Posted at February 23, 2009, 6:10 pm:
I don't know about you guys but I'm sick of people asking creatine questions thats been answered a thousand times.
Creatine is an amino acid. It is normally produced in the body from arginine, glycine and methionine. Creatine plays a vital role in cellular energy production as creatinephosphate (phosphocreatine) in regenerating adenosine triphosphate (ATP) in skeletal muscle. Without ATP, muscle contraction is not possible. Oral administration of creatine increases muscle stores and may increase muscle strength and improve exercise performance. In the diet,creatine is found in meat and fish - although cooking destroys most of it. Creatine claims to increase energy, power output, and enchances muscle size and strenght.
A significant gain in physical performance in high-intensity exercise has been shown with creatine doses of 20 to 30 g/day, but more recent research is indicating that similar performance benefits are possible with much lower doses in the range of 2-5 grams/day though benefits may take longer to be noticed).
Taking very large doses of creatine daily seemed to increase the strength of muscular dystrophypatients' muscles by about 10 percent. Although that may be considered a relatively small gain it may be very important to that person who can now pick up a glass of water. Ten grams of
creatine per day for 5 days followed by 5 grams per day for another week have produced increases in muscle strength in the legs, hands and feet of patients with muscular dystrophy.Such patients usually have lower creatine levels than healthy people, so boosting muscle stores may help augment cellular energy production and support muscular contraction.
The most common regimen for creatine supplementation follows a two-phase cycle with a 5-10 day loading phase (20-25 g/day) followed by a variable length maintenance phase (2-5 g/day)to maintain muscle saturation. It is unclear, however, whether the loading phase is actually
needed to achieve the same end result. Creatine absorption appears to be enhanced when the supplement is taken with a high-carbohydrate drink such as fruit juice.
Purchasing creatine involves three basic choices:
1. 100 percent pure creatine monohydrate - It's a white powder(not unlike baking soda) that is basically tasteless and odorless.You can mix it in water, juice,protein shake, etc. Do not,however, mix creatine with a citrus drink. The combination of creatine and a citrus drink may result in some
breakdown of the product, converting creatine into creatinine,hich is useless to your body.
2. Creatine and sugar (premixed) - A 1996 study showed that ingesting a carbohydrate solution with creatine promoted a 60 percent greater increase in total creatine concentrations in the muscle, compared with taking creatine alone.(14) Sixty percent is a big difference.However, the subjects who took the creatine and carbohydrates were pounding back 93g of carbs four times per day for five days. 93g of carbohydrates is an additional 1,488 calories per day, or 7,440 calories for the five-day experiment. Any way you look at it, that is a good way to get fat. So, if you are going to follow the protocol of this study and suck back four sugar shakes per day for five days, that's where I would leave it. In other words, if you are not concerned about how big your gut gets in a week's time, and you want to load creatine, this is a proven method. After the loading period is over, if you wanted to continue with this type of
drink, I would reserve the 93g of sugary goodness for your post-workout meal only. Post-workout is when your muscles are begging for sugar like a crack addict looking for a fix. If one were to critically compare this study to commercial creatine premixes,most supplement manufacturers would fall short on the amount of sugar in one serving. The sugar increases insulin, which transports creatine into the muscles. For now, suffice it to say I have tried many premixed creatine drinks and can say with a great degree of certainty that they do work better than creatine
alone. Like I said, though, if you want to follow this protocol,reserve this drink reserved for a post-workout shake,and you won't have to worry about bustin' your gut.
3. Creatine and insulin mimicking agents - Agents that mimic insulin, such as Alpha-lipoic acid, have an effect similar to sugar on your body. When you consume high levels of simple sugars,your insulin goes through the roof. The insulin is responsible for getting nutrients (i.e. creatine) to the muscles. So these products theoretically punch up your insulin without the 93g of gut-busting sugar. The concept is fantastic, and I believe they work. A 1998 study confirmed that "insulin can enhance muscle creatine accumulation in humans, but only when present atphysiologically high or supraphysiological concentrations."(15) What this means is high insulin levels need to exist to enhance creatine's effects.Using insulin mimickers instead of sugar is an area moving to the forefront of "making creatine better."
