I've been doing research on creatine lately and I think I'm safe with this, but still want some more opinions.
I've been on a program to lose fat, a serious amount, and I wanted to incorporate some weight lifting in. I still have some left to lose and was wondering if creatine is OK to take. I want to increase lean muscle mass in some areas, bulk up in others, etc. But overall I'm really concerned on maintaining fat burn while gaining the lean muscle.
I read that taking it had some benefits for fat loss, and of course gaining more muscle helps the process. Whats your opinion? Thanks.
I would say ur safe taking it if u want a lil more info heres a website i quickly looked up w/ creatine info as well as a few other things
While cutting I wouldn't go over 5 grams of creatine if any at all. It works by pulling some water into your muscles sometimes causing bloat. If you are trying to cut, it might hide some of your results. If anything, just try cee.
go ahead, its particularly useful if your dieting and want to maintain strength.
the water retention from creatine was a side effect, but companies spun it around and marketed it.
I'm on creatine year around.
Yung Wun: Great sig
dr x do you still cycle if your on it all year long?
I actualy had a conversation with a guy up and GnC who told me that he had read that the body couldnt process more than 5g of creatine a day,now if this is true I Dk anyone else heard of this...
I take creatine 2 btw...
for a lot of people, 5g is enough per day. any more is wasted and processed through the kidneys.
However, when you take a lot of the creatine supplements, a lot of the creatine turns into creatinine before it gets to the muscles. Creatinine is useless (and a bit toxic from what I've read). So when a product says it contains 5g per serving, your body might not be absorbing that amount.
That is why a "loading" phase is recommended by some. The idea is to saturate the muscles w/ the creatine, so they are always "full". Afterwards, only "maintenance" is needed, that is just replenishing what is lost.
The "suggested" dosages are in loading, 20g via three or four doses a day and for maintenence, 8-10g a day through two or three doses.
I tend to disagree about that 5 g per day dosage.
Here is What david Tolson had to say.
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