Fitness/Creatine - Military

[edvanp]

My son has joined the military and will be shipping out in about 45 days. Since he signed up, he's been training very hard (he's going to be taking the physical fitness test for Combat Control-Air Force). He runs 3-4 times per week (3-8 miles per run), swims 3 times a week in the morning and also lifts weights 2-3 times. He also has an aerobics class 5 x week. He's almost getting to the point of overtraining. He does not want to gain any weight since he's near the top end of the allowable weight for his height, but I've read that adding creatine to the diet could help with his training. Instead of loading up over the course of 5 days, would adding 3-5 grams a day help him w/ his training without bulking up? Right now he takes a multi-vitamin, Flax Seed Oil and a Calcium/Mag/Zinc supplement along with a Whey-Protein shake. Thanks

[4amWorkouts]

With the exception of possible water retention, creatine will not "bulk" him up. It may help with his overtraining, but I would recommend he take a brake about 2 weeks out before his test. The week prior should be lighter than his usual routine. Has he gotten a copy of the testing requirements? They should be his target, aiming for the maximum number and times.

Dosage is debatable, but most agree that at a minimum you should take 5mg of creatine post workout. Some will also add 5mg preworkout as well.

[hyndu113]

Yes, creatine would be benificial. Don't worry about him bulking up too much because if he is over weight, they will measure his BMI (body mass index). They had a problem with a lot of guys being overweight but they were actually in very good shape just had a thick build. If he isn't fat he shouldn't have a problem.

[knight4life]

creatine would be beneficial to his training definately!! not for bulk, but for quicker energy (ATP) resynthesis, which would allow him to do higher intensity exercises lasting ~ 10 seconds tops, while training. For the longer duration stuff like the marching, running, etc...its basically about diet and carbs (best way to go)............

[edvanp]

Thanks guys. I just ordered some CEE from BB.com yesterday. I'm going to try it and see how it works with my training and I'll have him start using it too. I think he over did it because he now has a muscle pull/strain in the hip area (hip flexor) that's very painful when he tries to run.

[Al Shades]

Dosage is debatable, but most agree that at a minimum you should take 5mg of creatine post workout. Some will also add 5mg preworkout as well.

Make that grams, not mg.

[pu12en12g]

Yes, creatine would be benificial.

Agreed ^^^

[mr_salty]

If your son is a bigger guy, what I would suggest is that he focus on: Running, pushups and situps. That's were the bigger (sometimes ... fat boys) have a real hard time in boot camp ... because you're going to do a lot of them. Little guys don't have to push or carry as much weight as a bigger person does. In boot camp they will be tring to break everyone down ... to see what you're made of compared to rest of the people in you're company ... and you would like to have a higher ranking. That's also why most Navy Seals are smaller compacted guys ... very well "conditioned". It's NOT how much you can lift ... it's how long you can do it (run or whatever).
I hope this helps! God Bless your son.

[pu12en12g]

If your son is a bigger guy, what I would suggest is that he focus on: Running, pushups and situps. That's were the bigger (sometimes ... fat boys) have a real hard time in boot camp ... because you're going to do a lot of them. Little guys don't have to push or carry as much weight as a bigger person does. In boot camp they will be tring to break everyone down ... to see what you're made of compared to rest of the people in you're company ... and you would like to have a higher ranking. That's also why most Navy Seals are smaller compacted guys ... very well "conditioned". It's NOT how much you can lift ... it's how long you can do it (run or whatever).

^^^ EXCELLENT ADVICE right there. I agree 100%.