Here are some other great web sites dealing with creatine:
http://www.absolute-creatine.com/1.htm
http://www.creatinefacts.com
Original of the message was taken from http://forum.bodybuilding.com/
Replies:If you're interested in bodybuilding and fitness, then you've no doubt...
Moving on, I did a search for 'creatine' using the search function on ...
1.
if u aren't supposed to mix creatine with a citrus drink than why do s...
gatorade powder has dextrose in it.
there is nothing wrong with mixing it with a citrus drink.
Lets get the Cat on the case.
No one has really answered this, but what is the best (quality over pr...
Plain micronized, lil buddy.
What is the best micronized creatine?
Buy one with the Creapure label.
he copied all that from two websites http://www.
AR Nutrition is also a good cheap brand of micronized creatine.
Creatine FAQ by Icex999
"I know that creatine with dextro...
http://www.
Glycocyamine – Is it a "Creatine-Enhancer?"
by Paul Cribb...
(thanks to YJ for finding some of these)
Why you should cycle Creat...
CREATINE AND GROWTH HORMONE
Since creatine increases our exercise c...
Long Term Creatine Use
Is creatine safe?
Title: Effects of Long-...
Effects of creatine on Lipolysis
J Appl Physiol 2002 Aug 16; [ep...
Creatine and Alcohol
II.
CAN CREATINE REDUCE MUSCLE DAMAGE?
Background
Muscle damage is a n...
Another Creatine and Fat Loss
Background
Obviously, creatine fi...
[last post continued]
We'll also notice a drop in our energy levels.
Creatine and Injury Recovery
Background
Mature skeletal muscle is...
ive been sick fo 5 days and i havent taken creatine in thoose dayswhat...
Go back to your 5 grams a day.
I couldve swore I read somewhere that said something like 20% of the p...
i have a Question for u guys.
After you work out you need some simple carbs for fast absorption, be...
there are many more factors than the 2 you listed (cream cheese and gr...
Ok thanks
But what does Dextrose taste like, how much does it cost?
...
Dextrose is found in Celltech (Creatine+Dextrose+ALA) for easier use, ...
Ok, but from what people are saying, Grape Juice is better than Gatora...
is mixing in my 100% pure creatine with my N-Large 2 shake (2.
That's how I always take it, I think it's fine.
with water or milk? i'd rather take them both with milk if it's ok to ...
What brand of grape or orange juice would be the best brand to use for...
well after a workout you should drink a whey protein shake anyways, so...
Thanx for the help.
That's what I was wondering myself.
i just read the whole thread and have some questions.
Im on creatine pills for 2 weeks (cant load) i know they suck i learne...
Yes you could get some of those results.
lemme ask again, since no one seems to answer yet.
For all your creatine needs, just stick to Prolab's Creatine Twinpak
...
someone tell me some answers to this please
i brought some dextrose f...
indirectly related.
weird how supplement companies change suggested use.
Hey guys,
I'm currently doing the CKD with Sun.
I currently have the EAS Creatine Fruit Punch Flavor which has dextros...
Just a couple more questions:
When I take Creatine before a work ou...
take any foods at least 2-3 hours before your workout, you dont want t...
I mix creatine with hot water to dissolve most the powder-does this da...
i heard u can ask creatine questions in here so here is my question: i...
There is a chance that you are taking to much in a serving.
I weigh in at 150 lbs.
======================================= "AST Micronized Creat...
dextrose and maltodextrin?
complex carbs?
sugar stays in the...
Take the creatine with Dextrose only after your workout.
I was wondering how much creatine I should take and when? I usually w...
I have a question.
Here is some awesome literature from Big Cat.
Hello,
I've been working out for 14 years.
i take mine right after my workout with a glass of oj 8oz's
as fa...
I have decided to purchase Prolab Creatine, when i look at online shop...
The one that says "creapure" on the front label is the one ...
Hi,
Im looking to lose weight but had a couple of questions that I...
I used creatine as well and I am trying to lose weight.
Yea i have like 15% body fat, and im trying to get rid of that, And i ...
Creatine has nothing really to do with gaining or losing BF.
I got Prolab, creapure.
I order my dextrose on line at www.
I got a question.
just take the creatine with your dextrose/grape juice only after your ...
I started loading with creatine exactly a week ago yesterday (April 22...
