it seemed to make sense so i gave it a try and it works, the results i have gotten using this method were identical to the results i was getting while taking 5g of creatine everyday for maintenance.

Is it alright to mix creatine with your protein shake? I like to have a protein shake right after working out.

Thats fine.
People get to caught up trying to find the most effective way to take creatine.
Either way it will be absorbed, it's just a matter of time.

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Exercise, my drug of choice

Originally posted by SirCackerot:
Tsk tsk tsk.

You just couldn't stand to take advice from me, it would harm your ego.

It certainly doesn't come off as ADVICE. You sound like an arrogant ass - and I for one am getting tired of it.

"I wrote an article on this subject, i know what I'm talking about."

Big deal. I can write and article on taxes - and you wouldn't know if I was making it up or not. Or would you? (because you know everything)

Go preach to someone who cares.



[This message has been edited by MtnBikerChick (edited 04-24-2001).]

Who's the arrogant ass, Miss Biker?

Write a good article with facts referenced on something you know nothing about, i dare ya.

Writing a decent article takes research.

I happen to know a thing or two, things that are right, not just my opinions.

All you guys give is opinion, who the hell wants a bunch of opinions? I happen to prefer facts with explainations backing them up.

You guys take confidence as arrogance.

I know I'm right, I'm not just giving an opinion, when i am giving an opinion...i will make it known.



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I'm The Man.

Ok,ok. The judge and jury is here. I understand you want to present the facts as your opinion, but then this would not be your opinion. Listen. You should not believe everything you read. Sometimes everything you read from lab geek or professional body builder will be different for you. You have to be able to take out of the artcile what best works for you and either accept of not accept the facts and/or fiction. Personal from experience I find loading a crock. Well, that is my opinion. I find it that when I take creatine that I need to take 5 mg a day, knowing that I piss out the excess in my urine. I find taking creatine before my work makes me cramped and tight, so I take it after. I feel I have to take creatine everyday and when I go off, I lose strenght and endurance. Hey, lifting is 90% mental, 9% dedication, and 1% obessesion.

It all mind over matter. If you don't mind it doesnt't matter.




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Somepeople were destined to succeed. I am determined to succeed.

In my opinion, Creatine is tasty with ketchup.

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Lift well! But don't forget to put it down afterwards.

Originally posted by EarWax:
In my opinion, Creatine is tasty with ketchup.

Would that be the red or the green ketchup?

you don't have to take creatine on the days you don't lift. But when you do take post workout, make sure you take it with a high carb drink. I use a teaspoon of betagen before my workout and a teaspoon creatine (which betagen has 2 grams per serving of and a tp of betagen (because of the flavor) after my workout with gainers fuel 2500 and am getting excellent results. You just have to find what is best for you. But once you stopped taking it you feel like crap and your strength goes down hill fast.