what is the recommended diet while taking creatine doses?

[soxsock]

My name is Mahmoud Sharab.. I’m 23 years old.. I’m 140.8 lbs weigh and 5.51 feet high.. It’s been about 6 months now since I ceased practicing in the gym but I turned back now.. Actually, I was interested in one of the creatine products which is the ATP CREATINE SERUM™.. and I started practicing again now and I started taking doses now for two days. The first day I took 3 ml about 10 min. before practicing. (I don’t wanna increase the dose to 5 ml to avoid any possible side effects) Actually I was working fine but I didn’t actually acquire the expected boost in power.. I drink too much water daily (about 4 to 5 liters a day also to avoid any possible side effects). The second day I took also 3 ml of the creatine serum and I also had a good power but I didn’t have the chance to work enough during that day (I didn’t burn all the creatine I took) but I also drank too much water.. my diet is going fine.. I think I take enough proteins and carbohydrates daily in addition to the fact that I take about 2 large spoons of honey before practicing daily which also helps boosting my power.. Today I woke up and found myself really exhausted.. every muscle in my body is really aching, in addition to the fact that I feel really really asleep.. so I’m asking does this has to do anything with practicing and creatine or not?? And what should be done to avoid this?? And what is the required diet that should be followed during my practice to increase weight while taking creatine??

[WantingMuscle7]

The water is good for you your not drinking to much. You would be ok doing 5 ml. I've heard that taking the serum isn't as effective as the powder. Whats your workout routine?

[Darkhorse]

I'm sorry to tell you that creatine is unstable in liquid. I have only seen negative scientific feedback supporting the fact that liquid creatine is not effective whatsoever.
Here's just one scientist talking about this. There are many others. Just google "creatine stability".

This paragraph should answer you why you aren't experiencing anything....

Well first off, science says creatine in a liquid for any extended length of time is unstable. So this being the science of creatine stability it just makes no sense to put it in a liquid for more than a few minutes. No sense whatsoever. Doing so is defying current science.

Even if you could make creatine stable there is still no advantage to packaging it in a liquid. If fact, there are nothing but disadvantages. Just like milk, orange juice, and virtually every other consumable liquid mixture, it will go bad over time. Currently with creatine it starts to go bad (degrade into creatinine) in a matter of hours.

Now here is another big misunderstanding. Creatine is very insoluble in a liquid. You can only dissolve 15 milligrams of creatine per milliliters of liquid. To get 5 grams of creatine to completely dissolve it would take about 334 milliliters of liquid or about 11.3 ounces.

This Liquid Creatine Fusion claims to contain 7 grams of creatine per 16.5 gram serving size. To dissolve 7 grams of creatine it would require 17.8 ounces of liquid. With this concentration it's not a liquid at all. In fact, it's almost half solid particles. I have not seen this particular product but with these specifications it would have to have the consistency of a light but very gritty syrup. Virtually no creatine would dissolve in that small amount of liquid. The "grit" is the creatine powder. Grit is not liquid. Water is a liquid. This product is not a liquid.

So just because they call it a liquid creatine certainly does not mean it's a liquid. The reality of it is, it's not a liquid at all, it's creatine powder "suspended" in a liquid. It's simply premixed creatine. And with the stability of creatine scientifically documented to be in jeopardy when placed in a liquid, it simply makes no scientific or practical sense to produce a supplement such as this.

So this brings to question, why would they do this? If science is against them, why do it? It's simple. Marketing. It gives these companies a new angle to market creatine. Never mind the science. Never mind the stability factor. Never mind no research has been done. Marketing dismisses all this. Who cares if the approach is worthless as long as it generates good marketing copy and good money. That's it.

With this product and all other so called liquid creatine supplements, all you are getting is powdered creatine suspended in a liquid. You can make this same concoction yourself much more economically and forgo the chance of the creatine converting to creatinine. If you have a problem taking powdered creatine then you will have a problem taking this. There's no difference in the digestion.

And as far as the other ingredients in this product, the amounts are so minute that their purported effects are nonexistent.



