Creatine

optimistic_

Before i get my head bitten off - I know...i know it's probably been discussed to death. I can't find much on it here though. Would like opinions of the more experienced folk on here, rather than some clown on a bodybuilding website.

Anyway, I've been toying with the idea of supplementing with creatine.
But i am a tad worried it'll give me that fat bloater look.
Technically i'm on a cut, and trying to keep protien intake up, but I'm still worried about losing strength due to increased training (three mornings compound lifting, two mornings interval/ cardio training, three evenings of running)

Basically i'd like to use creatine to help in the cut, if it helps with maintaining or increasing the load on the bar, or getting extra reps in a set - this should help with fat loss right?

But as i said above, i'd be worried about getting the puffy face / belly look on it.

Any advice is appreciated, i realise how jumbled that whole post is, apologies!
Thanks,
Opt

Hanley

optimistic_ wrote: »

Basically i'd like to use creatine to help in the cut, if it helps with maintaining or increasing the load on the bar, or getting extra reps in a set - this should help with fat loss right?

Yes.

But as i said above, i'd be worried about getting the puffy face / belly look on it.

Very marginal effect at worst. You might gain a couple of kg of water weight and look a bit soft, but unless you're approaching pretty low BF% numbers (ie < 10-12%), it won't really effect how you look.

And even if it did, if you stop taking it and increase your water intake significantly (ie 5-7 liters daily) for a week the bloat should disappear in 5-7 days. There's no reason not to take it if you're dieting.

optimistic_

Cheers Hanley, was hoping it'd be yourself who answered!
Reckon i'll give it a shot.

optimistic_

Actually quick follow on question -

If i was taking it and loading (20g per day for five days, and maintaining at 5g per day after) - Should i increase water consumption dramatically then too?
And if i needed a quick "deflate" from retention, would a diuretic help, or is that playing with fire altogether?

Hanley

If you need a quick deflate, just don't take it in the first place. Or start taking it far enough away that it'll be gone by the time you need the effects to have ceased.

Drink til your pee is clear.

john_cappa

.

john_cappa

optimistic_ wrote: »

I can't find much on it here though. Would like opinions of the more experienced folk on here, rather than some clown on a bodybuilding website.

Why would some one on a bodybuilding website be a clown? Very strange attitude to have towards people who are members of bodybuilding website.

And yes creatine will definitely be of use to regardless if you are cutting or bulking.

Owen_S

LOL from what I've seen this place is hardly any more 'clown' free than other sites. I would take it, although it will be a couple of weeks before you really get the full effect from it, even then it might only be a rep or two. As for bloating, I didn't notice much increase in size apart from on my arms, but I gained around 3-4KG of water weight overall.

As for loading phases and all the other bull recommendations around, they tend to be made up by people looking to make the supplement companies extra money. IMO you would be OK with 5g a day for the first few weeks, and only 2-3g a day after that.
Will Brink has a great playlist that covers all the common creatine questions(safety, what to mix it with, how to get the most out of it, can you take it with caffeine etc)
http://www.youtube.com/user/willbrink#g/c/DE7E8FEAC1E38BC7

SIX PACK

Im on a Creatine cycle @ the moment. Brand name USN creatine Monohydrate
Going ok on it for 3rd wk taking 2 teaspoon daily making good gains but gives me a lot of gas im farting 24/7

nbrady20009

Hanley wrote: »

Yes.



Very marginal effect at worst. You might gain a couple of kg of water weight and look a bit soft, but unless you're approaching pretty low BF% numbers (ie < 10-12%), it won't really effect how you look.

And even if it did, if you stop taking it and increase your water intake significantly (ie 5-7 liters daily) for a week the bloat should disappear in 5-7 days. There's no reason not to take it if you're dieting.

I just got a delivery of creapure yesterday. Being my first time using creatine, should I see a big loss in definition at 10% bf? Not that I particularly mind, would be nice to know what to expect.

Owen_S

SIX PACK wrote: »

Im on a Creatine cycle @ the moment. Brand name USN creatine Monohydrate
Going ok on it for 3rd wk taking 2 teaspoon daily making good gains but gives me a lot of gas im farting 24/7

Most people get gas from either taking too much, or taking creatine that wasn't fully disolved. See the link I posted earlier in the thread, has a video about it.

Mellor

john_cappa wrote: »

Why would some one on a bodybuilding website be a clown? Very strange attitude to have towards people who are members of bodybuilding website.

And yes creatine will definitely be of use to regardless if you are cutting or bulking.

there are some very god posters on the bodybuilding sites, there are also some clowns, sometimes the clowns can drown out the good posters.
This place is no different, plenty of nonsense gets posted, but when you are somewhat familar with posters its easier to ignore those continuely post BS.

