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Am I taking creatine effectively?

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CPIcon...09-06-2011 @ 20:27 
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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



Its worth noting that studies which have actually measured total creatine (free creatine + phosphocreatine) in skeletal muscle report values of approximately 125 mmol/kg of muscle. Following creatine supplementation muscle creatine content can be elevated to ~ 150 mmol/kg of muscle. However, about 20% of the population seem to already have muscle creatine contents of 140-150 mmol/kg of muscle without prior creatine supplentation. So these individual do not really respond to creatine supplementation. I think this goes along way to explaining why some people feel no ergogenic effects with creatine supplementation.

In relation to dose - one study has shown that 2g/day of creatine does not increase muscle creatine nor impact on exercise performance. However, as creaine degradation is thought to equate to roughly 2g/day suggests that a does of more than 2g/day would be effective in terms of increaing muscle carnitine content.
RicoIcon...10-06-2011 @ 19:19 
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Sugdens very own David Dimbleby
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I believe you have to take it with enough water to dissolve it completely.

i.e for 5grams you need roughly a pint of water to fully dissolve it.
IainKendrickIcon...10-06-2011 @ 19:23 
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some nice relaxing jazz.
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Rico said:I believe you have to take it with enough water to dissolve it completely.

i.e for 5grams you need roughly a pint of water to fully dissolve it.


Spoon in mouth... swig water Happy
ShaunIcon...11-06-2011 @ 23:42 
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Okay so how much grams of creatine should I be taking per day to notice a positive effect?
RicoIcon...12-06-2011 @ 11:28 
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Sugdens very own David Dimbleby
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Shaun said:Okay so how much grams of creatine should I be taking per day to notice a positive effect?


5 grams is what I take every day (not if ive been drinking the night before) and never do any loading.
SkipIcon...12-06-2011 @ 12:25 
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I've been taking Creapure Monohydrate from Reflex, about 6-7g a day and didnt do a loading phase (RDA is 5g for a 75kg male) pretty confident its been working, have seen massive gains recently (past 6-7 months) but as with all supplements e.g. pre/post workouts, protein etc how much of these gains can you pin down to one supplement? Studies are a great guide (well done Bish) and give you a good idea to what you should be taking and how much etc but you have to find what works best for you...fear of stating the obvious!
JonA81Icon...15-06-2011 @ 11:30 
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Skip said:I've been taking Creapure Monohydrate from Reflex, about 6-7g a day and didnt do a loading phase (RDA is 5g for a 75kg male) pretty confident its been working, have seen massive gains recently (past 6-7 months) but as with all supplements e.g. pre/post workouts, protein etc how much of these gains can you pin down to one supplement? Studies are a great guide (well done Bish) and give you a good idea to what you should be taking and how much etc but you have to find what works best for you...fear of stating the obvious!


Should bigger lads be taking more? When taking it, I had about 5g/day and never really noticed any difference.
ironcolinIcon...19-06-2011 @ 09:14 
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i used to follow these calculations after searching the net in the past

0.35g per kg of body weight during loading phase

0.15g per kg of bodyweight afterwards.

if i'm using mono nowadays tend to skip the load as i felt no significant benifit from it.
CuddlesIcon...19-06-2011 @ 18:33 
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ironcolin said:i used to follow these calculations after searching the net in the past

0.35g per kg of body weight during loading phase

0.15g per kg of bodyweight afterwards.

if i'm using mono nowadays tend to skip the load as i felt no significant benifit from it.


Those percentages seem a little high. That would have a 100kg dude nailing 35g a day during loading? Given what I've read, what has been posted here and anecdotal experiences, this seems like serious overkill and a waste of money.
paul_richardsIcon...23-06-2011 @ 00:24 
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I personally prefer the stiffest possible.
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I find it works, takes 1-2 weeks for me to feel the effects. However I think the effects diminish with time.
ThingIcon...23-06-2011 @ 08:13 
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a large fingered spastic that demolishes plant
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take you tub of creatine, open a window and throw it out!! Grin

my experience of creatine is that it makes no different form me
ironcolinIcon...23-06-2011 @ 14:19 
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Cuddles said:
Those percentages seem a little high. That would have a 100kg dude nailing 35g a day during loading? Given what I've read, what has been posted here and anecdotal experiences, this seems like serious overkill and a waste of money.


it is overkill, the loading phase that is. the more muscle mass, the more creatine needed.
wjmxm21Icon...25-06-2011 @ 23:15 
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improvment is a MUST !!
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Gained off regular Monohydrate in the past, went off it for about a year or so as i though i couldn't get any more out of it, gained a bit of strength when went back on. Haven't gained anything off it since then though, even though i cycle it now and then.

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