I also take AST's creatine.
ive been having a 6x5g creatine load every saturday 4 the past 3weeks ...
Heard so much different things on the two, just wondering what is best...
Dextrose is the all around best.
In Big Cat's article about creatine, he states that the best, most cos...
Ive been using creatine now for 10 days, loaded for 5, Prolab Creapure...
Is creatine considered to be the best supplement to increase muscle an...
i was reading up on cell tech and found it is highly NON recommended!.
I have been taking Creatine this way for a while now:
Mix two heapi...
Hey, I take Creatine and Glutamine.
I missed taken creatine for 2 days?well i lose any strengh
I'm thinking about buying a creatine product in the near future.
i didnt get a scoop or nething in my creatine, from higher power.
Take it everyday but on w/o days take it with a simple carb.
Its just creatine like the rest of em, use your teaspoons.
Heard mixing creatine with protein is pointless as they cancel certain...
Yes, thats been said.
You don't have to reload.
I recently purchased Creatine and Tight!.
I'm planning on beginning to use creatine for the first time ever when...
I am a diabetic.
JUST TELL ME CAN I TAKE CREATINE AOLNE( not mixing it with any other s...
now i know that whats loading its the time when we take creatine 25 or...
Sorry to be annoying, but is creatine what most builders consider a &q...
yes it does it make u gain wieght and u also fell pumped
Q...
Hi all, Iam new to this forum and to bodybuilding.
Thats fine but you want to take whey within a certain time after you a...
just wanted to say thanx to everyone who contributed to this thread.
Hi guys, I have a question here.
i hear too often form ppl that creatine jsut fills your muscles with w...
Creatine before or after (or both) your workout? Its not really clear ...
I use to take creatine but for some reason I just felt quite nauseus a...
Again plz go through the above article.
I read a couple posts throughout these creatine threads that mention h...
If they tell you creatine serum is better than simply DO NOT go to tha...
Well, they said they don't sell supplements on their page (pointing to...
I workout 4 days/week (mon, tue, thu, fri) and only take creatine on t...
I would take it everyday, even when you arent lifting that day.
I was wondering about ALA, if you use it with your creatine should you...
I've heard lots of positive comments about Prolab and Optimum's creapu...
In my opinion, you shouldn't waste your money on alpha-lipoic acid (AL...
I have been using ultimate nutrition's creapure for the past year and ...
...so, if you're training in a manner that taxes your muscles' ability...
Im was going to buy some creatine and I found some twinlab creatine pi...
Sure.
CREATINE CYCLING
I loaded on creatine and then took maintainence fo...
"Creatine: More than a sports nutrition supplement"
- by ...
Creatine and neurological protection/brain injury
If there is one p...
If you're interested in learning more about 'cycling', check out this ...
Im not sure if that site was advocating not cycling creatine but I sti...
In my discussion (link from www.
Is drinking alot of water still important with liquid creatine?
since liquid creatine doesn't work it probably wouldn't really make a ...
I saw in the article you said creatine is your body's first choice for...
I don't know if this has been answered yet (cus I'm too lazy to go thr...
Despite all the studies on creatine and its effects on workout perform...
If I am trying to lose a lot of weight but, working out a lot is creat...
Nearly 16.
Also, if I use say 1 bottle (1000g) of Creatine (not all at once thoug...
what brand of creatine would u guys recommend for a 17 yr old working ...
It doesn't matter as long as it's micronized like you said.
I got one more newbie question but i think its important for me and i ...
Creatine does not come up as a 'steroid' in a drug test.
If I mix my creatine in with my oatmeal (after cooking it) does the te...
Alright I read most of this lengthy thread.
Grape juice is fine to take creatine with so you don't need to add dex...
still new, my question probly is old but should someone that started w...
People take creatine mostly because they've been workingout for a long...
You always need protein and carbs, even if you arent working out.
So what is the consensus on when (in the day) to take Creatine? There ...
There's no need to be taking that much creatine.
So you don't buy any of this stuff about loading or keeping the muscle...
A very common method is just load for 5-7 days with 20 grams and then ...
This summer i'll be having baseball games every single day except mond...
I've heard Creatine boosts endurance but I don't know.
okay, read through the monster thread -- good stuff.
Hi, back2.
