Creatine Monohydrate & Glutamine Peptides

Frogdog

I bought the above two products, linked below, from BulkPowders in order to help me with my recovery and increase my strength.

http://www.bulkpowders.co.uk/product.php/249/16/creapure___micronized_creatine_monohydrate

http://www.bulkpowders.co.uk/product.php/292/32/glutamine_peptides

I've a couple of questions on their use though;

1. The maximum recommended dosage for the creatine is twice daily. I only take one protein shake at most a day so I put one of the servings into that shake. For the second serving - is it ok to just mix it with a glass of water and drink it that way? Same question with the Glutamine Peptides (3 servings a day).
2. Should I increase my intake of water while using these products?
3. Anyone with any experience of taking these have any other advice?

Thanks.

denvey

Your body can only process 5gs of creatine a day so you only need one scoop.Also take it after the gym asap, its a great recovery tool. i wouldnt call it a waste taking it before the gym but its effects are defo best after the gym

jugger0

You only need to take 5gs of creatine a day for it to work (some say even 3gs is enough) The time doesnt matter. I usually take mine in the morning or before bed, with hot water to dissolve it. Alot of people take it with sugars to help spike insulin levels so the creatine is absorbed better, a glass of blackberry juice would be my choice, some days id just take it with water though. You should be drinking alot of water anyway if your training, until your piss is clear. Ive only taken glutamine for a few months a good while ago, mixed it with milk and took 15gs a day, gained a good bit of weight on it oddly enough...

Creatine is an excellent supplement though, been taking it for 5 years now and have only good things to say about it.

denvey

Sample of a very good article on this matter.


"As much as we love complicated scientific theories behind our practices, the post-workout creatine logic is quite simple: workouts deplete creatine, so post-workout we fill it back up. We can also take advantage of our post-workout insulin spike to drive the creatine into our muscles.

Perhaps the most important determinant of when to take creatine is the overwhelming mass of data available from the scientific literature. We have numerous studies showing that post-workout creatine consumption is effective, while the only study for pre-workout intake showed no acute effect.

Bottom Line: We have no scientific data to support pre-workout creatine use, but also none to suggest it's harmful. I'd stick with the tried and true method until evidence to the contrary arrives"

Heres a link to the article http://www.t-nation.com/free_online_article/sports_body_training_performance_bodybuilding_supplements/the_creatine_controversy

and if you look to the bottom you can see the myriad of scientific references he soursed all his info from

Inspector Coptoor

Frogdog wrote: »

I've a couple of questions on their use though;

1. The maximum recommended dosage for the creatine is twice daily. I only take one protein shake at most a day so I put one of the servings into that shake. For the second serving - is it ok to just mix it with a glass of water and drink it that way? Same question with the Glutamine Peptides (3 servings a day).

If that's the recommended dosage, go with it.
Try it out for a while and see how you get on

Frogdog wrote: »

2. Should I increase my intake of water while using these products?

Yes, you should as creatine draws water into your muscles. Therefore you should increase water consumption. aim for 3-4 litres a day

Frogdog wrote: »

3. Anyone with any experience of taking these have any other advice?

The only other thing Id say about creatine is to cycle it a bit.
Id usually take it for 3 weeks, then stop for a weel when Im deloading or having an easy training week

denvey wrote: »

Your body can only process 5gs of creatine a day

So a 50kg guy and a 100kg guy should be taking the same 5g dose?

denvey wrote: »

so you only need one scoop.

depends on your scoop size i guess

Degsy

Imo creatine isnt worth a ****.

Inspector Coptoor

Degsy wrote: »

Imo creatine isnt worth a ****.

Indeed.
You prefer other supplements

Hanley

5g of creatine a day?

B*ll****.

g'em

That's out of order Liam, infracted. Degsy, don't reply to it.

COH

Why cant we all just get along :rolleyes:


10-20g creatine a day did the trick for me. Then again I was using it pretty much non stop for years.

Hanley

COH wrote: »

Why cant we all just get along :rolleyes:


10-20g creatine a day did the trick for me. Then again I was using it pretty much non stop for years.

This. I really think high dosing creatine's the way forward.

Degsy

Hanley wrote: »

This. I really think high dosing creatine's the way forward.

Tried that too and all it did was make me fart.

Hanley

Degsy wrote: »

Tried that too and all it did was make me fart.

Creatine?

Degsy

Hanley wrote: »

Creatine?

Yup..felt like i'd swallowed a bowling ball all day..i found it very harsh on the stomach in big doses.

dartstothesea

What other supplements does Degsy prefer?!

I didn't know about only being able to use 5g a day. I'll keep mine below 10g anyway so.

Hanley

dartstothesea wrote: »

What other supplements does Degsy prefer?!

I didn't know about only being able to use 5g a day. I'll keep mine below 10g anyway so.

Copious amounts of beer and vodka, right Degsy?? :D

dartstothesea

Aw, I'm allergic to both of those. Guess I'll stick to my creotinis.

denvey

Im no scientist so instead of guessing i actually look up the facts by people who know these things. And 99.999% of studies say 5grammes is the right number, 2-3 is also a good figure if you have been on it for a while. Now i cant explain the reasons perfectly but i can certainly link u a million pages from different researchers who all come to the same conclusions. Anyone who say 20gs works for me, or makes me fart?! wtf? u even know how ur body works?!

the drifter

Links please...

denvey

2. Brilla LR, Giroux MS, Taylor A, Knutzen KM. Magnesium-creatine supplementation effects on body water. Metabolism. 2003 Sep;52(9):1136-40.

