Hey guys, so I'm thinking of adding Creatine to my nutrition plan for my muscle building program. I've heard a lot of different opinions on the dosage though so I am a bit confused. Obviously that is my first question, how much should I be taking? I do strength training 4 days a week. Just a basic summary of my training is:
Monday: Legs, Chest, Biceps, Triceps.
Tuesday: Back, Shoulders, Core.
Thursday: Legs, Chest, Biceps, Triceps.
Friday: Back, Shoulders, Core.
I'm roughly 185 pounds with around 20% bodyfat. Basically my goal is to get a more lean, defined body in time for summer. Will creatine supplementation benefit me in any way?
Summary of the questions:
Is it worth me taking creatine supplements?
If so then how much creatine should I be taking and how often/for how long?
What is the best form to take it in?
Where is the best place to buy it from? (mainly asking who, in your experience, is the most reliable as money isn't really too much of a problem.)
Have you used creatine? If so did you notice a difference, significant or not, when you were taking it?
Anything you guys can offer will be appreciated. Just as a P.S. I know my program probably isn't the best but it's worked better for me so far than anything else I've tried so unless you recommend an already fully constructed program that's proven to be the best in the world, please keep any comments on it to yourself ;).
Thanks in advance! Hope to hear back soon.
I don't think creatine will help much for losing fat so I dont' think i would waste my money until you decided to do a real bulk cycle.
I've never taken creatine however so maybe someone else will chime in.
3-5 grams a day is fine for creatine. I like prolab's version but any creapure product is fine (stick with plain creatine mono). Some recommend a loading phase, but it isn't necessary (it may take a little longer for your muscles to get saturated, but there's no problem there).
Creatine is not a fat burning supplement, but it should enhance your training, which would be good for the long-term goals.
I agree with post #3. Any simple creatine mono is fine to take. It is not used for fat loss, but it will help with your weight training. This in turn will help with builing lean muscle which will help with fat loss in the future.
I do, however, recommend loading. (Although it's not necessary) I believe you can get to the benefits of using creatine sooner by loading.
You can load by taking 20-30 grams throughout the day 4-7 days.
Afterward, maintain by taking 5-15 grams a day.
I think you have to consult a doctor or physician ,he will tell you the better solutions for this...
I think they recommend taking on an empty stomach to encourage the 'pump' feeling. I've experienced a more intense pump on an empty stomach than a full one before, but it was accompanied by discomfort as well so I stopped. There's no need to take it on an empty stomach if you don't want to.
Creatine offers the capability for a more intense workout. When combined with an efficient circuit training routine and proper nutrition, it can actually be part of an effective weight loss regimen.
Above all, don't forget to stay well hydrated when supplementing with creatine.
What do you take your creating with? I've read/heard that you are to take it with some sort of simple carb to use a "transport mechanism." Is this necessary? If so, what do you use? I've heard of things like fruit juice and waxy maize.
I take my creatine pre and my bcaa's post with grape juice.
Your depleting glycogen stores during intense workouts, so the sugar in the grape juice post-workout help to restore it immediately.
Glycogen is stored in muscles as ATP, which is what allows them to contract and relax.
They do a much better job explaining it here:
It says for post-workout but you can easily apply the concepts to your pre-workout nutrition.
They explain the effect working out has on insulin levels along with the details of other nutrient transportation including protein.
I usually just take it with my post workout shake.
What is the reasoning to take it post workout? To me it would make sense to take it pre workout since it helps with ATP regeneration etc etc. Or is timing a non-issue so long as your body is saturated with creatine?
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