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Creatine

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    #62
    b_mac2
    Closed Accounts Posts: 454 ✭✭b_mac2


    Hahahahahaha!!!!


    Sorry lads, this thread is hilarious. I'd prefer to keep my money for food, rather than "load up" on creatine. Its fúckin usless.

    400mg p/w of tren though? That's a supplement which will make a difference alright haha...


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    #63
    Alf Veedersane
    Registered Users Posts: 24,553 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    Somebody mentioned IT earlier. What is that?

    Irish Times. They'd syndicated an article on doping from the Guardian which referenced creatine.


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    #64
    Transform
    Registered Users Posts: 6,394 ✭✭✭Transform


    b_mac2 wrote: »
    Hahahahahaha!!!!


    Sorry lads, this thread is hilarious. I'd prefer to keep my money for food, rather than "load up" on creatine. Its fúckin usless.

    400mg p/w of tren though? That's a supplement which will make a difference alright haha...
    of course there's no comparison there chief its apples and oranges.

    You going to take the 5 other supplements you need along with the tren? You doing PSC? You getting T levels tested regularly by a doctor? could go on and on but some people just dont want to open up that can of worms and i for one have done pretty ok without the assistance of anabolics. Ive no issue with people that opt for that but think there is more abuse than smart use of steroids which makes your throw away comment slightly irresponsible.


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    #65
    Dtp1979
    Registered Users Posts: 12,728 ✭✭✭✭Dtp1979


    b_mac2 wrote: »
    Hahahahahaha!!!!


    Sorry lads, this thread is hilarious. I'd prefer to keep my money for food, rather than "load up" on creatine. Its fúckin usless.

    400mg p/w of tren though? That's a supplement which will make a difference alright haha...

    A juicer coming on here and laughing. Now that's funny.


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    #66
    Mellor
    Registered Users Posts: 39,025 ✭✭✭✭Mellor


    b_mac2 wrote: »
    Hahahahahaha!!!!


    Sorry lads, this thread is hilarious. I'd prefer to keep my money for food, rather than "load up" on creatine. Its fúckin usless.

    400mg p/w of tren though? That's a supplement which will make a difference alright haha...
    Creatine cost maybe 50c per week. I think the food bill is save.
    400mg/week Tren on the other hand...


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    #67
    Old Perry
    Registered Users Posts: 1,511 ✭✭✭Old Perry


    Just a quick question as i was passing. ppl mention here that creatine is popular among bodybuilders and also adds water in muscles, how does this work then when they go to dehydrate themselves before competitions? do they not lose muscle mass? im must be missing something.


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    #68
    Alf Veedersane
    Registered Users Posts: 24,553 ✭✭✭✭Alf Veedersane


    Old Perry wrote: »
    Just a quick question as i was passing. ppl mention here that creatine is popular among bodybuilders and also adds water in muscles, how does this work then when they go to dehydrate themselves before competitions? do they not lose muscle mass? im must be missing something.

    I don't know for certain but I'd imagine they'd cut it a week or two before a competition. They're not going to deflate by cutting creatine in the short term and anyway, the inprovement in definition is likely more of a plus than any potential loss in size.


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    #69
    runawaybishop
    Registered Users Posts: 9,500 ✭✭✭runawaybishop


    Dtp1979 wrote: »
    I'm 85kg. Is 5g once a day enough for me to have? Can I mix it into a protein shake or just have it on its own? When is the best time to take it?

    5g is probably no where near enough, assuming a moderate strength based regime. Anywhere around .2 to .3g per kg is recommended with obviously no loading phase required there.


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    #70
    Alf Veedersane
    Registered Users Posts: 24,553 ✭✭✭✭Alf Veedersane


    runawaybishop wrote: »
    5g is probably no where near enough, assuming a moderate strength based regime. Anywhere around .2 to .3g per kg is recommended with obviously no loading phase required there.

    I thought 0.3g/kg was for loading and then 0.03g/kg for maintenance with the latter daily without loading?


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    #71
    UnknownSpecies
    Registered Users Posts: 3,183 ✭✭✭UnknownSpecies


    runawaybishop wrote: »
    5g is probably no where near enough, assuming a moderate strength based regime. Anywhere around .2 to .3g per kg is recommended with obviously no loading phase required there.

    That is so beyond incorrect it's crazy. You're telling him to take between 25g - 42g at his bodyweight? Unless you mean 0.03g-0.05g?


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    #72
    Dtp1979
    Registered Users Posts: 12,728 ✭✭✭✭Dtp1979


    dorgasm wrote: »
    That is so beyond incorrect it's crazy. You're telling him to take between 25g - 42g at his bodyweight? Unless you mean 0.03g-0.05g?

    Feck sake. I know it's cheap but 42g a day will have me broke in no time :)


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    #73
    UnknownSpecies
    Registered Users Posts: 3,183 ✭✭✭UnknownSpecies


    Dtp1979 wrote: »
    Feck sake. I know it's cheap but 42g a day will have me broke in no time :)

    Think of all the gains though!!