Answered By Paul Delia
AST Sports Science

I don’t wanna increase the dose to 5 ml to avoid any possible side effects

There are no known side effects of creatine besides some gastric upset (in a select few) and possible bloating. You needn't worry with the product you have.

I took also 3 ml of the creatine serum and I also had a good power but I didn’t have the chance to work enough during that day

Placebo effect. This product doesn't give results. Buy regular creatine mono if you want to experience effects.

I didn’t burn all the creatine I took

I never heard that before. You don't "burn" your creatine supply like a furnace or something.

I also drank too much water

That's what you should be doing. I drink a little over a gallon a day, and I still could use more.

so I’m asking does this has to do anything with practicing and creatine or not??

No. Not a side effect of creatine. I also don't know what you do for "practice" so I cannot comment on that.

And what should be done to avoid this??

8 hours of sleep, proper recovery time from "practicing", and a good balanced diet. That's all you need. Post what your diet and training looks like so everyone here can better help you.

increase weight while taking creatine??

You're not using creatine. The product you are taking should be pulled off the shelves. I actually haven't seen it in quite a while since the secret of stability leaked.

[verbatimreturned]

tired from working out not a side effect of creatine. i agree with 0311 liquid creatine is no good at all. buy some powered creatine monohydrate

[EricT]

Originally Posted by soxsock

Today I woke up and found myself really exhausted.. every muscle in my body is really aching, in addition to the fact that I feel really really asleep..

You can expect to be tired from practicing (working out) sometimes, especially in the beginning. If you're having trouble sleeping, your appetite is poor and your exhausted, you may be over-practicing (over-training) or at least over-reaching, and you should probably take a little time off.

If you are so sore you can't move then, again, you're going to need a some recovery time, but otherwise, some aching in your muscles is to be expected and is not a bad thing at all. You'll learn over time the different levels of fatique and soreness and how to respond.

[BG5150]

Not to turn you off of creatine--you should think about trying another product if a certaqin one doesn't work--but some people are non-responders. That is, a body may produce enough creatine naturally so that the muscles are already saturated. Any supplementation for those people is useless, as they will see no benefit.

But I would try some sort of creatine monohydrate powder. No need to get one juiced up with other stuff--just get plain ol' creatine mono.

And for God's sake, don't get anything with "Nitric" or "NO" in it's name!

[EricT]

Originally Posted by BradG

...some people are non-responders.

I was wondering about that, Brad. I'm always hearing someone say that creatine does nothing for them.

I found a pretty affordable source of micronized creatine. I wonder if that is really any better regular creatine mono.

[BG5150]

Originally Posted by Eric3237

I found a pretty affordable source of micronized creatine. I wonder if that is really any better regular creatine mono.

I know a bunch of people who swear by the miconized mono. I'd stick with it if it's working.

[soxsock]

well ok... to clear things up first concerning my usual work out , i only concentrate on only one muscle a day.. like i used to play 6 days a week for practicing and one day off.. the 6 days are like for biceps and the triceps, and bench and back and shoulders and so on.. for each training day i practice different styles for one muscle 4 groups for each style 10 counts each group.. the total practicing time is about 1.5 to 2 hours a day....concerning my diet i said i drink enough water and especially during practicing.. i drink about 2 to 3 glasses of milk FULL CREAM a day.. i eat about 1/2 pound of meat a day from (red meat, chicken or fish).. and enough amount of carbohydrates from pasta, rice or bread.. in addition to the vitamins I take from fruits or artificial sources (tables).. ah i forgot to tell ya i take 2 large spoons (40 ml) pure honey before practicing.... and BTW concerning the fact that i said i didn't burn the amount of creatine i took, i think u know well the creatine is mainly creatinine molecule with phosphates in it.. it decomposes to creatinine by itself and phosphate atom to combine with the adenosine Di-phosphate to form adenosine tri-phosphate which is formed in muscles to release energy by decomposing or breaking of phosphates molecules from the ATP to form ADP which is also decomposed by breaking one of the phosphate molecules also. so all i want to clear up is that i didn't use up all the amount of creatine i took to decompose to creatinine and phosphate to form the Adenosine tri-phosphate (ATPs).. i hope you got my point.