Which is what i imagien the OP went.

optimistic_

Mellor wrote: »

john_cappa wrote: »

Why would some one on a bodybuilding website be a clown? Very strange attitude to have towards people who are members of bodybuilding website.

And yes creatine will definitely be of use to regardless if you are cutting or bulking.

there are some very god posters on the bodybuilding sites, there are also some clowns, sometimes the clowns can drown out the good posters.
This place is no different, plenty of nonsense gets posted, but when you are somewhat familar with posters its easier to ignore those continuely post BS.

Which is what i imagien the OP went.

Exactly what I meant, cheers Mellor. Just cane on to clarify that this morning!

italodisco

Creatine Mono Bloats , but something like Green Magnitude wont....I used it and got a bit extra on lifts but didnt make a huge difference...

Good intake of protein, 6 meal a day plan, good idea of calories/carbs you need and you are on your way.

Creatine aint gonna make you buff in 6 months so its worth leaving it out of your stack...

Hanley

nbrady20009 wrote: »

I just got a delivery of creapure yesterday. Being my first time using creatine, should I see a big loss in definition at 10% bf?

No.

marathonic

Quick question - I'm aware that Creatine adds water weight and that it should come off after a week or two of stopping using it.

As far as I'm aware, this water is retained in the muscles. Would I be correct in saying that, if this is the case, the extra weight would just be on the scales and there'd be no impact whatsoever on bodyfat caliper measurements?

Hanley

marathonic wrote: »

Quick question - I'm aware that Creatine adds water weight and that it should come off after a week or two of stopping using it.

As far as I'm aware, this water is retained in the muscles. Would I be correct in saying that, if this is the case, the extra weight would just be on the scales and there'd be no impact whatsoever on bodyfat caliper measurements?

No.

marathonic

That's good. Wouldn't want to start using it, let the bodyfat caliper measurements creep up and use the excuse that it's "creatine weight" causing it.... especially considering I've a beach holiday coming up in 13 weeks...

Hanley

marathonic wrote: »

That's good. Wouldn't want to start using it, let the bodyfat caliper measurements creep up and use the excuse that it's "creatine weight" causing it.... especially considering I've a beach holiday coming up in 13 weeks...

No, you would not be correct in saying that - is what "no" meant in answer to your question!

But 13 weeks away, it's not something that should even be on your radar when it comes to things to worry about.

john_cappa

Mellor wrote: »

there are some very god posters on the bodybuilding sites, there are also some clowns, sometimes the clowns can drown out the good posters.
This place is no different, plenty of nonsense gets posted, but when you are somewhat familar with posters its easier to ignore those continually post BS.

Which is what i imagien the OP went.

Thats fair enough but there are 'clowns' on every forum/site and good posters. I was just checking if the OP was insinuating that there is higher proportion of clowns on BB websites as this would be the OP reineforcing the negative stereotypes of BB that exists in the mainstream society.

And for the record if you go on any bb website you will never get a clown leading you astray as any site bb site all the mods/long term members will be the most experienced trainers and mis information is swiftly dealt with. No one gets away with anything lol!

marathonic

Hanley wrote: »

No, you would not be correct in saying that - is what "no" meant in answer to your question!

But 13 weeks away, it's not something that should even be on your radar when it comes to things to worry about.

Sorry about the confusion and thanks again Hanley.

I think the benefits of creatine over 13 weeks will not outweigh the whole worrying about the timing of stopping to avoid the bloating, etc.

I'll just stick to the Protein, Glutamine, L-Lieucine blend I have until a few weeks before the holiday.

Then I'll cut 5 or 6 pounds by cutting out some calories, upping the cardio and taking BCAA's instead of the protein (the BCAA's aren't something I'd buy now but I have some from a myProtein bundle I bought back in May so I may as well get them used up in November).

I'll hit the creatine in the New Year

john_cappa

Owen_S wrote: »

As for loading phases and all the other bull recommendations around, they tend to be made up by people looking to make the supplement companies extra money. IMO you would be OK with 5g a day for the first few weeks, and only 2-3g a day after that.
Will Brink has a great playlist that covers all the common creatine questions(safety, what to mix it with, how to get the most out of it, can you take it with caffeine etc)
http://www.youtube.com/user/willbrink#g/c/DE7E8FEAC1E38BC7

I think loading has its place to reach I suppose the "saturation" point of creatine stores in the body at which point you will only be topping up then.

Assuming you are taking creatine long-term (which you should be as there is no reason not to as its, cheap and effective, no need to cycle) you will reach this point regardless though so its done to personal choice really.

Charisteas

What time of the day do you guys take your daily 5 grams?

I've been normally taking mine before I sleep, but i'm open to change. Do you see any benefits by taking it first thing in the morning, or perhaps pre/post your workout?

Hanley

Charisteas wrote: »

What time of the day do you guys take your daily 5 grams?