3. Burke DG, Chilibeck PD, Parise G, Tarnopolsky MA, Candow DG. Effect of alpha-lipoic acid combined with creatine monohydrate on human skeletal muscle creatine and phosphagen concentration. Int J Sport Nutr Exerc Metab. 2003 Sep;13(3):294-302.

4. Derave W, Eijnde BO, Verbessem P, Ramaekers M, Van Leemputte M, Richter EA, Hespel P. Combined creatine and protein supplementation in conjunction with resistance training promotes muscle GLUT-4 content and glucose tolerance in humans. J Appl Physiol. 2003 May;94(5):1910-6.

5. Ellis AC, Rosenfeld J. The role of creatine in the management of amyotrophic lateral sclerosis and other neurodegenerative disorders. CNS Drugs. 2004;18(14):967-80.

6. Falk DJ, Heelan KA, Thyfault JP, Koch AJ. Effects of effervescent creatine, ribose, and glutamine supplementation on muscular strength, muscular endurance, and body composition. J Strength Cond Res. 2003 Nov;17(4):810-6.

7. Farquhar WB, Zambraski EJ Effects of creatine use on the athlete's kidney. Curr Sports Med Rep. 2002 Apr;1(2):103-6.

8. Ganguly S, Jayappa S, Dash AK. Evaluation of the stability of creatine in solution prepared from effervescent creatine formulations. AAPS PharmSciTech. 2003;4(2):E25

9. Gill ND, Hall RD, Blazevich AJ. Creatine serum is not as effective as creatine powder for improving cycle sprint performance in competitive male team-sport athletes. J Strength Cond Res. 2004 May;18(2):272-5.

10. Green AL, Simpson EJ, Littlewood JJ, Macdonald IA, Greenhaff PL.,Carbohydrate ingestion augments creatine retention during creatine feeding in humans. Acta Physiol Scand. 1996 Oct;158(2):195-202.

11. Greenhaff PL. The nutritional biochemistry of creatine. J Nutr Biochem 8:610-618. 1997.

12. Groeneveld GJ, Beijer C, Veldink JH, Kalmijn S, Wokke JH, van den Berg LH. Few adverse effects of long-term creatine supplementation in a placebo-controlled trial.

13. Harris RC, Soderlund K, Hultman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin Sci (Lond). 1992 Sep;83(3):367-74.

14. Harris RC, Almada AL, Harris DB, Dunnett M, Hespel P. The creatine content of Creatine Serum and the change in the plasma concentration with ingestion of a single dose. J Sports Sci. 2004 Sep;22(9):851-7.

15. Havenetidis K, Bourdas D. Creatine supplementation: effects on urinary excretion and anaerobic performance. J Sports Med Phys Fitness. 2003 Sep;43(3):347-55.

16. Korzun WJ. Oral creatine supplements lower plasma homocysteine concentrations in humans. Clin Lab Sci. 2004 Spring;17(2):102-6.

17. Lawler JM, Barnes WS, Wu G, Song W, Demaree S. Direct antioxidant properties of creatine. Biochem Biophys Res Commun. 2002 Jan 11;290(1):47-52.

18. Nomura A, Zhang M, Sakamoto T, Ishii Y, Morishima Y, Mochizuki M, Kimura T, Uchida Y, Sekizawa K. Anti-inflammatory activity of creatine supplementation in endothelial cells in vitro. Br J Pharmacol. 2003 Jun;139(4):715-20).

19. Preen D, Dawson B, Goodman C, Lawrence S, Beilby J, Ching S. Pre-exercise oral creatine ingestion does not improve prolonged intermittent sprint exercise in humans. J Sports Med Phys Fitness. 2002 Sep;42(3):320-9.

20. Pline KA, Smith CL. Ann The effect of creatine intake on renal function. Pharmacother. 2005 Jun;39(6):1093-6.

21. Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003 Oct 22;270(1529):2147-50.

22. Rawson ES, Persky AM, Price TB, Clarkson PM. Effects of repeated creatine supplementation on muscle, plasma, and urine creatine levels. J Strength Cond Res. 2004 Feb;18(1):162-7.

23. Schroder H, Terrados N, Tramullas A. Risk assessment of the potential side effects of long-term creatine supplementation in team sport athletes.Eur J Nutr. 2005 Jun;44(4):255-61

24. Selsby JT, DiSilvestro RA, Devor ST. Mg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performance. J Strength Cond Res. 2004 May;18(2):311-5.

25. Taes Y. E. C., J. R. Delanghe, B. Wuyts, J. van de Voorde, and N. H. Lameire
Creatine supplementation does not affect kidney function in an animal model with pre-existing renal failure Nephrol. Dial. Transplant., February 1, 2003; 18(2): 258 - 264.

26. Tarnopolsky MA, Mahoney DJ, Vajsar J, Rodriguez C, Doherty TJ, Roy BD, Biggar D. Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy. Neurology. 2004 May 25;62(10):1771-7.

27. Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab. 2001 Aug;281(2):E197-206.

28. Vandenberghe K, Gillis N, Van Leemputte M, Van Hecke P, Vanstapel F, Hespel P.. Caffeine counteracts the ergogenic action of muscle creatine loading. J Appl Physiol. 1996 Feb;80(2):452-7.

29. Watanabe A, Kato N, Kato T. Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation. Neurosci Res. 2002 Apr;42(4):279-85.

31. Yoshizumi WM, Tsourounis C. Effects of creatine supplementation on renal function. J Herb Pharmcother. 2004;4(1):1-7


Feel free to look up each one of these - im not going to physically grab the link but just google the title thesis etc and u will find the articles