    But nah, reading back on the post, I think he definitely meant 0.03-0.05g.


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    #74
    Blacktie.
    Registered Users Posts: 2,903 ✭✭✭Blacktie.


    dorgasm wrote:
    But nah, reading back on the post, I think he definitely meant 0.03-0.05g.

    dorgasm wrote:
    But nah, reading back on the post, I think he definitely meant 0.03-0.05g.


    I don't think so. Pretty sure he's mentioned this before


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    #75
    Dtp1979
    Registered Users Posts: 12,728 ✭✭✭✭Dtp1979


    Blacktie. wrote: »
    I don't think so. Pretty sure he's mentioned this before

    It says on the tin 5g. I think if they could get away with telling me to use 42g for huge gains then they would


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    #76
    Blacktie.
    Registered Users Posts: 2,903 ✭✭✭Blacktie.


    Dtp1979 wrote: »
    It says on the tin 5g. I think if they could get away with telling me to use 42g for huge gains then they would

    I'm not the one saying it...


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    #77
    Dtp1979
    Registered Users Posts: 12,728 ✭✭✭✭Dtp1979


    Blacktie. wrote: »
    I'm not the one saying it...

    I know. Forgive my post if it sounded smart. Wasn't meant that way


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    #78
    Transform
    Registered Users Posts: 6,394 ✭✭✭Transform


    did ANYONE read the research review paper i listed and even looked at the section on creatine FFS is not that confusing


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    #79
    runawaybishop
    Registered Users Posts: 9,500 ✭✭✭runawaybishop


    Transform wrote: »
    did ANYONE read the research review paper i listed and even looked at the section on creatine FFS is not that confusing

    Ya, they recommend loading based on bodyweight of .35 per kg. They also recommend up to 2 grams of protein per kg so make of that what you will.


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    #80
    runawaybishop
    Registered Users Posts: 9,500 ✭✭✭runawaybishop


    dorgasm wrote: »
    That is so beyond incorrect it's crazy. You're telling him to take between 25g - 42g at his bodyweight? Unless you mean 0.03g-0.05g?

    Nope, 25g sounds about right but it massively depends on body comp and weight. 5g is a terribly arbitrary number, you think a guy at 100kg and 10% body fat needs 5g just like a guy at 80kg and 20%?

    If I remember right the 5g recommendation was based on a 3 week study with 30g a day loading, it incorrectly concluded that 5 a day was enough to maintain but had the study gone a bit longer it woukd have found significant decreases once the loading saturation was used up.


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    #81
    Zascar
    Moderators, Motoring & Transport Moderators, Music Moderators Posts: 12,778 Mod ✭✭✭✭Zascar


    http://examine.com/supplements/Creatine/


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    #82
    Alf Veedersane
    Registered Users Posts: 24,553 ✭✭✭✭Alf Veedersane


    Transform wrote: »
    did ANYONE read the research review paper i listed and even looked at the section on creatine FFS is not that confusing

    I did but I started to read from the start this morning and didn't get as far as creatine yet :(


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    #83
    runawaybishop
    Registered Users Posts: 9,500 ✭✭✭runawaybishop


    http://athlete.io/4117/the-ultimate-guide-to-creatine-supplementation-part-3/

    On phone so if anyone wants to copy and paste outbte dosage bit that would be super.


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    #84
    UnknownSpecies
    Registered Users Posts: 3,183 ✭✭✭UnknownSpecies


    runawaybishop wrote: »
    http://athlete.io/4117/the-ultimate-guide-to-creatine-supplementation-part-3/

    On phone so if anyone wants to copy and paste outbte dosage bit that would be super.

    I'm going to start the article you linked tonight or tomorrow. I've copy & pasted the summary of the reports findings on creatine below, with the dosage section bolded.

    Seriously, it's a great read. It reinforced a lot I've learned over the years and made me question a lot of what I thought I knew. Loads of additional sources are provided if you find something you didn't know about or want to read further on.
    ISSN article linked by Transform wrote:

    Link to article
    1. Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.

    2. Creatine monohydrate supplementation is not only safe, but possibly beneficial in regard to preventing injury and/or management of select medical conditions when taken within recommended guidelines.

    3. There is no compelling scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.

    4. If proper precautions and supervision are provided, supplementation in young athletes is acceptable and may provide a nutritional alternative to potentially dangerous anabolic drugs.

    5. At present, creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity.

    6. The addition of carbohydrate or carbohydrate and protein to a creatine supplement appears to increase muscular retention of creatine, although the effect on performance measures may not be greater than using creatine monohydrate alone.

    7. The quickest method of increasing muscle creatine stores appears to be to consume ~0.3 grams/kg/day of creatine monohydrate for at least 3 days followed by 3-5 g/d thereafter to maintain elevated stores. Ingesting smaller amounts of creatine monohydrate (e.g., 2-3 g/d) will increase muscle creatine stores over a 3-4 week period, however, the performance effects of this method of supplementation are less supported.

    8. Creatine monohydrate has been reported to have a number of potentially beneficial uses in several clinical populations, and further research is warranted in these areas.


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