Dangers of Creatine + other questions

[TALO]

Originally Posted by Ross86

I used it during a recomp. Lost a lb or two, but I got stronger...so I think I ended up losing more than two lbs of BF. I was taking other stuff too, but I still credit part of it to the CLA.

How do you know it wasn't the diet that contributed to your weight loss with the increase of strength ?

I would be interested in the study also.As I have been thinking about picking some up.

[Ross86]

http://www.bodybuilding.com/fun/mike8.htm

If you go to the Research section in the middle of that article, he cites a bunch of different studies that have pretty convincing results. I'm having a hard time finding the study that originally convinced me about CLA, but these are pretty good/concise excerpts.

EDIT: Thought I'd post this...it's taken from the above link:

Even though there has been a number of positive research finding regarding CLA, there are also a large number of more recent studies that have failed to demonstrate any real significant benefits of supplementation with CLA, as mentioned before.

For example, a study of experienced resistance trainers taking 6g per day of supplemental CLA carried out last year failed to find any significant beneficial changes in total body mass, fat-free mass, fat mass, % body fat, bone mass, strength, serum substrates or general markers of catabolism and immunity during training [14]. Meanwhile, earlier this year, a three-month double-blind placebo-controlled study failed to find any improvement in body weight maintenance after a period of weight loss [16]. Interestingly, however, conjugated linoleic acid (CLA) seemed to aid the preferential regain of fat-free mass at both experimental doses of 1.8 and 3.6g per day [16].

[iron_worker]

Well I've been considering investing in creatine lately and was looking at the monohydrate and the ethyl esther at the supp shop. The guy really didn't have me convinced he knew what he was talking about.

What is the difference between the mono and the EE? What exactly does each do?

Just for reference if you haven't read my journal, I'm on a very strength based program right now. I want to get strong and if I get big as a side effect then sweet. So mass is not my priority right now.

Is creatine right for me?

Thanks! I feel like such a newb again. lol

IronWorker

[hrdgain81]

I would say give it a go IW.

The difference between mono and CEE is simply that they have attached an ester to the creatine molecule. this is suppose to allow for absorbtion without a glucose carrier, but I have yet to see evidence of that. I've used both, and I've seen much better results from mono.

[iron_worker]

So you're supposed to take mono with carbs pre and post wo?

[Pitysister]

just take it postworkout with your post workout carb...and on off days...take it with some juice or something

[UmmmPain]

What if I told you to stop eating red meat? cuz it contains creatine.

Anything in moderate shouldn't be a problem crack is good too.... lol just playing.... haha

[hrdgain81]

I've done it both pre and post, and just post. If you do pre and post I would do half the mono and half the carbs each serving. I dont think its going to matter though really.

[TALO]

I've also done it during - Just mixed in with some Xtend. Hard to say which is the best way to go.