I've been normally taking mine before I sleep, but i'm open to change. Do you see any benefits by taking it first thing in the morning, or perhaps pre/post your workout?

It doesn't matter, but if it did, the best time is probably post workout.

Owen_S

john_cappa wrote: »

I think loading has its place to reach I suppose the "saturation" point of creatine stores in the body at which point you will only be topping up then.

Assuming you are taking creatine long-term (which you should be as there is no reason not to as its, cheap and effective, no need to cycle) you will reach this point regardless though so its done to personal choice really.

Yeah I agree that it may be useful to reach full saturation, but even then I doubt your body will be able to use all of the 20g per day which is often recommended during loading phases.
As for cycling, I decided I'm not going to bother with it. At the dosage I use(2-3g a day), it is only costing me around €15 a year for creatine.

Henno30

Good thread lads. I'm starting my first ever creatine cycle now and have being reading a lot on it. I see where people are coming from re the BB forums, there's so much contradictory advice on those sites it's difficult to be confident in any conclusions they come to.

I'm curious though as to where the 'bloating or 'fat-gain' myths came from. A lot of people seem to suggest it's a factor, although it seems possible that it's just cognitive bias at work more than anything else - guys fearing that creatine might make them puffy and then seeing it whether it's there or not. It's slightly off-putting whatever the case as no one wants to gain a swollen stomach or face.

From what I read here though, and correct me if i'm wrong, if I do a creatine cycle the only difference I'll experience is extra energy for working out? And any bloatedness or puffiness will be marginal at worst?

Owen_S

Henno30 wrote: »

Good thread lads. I'm starting my first ever creatine cycle now and have being reading a lot on it. I see where people are coming from re the BB forums, there's so much contradictory advice on those sites it's difficult to be confident in any conclusions they come to.

I'm curious though as to where the 'bloating or 'fat-gain' myths came from. A lot of people seem to suggest it's a factor, although it seems possible that it's just cognitive bias at work more than anything else - guys fearing that creatine might make them puffy and then seeing it whether it's there or not. It's slightly off-putting whatever the case as no one wants to gain a swollen stomach or face.

From what I read here though, and correct me if i'm wrong, if I do a creatine cycle the only difference I'll experience is extra energy for working out? And any bloatedness or puffiness will be marginal at worst?

You may find your muscles feel a bit bigger, and you should have no real problems with bloating or anything like that. Usually(from what I've heard on a couple of websites), stomach problems are a result of taking creatine that wasn't fully dissolved in a liquid(for example it mixes poorly with cold water, but tends to dissolve fully in warm liquids)

Hanley

Henno30 wrote: »

From what I read here though, and correct me if i'm wrong, if I do a creatine cycle the only difference I'll experience is extra energy for working out? And any bloatedness or puffiness will be marginal at worst?

Nail... head

Henno30

I got some of that 'High Performance' creatine stuff from Holland and Barrett. Have done a bit of reading on it since and the consensus doesn't seem to be good. I'm aware now that the creatine mono is the product of choice, but is this stuff complete garbage or will it do the job?

Mellor

It's not complete garbage, but its not just creatine either.

Creatine is normally just creatine mono nothing else. Maybe some flavouring.

The product above is a post workout drink that has some creatine in it.
It is about 75% sugar, with i imagine 5g of creatine mono per serve.
Add in a scoop of protein and its a good post workout drink. And no different to buying dextrose, whey and creatine separately.

The reason its considered garbage is that its hugely over price compared to the raw ingredients that are freely availible. Take one scoop per day until its gone, then buy plain creatine mono

TheZ

Anybody tried the creatine gluconate on myprotein?

Any better than mono or ee?

chris139ryan

i find the nutritionX cellx very very good, no bloating or side effects since iv started taking it. theres no loading phase on it either

gymsoldier

chris139ryan wrote: »

theres no loading phase on it either

Straight from the website: http://www.nutritionx.ie/cell-x-elite/

we recommend a loading phase lasting 10 days followed by a maintenance phase

You could make this yourself for a fraction of the price.

A kilo of the stuff is 30e, why not just get a kilo of Creatine on its on for the same price?
You would need to be using alot more Beta-Aline for it to be useful, and you would get all your Glutamine requirments from whey protein and daily diet anyway. Would I buy this product?... NO.

chris139ryan

doesnt say anything about a loading phase on the tube, the direction of use is half a scoop early morning and late afternoon.
where can you buy bags of creatine, i wouldnt mind trying to make my own one

Gummy Panda

chris139ryan wrote: »

doesnt say anything about a loading phase on the tube, the direction of use is half a scoop early morning and late afternoon.
where can you buy bags of creatine, i wouldnt mind trying to make my own one

Bulk suppliers would be your best bet.

Bulkpowders Creapure

MyProtein Creapure