Ok I seem to be a creatine responder but for some reason my gut object...
Same here dude.
what are the best and the purest creatine brands out there?
Click here
Enjoy
I am in the loading week of my creatine.
If you're loading, you should continue to take creatine on your non-wo...
Yes.
Not going to read the whole article but im going to load creatine for ...
That's only 3 days.
Hi! I'm pretty much new to creatine.
It's okay to mix all three.
Got Australian Natural Bodybuilding, central coast then two weeks late...
Hi i have 2 questions to ask u guys #1 i was wondering wethier to take...
Take 5g post-workout and take it also on non-workout days.
I think the before and after creatine are as important as each other.
It's not neccessary to take it pre-workout.
I am getting noticably "bloated" from taking Creatine.
Bloating is pretty much an accepted evil of taking creatine, micronize...
I was thinking about taking creatine but there is one problem, i herd ...
I understood this before I started on creatine, but I wasn't expecting...
Which, as a result, you're carrying more water weight.
how would u recommend going on a proper cycle for buliking and aslo is...
You don't need to load.
where can i find dextrose
Dextrose=corn sugar.
ohh and also why does it say on the container of most creatine to take...
You're probably reffering to the "loading phase" which isn't...
I have some interesting observations on creatine use (at least for mys...
I recomend that you take it beore your workout as well.
Since glycogen stores are not depleted pre-workout, there is no need t...
on a cutting diet how many grams of dextrose should be taken with crea...
I'm cutting and I take no more than 35g dextrose post-workout.
Ive mixed it in with water, orange juice, iced tea and am still left w...
Try mixing it with your post-workout shake.
thanks derekmac .
Syntrax Straight is also a good micronized creatine.
What brand creatine do you use? You may have to use a blender.
BodyTech Creatine Monohydrate.
Im going to begin working out again after a week off (I was sick), sho...
Can I mix createne in my food?
I hear it's best if you take creatine on empty stomach, but I'm not su...
If you have time, use a blender, since your creatine seems to be not m...
Can you mix creatine with a while also taking whey protien?
How oft...
These are very basic questions.
I just started lifting 2 weeks ago and had lifted a year before I star...
There is no set time but I would suggest waiting a few months when the...
Is it possible to supply enough creatine for your body through food a...
In order to get the amount of creatine you would normally get through ...
if we dont drink enough water , does the water retention go down? I me...
The more water u drink, the more hydrated u get and the less water u r...
OK simple question, when I cycle off creatine would it be best to also...
If you havn't taken a break from the gym in a while I think it would b...
can i take my creatine with just like cranberry juice every 8oz has 40...
I heard creatine is bad for the liver.
[After about a month of stopping creatine our muscle creatine stores r...
Liver, Kidney, and some more.
my arms dont look bigger at all , Strengh to getting better so thats a...
ok, few quick questions
I take creatine (on maintenance schedule) 2...
http://www.
Either-Or.
i don't take no shakes i just mix it with water.
If you arent working out, take it in the morning.
Does anyone know how many tablespoons or teaspoons 5 grams of creatine...
just use a teaspoon it is about 5gm.
Thanks, is it okay if i mix why and creatine together? But why do peop...
Its okay to mix them.
i dont know if this was posted here before but.
Anywhere between a week and a month.
can i take my creatine with cran apple juice it has like 40g of carbs ...
Take it with grape juice if you must.
I have a question regarding ECA stacks and Creatine.
You should be fine to start it either directly or a couple days after ...
i take a brand call "Cell Tech" and its already got grape in...
how much sugar and stuff does grape juice have?????
about 35 - 40 gr of suger per 8 oz serving
thats how much cran apple has so can i take cran apple or what is ther...
Take the grape juice; cran apple likely has fructose in it which is wh...
so dont drink anything with fruitcose why not????
Ok, so i take my creatine with water twice a day (morning and night) 5...
WAIT!!! Are you sure creatine and caffeine dont go well together? Can'...
Just make sure that you aren't consuming a lot of caffeine around the ...
Fructose replenishes liver glycogen but does not replenish muscle glyc...
Ever feel bloated while using creatine?
i feel so soft if i don't dri...
Heres another question.
Dextrose is a much more effective sugar that most use to spike there i...
It can also be found in Gatorade powder.
|
