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ltown23
New Member
| Joined: | 8 Feb 2007 |
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| Posts: | 3 |
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Posted: 11 Feb 2007 02:51 pm |
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I am in the process of a new regime- and right now I am doing a lot of cardio- and just basically trying to burn a lot of the fat off of my body. I take whey protein shakes and thats the only supplement I take now.
My question is when I am ready to build muscle back up- is Creatine the way to go? Is it safe?, and will it supplement me in maintaining a ripped, lean look? Or will it add some fat back to places on the body I dont want it?
Thanks for your suggestions.
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Nir
Senior Administrator
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Posted: 11 Feb 2007 03:53 pm |
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All I know about creatine is hear-say, so I'll appreciate someone who has actually used it to chime in, but while we are waiting, I'll recap my understanding of creatine and muscle-building.
Creatine is generally considered a safe supplement. You start by creatine-loading for a few days, then you use less per day. After a while (1 or 2 months?) you then give it a break (maybe 2 months on, 1 month off?) or else your body gets used to it. Apparently it tastes disgusting. It does have calories [I once read 140 calories per serving?] so factor them into your count [when building you are aiming to eat about 15-20% above your maintenance calories - your weight in pounds x 2 is a rough guideline]. Apart from factoring the calories in Creatine and not going overboard with calories, there is no reason why Creatine should add fat back whilst you're building.
A creatine supplement enhances your creatine-phosphate energy system. The body makes use of 3 energy systems: creatine-phospate (for the first 3-10 seconds of a high intensity workout), lactic-acid-system (the first 10-90 seconds of an intense workout), aerobic-system (90 seconds and beyond for a moderate intensity workout). So creatine primarily helps with the first few repetitions in your weight-training sets, or when doing something intense like sprinting for short distances.
I have not felt the need to use it myself yet, but it is frequently used by those who want to build mass.
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Peter
Founder of this forum
| Joined: | 24 May 2005 |
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| Posts: | 4180 |
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Posted: 11 Feb 2007 11:15 pm |
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I have been using creatine for years and think it's great. It's the only supplement I've ever used. (I also have protein shakes made with OJ and soy protein powder, but I consider them to be food... not a supplement.)
I started using creatine especially because I understand that we normally get it from meat and I eat very little meat. (Hence the soy protein shakes.)
I understand that it both helps your muscles to grow, and pumps them full of water (which they are mostly made of anyway) which makes them look bigger.
I use a little less than a tsp after each workout, and take it in apple juice. I don't notice any taste.
I understand that you should take it with something sweet like apple juice and that it helps get it into your system. For some reason OJ is not good to drink it with.
Peter
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JamesTheScot
New Member
| Joined: | 18 Jan 2007 |
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| Posts: | 45 |
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Posted: 12 Mar 2007 06:29 pm |
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...all i have to add is more heresay...but since I am just starting on it I will tell what I have read...
i have read that creatine itself has no caloric value since it is used directly by the muscle (and only muscle) to repair and recover. the calories come from additives if you are consuming it in some flavored form.
I have found a version that is combined in pill form with vitamin C maybe?
i have read the suger+creatine is thought to speed the creatine to muscle tissue by making use of the blood sugar spike.
i am trying to add some mucle mass while losing fat so we'll see.
the instructions with my supplment are two tablets 30 mins before a workout and then again within 30 mins after with no "loading" program.
I am following the before part but going with a whey shake post workout.
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kvadRN
New Member
| Joined: | 28 Oct 2008 |
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| Posts: | 9 |
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Posted: 30 Oct 2008 09:52 am |
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| I have used Creatine and was thrilled with its results. I am a woman that likes to lift weights and wants a good cut up toned look, and when I was using creatine I believe that I was in my best physical shape....of course I was lifting 6-7 days a week (not looking for huge, but definate build). I took Creatine in the liquid form before working out, I think it was 2 Tbs and it did taste discusting...you just got to choke it down. Now creatine is an amino acid that the body absorbs in connection with other aminos and it goes straigt to the muscle to help with strength and repair, it isn't dangerous because the body utilizes amino acids and if I remember my physiology from nursing school creatine is one the body produces and can be found in the double helix of DNA. It has been quite a while since I have used this because I got pregnant and had twins, but you have reminded me of what I have been missing so I think I will add it to my workout regamine again. Hope this helps a bit.
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amy7011
Past Member
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Posted: 14 Nov 2008 05:02 pm |
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| from my understanding creatine pumps your muscles full of water and helps muscle recovery. If you drink a protein shake after your workout it will replace the water in the muscles and keep them big and firm. if you stop taking creatine without taking protein during all the water will eventually go away and you will look the same as before you started.
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Nir
Senior Administrator
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Posted: 14 Nov 2008 05:30 pm |
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The body uses three energy systems: aerobic, lactic and creatine-phosphate. How much of each energy system is used depends on intensity and duration of the task at hand. The first 2 to 9 seconds of a high intensity task such as a single very heavy lift is mostly handled by the creatine-phosphate system. Taking Creatine makes sure your body is 'loaded' with it ('topped off' - your body can only have so much creatine in it so obviously if you already have enough it won't do any more for you)
so Creatine allows you to work (a bit) harder then if you didn't take it (assuming your body was lacking it).
Creatine is also found in some foods (such as beef) so not everybody's creatine status would be the same.
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