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Am I taking creatine effectively?

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TerminatorIconAm I taking creatine effectively?09-06-2011 @ 10:44 
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jerking is obviously great,
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I tried a creatine cycle a few months ago, no change in bodyweight or lifts. I weigh 95 kg and was taking 30 gram a day for the 5 day loading cycle(following the 0.3g/kg/day rule). And then sticking to 5 gram a day for a 2 week period until i gave up on the stuff.
I don't think I was taking it properly to be honest, in the morning I'd add it to whey and mix with water to drink. I heard it was to be taken with carbs, so I'd wash it down with water and then eat a bowl of pasta.. not sure if that is right.

Anyway I thought I'd give it another go, plan is as follows:

Loading cycle (30 gram a day, in 3 ten gram servings)

Wake up: whey with water, and then creatine with fruit (not orange) juice, followed by weetabix with milk

Lunch: Some sort of pasta meal, with creatine&fruit juice

Mid afternoon: Cottage cheese and toast

Dinner: Pasta meal with creatine&fruit juice

Later that evening: Egg on toast with milk

Before bed: Milk, whey and peanut butter shake



Not sure how much water to use however....
tz1127Icon...09-06-2011 @ 10:47 
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lol its only creatine. I wouldn't worry your consumpsion patterns. It makes very very little difference.
bigbadbishIcon...09-06-2011 @ 11:15 
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A World class farmer
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You using monohydrate or some CEE?

Loading of creatine is a hot topic of debate. For fast gains in weight and muscle PCr concentrations it seems to be valid but for longer term creatine use it seems to not be worth it as after 28days of ingesting only 3g per day muscle creatine levels are the same as levels after the rapid loading regime (Jeukendrup and Gleeson 2004)

Haven't heard of many studies using 30g/day, only heard of 20g/day in 4 5g servings for 6 days then back down to 3g after (Hultman et al 1996) and this induced rapid weight gain and a large increase in muscle creatine concentrations (about 20% increase) The 3g/day was enough to maintain the high concentrations in the muscles for 35 days.

All in all use less, save more, maintain high level of hydration, train hard, gain more.

*Hope you all liked my refencing... i've got on exam on this in 2 days time Grin
JCIcon...09-06-2011 @ 11:19 
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technical retard
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bigbadbish said:
*Hope you all liked my refencing... i've got on exam on this in 2 days time Grin


LOL Grin

IME creatine is not an effective supplement for strength gains...is this what your studies say?
TerminatorIcon...09-06-2011 @ 11:26 
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jerking is obviously great,
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Its creatine monohydrate, from My protein
bigbadbishIcon...09-06-2011 @ 11:37 
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Post Edited: 09.06.2011 @ 11:39 AM by bigbadbish
JC said:
LOL Grin
IME creatine is not an effective supplement for strength gains...is this what your studies say?


Well MY studies seem to think it is Grin (from my experience)

REAL studies by folk who know stuff also agree. Some studies have shown that when creatine supplementation is included with a resistance training program, greater strength gains are made in core lifts (Think there was a study on Bench press 1RM but can't remember who did it) over gains from a placebo.

Edit: 20-25% strength increase with creatine as part of 10 week resistance training program compared to placebo. (Vadenberghe et al 1997) B)

As with all science s**t there's gonna be disagreement. Williams et al 1999 looked at 62 lab tests on creatine supplementation and high intensity exercise and found 42 showed positive effects while 20 showed no effect.

*Wow never thought i'd be able to revise for an exam on Sugden! Grin
PompyIcon...09-06-2011 @ 11:41 
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My opinions have run their course
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As TZ said, it's creatine it's not that important.

Just get it in ya.Grin

my mate asked the other day if he can take more than two protein shakes a day lol
JCIcon...09-06-2011 @ 11:41 
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technical retard
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Thats very interesting mate...ta
MrSmallIcon...09-06-2011 @ 11:44 
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bigbadbish said:
Well MY studies seem to think it is Grin (from my experience)
REAL studies by folk who know stuff also agree. Some studies have shown that when creatine supplementation is included with a resistance training program, greater strength gains are made in core lifts (Think there was a study on Bench press 1RM but can't remember who did it) over gains from a placebo.
Edit: 20-25% strength increase with creatine as part of 10 week resistance training program compared to placebo. (Vadenberghe et al 1997) B)
As with all science s**t there's gonna be disagreement. Williams et al 1999 looked at 62 lab tests on creatine supplementation and high intensity exercise and found 42 showed positive effects while 20 showed no effect.
*Wow never thought i'd be able to revise for an exam on Sugden! Grin


Thats a jolly big claim!
Where's my creatine.
What dose was that at?
WiegieboardIcon...09-06-2011 @ 11:53 
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as crimson as my last victims underclothing.....
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I guess everyone is different with it.
I never loaded with it but if I take 5g a day for a week I usually put on about a half stone.
I don't use it now though.
bigbadbishIcon...09-06-2011 @ 11:55 
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MrSmall said:
Thats a jolly big claim!
Where's my creatine.
What dose was that at?


What Vandenberghe et al (1997)?

Erm.... believe it was 20g/day for 6 days followed by 2-3g per day there after... not 100% though Smalls.

Really good study that one actually, also found that fat free mass also increased by 60% while using Creatine monohydrate.

With all these studies though you've got to remember that:
- Usually not trained athletes. Therefore any gains will be greater.
- Very controlled environment.
- Who funds the study?

*This is great! I now need someone to start a thread on Carbohydrate intake and exercise! Grin
MrSmallIcon...09-06-2011 @ 12:11 
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Post Edited: 09.06.2011 @ 12:12 PM by MrSmall
Yeah I always have those things in mind, 25% increase strength, that can mean 40kg bench to a 50kg bench for an 100kg man, for example.

I have a tub at home, after this period of attempting to get MEGA RIPPED And do lightweight competitions, I will give it a try. I took it when I first started so any real benefit would have been hidden really.

made your thread Grin
PeteHodgsonIcon...09-06-2011 @ 12:17 
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I have some in my post workout drink, although I think if I stopped taking it the difference would be slight at the most. The first time I tried it 15 years back I noticed some strength gains, not really since then though.
davycummingsIcon...09-06-2011 @ 12:23 
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I found some lying around the house the other day, so decided to take it to make space in the cupboard.

I have never noticed much difference beyond the first time I tried it. I wonder if there have been any follow up studys done to show if it remains effective in any way down the line?
WILLSANIcon...09-06-2011 @ 12:25 
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I always feel better recovered when im using it than when im on a break. ive tried different supps over the years but creatine is the only one ive noticed a significant increase in performance with. I usually load with 5 teaspoons a day for 5 days and then 1 teaspoon a day after that.

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