creatine

[nastyimpulse89]

should i use it when im boxing

[patkoch]

it depends what are your goals? Do you have a fight coming up. Are you in training? Do you need to make weight? Gain strength?

[nastyimpulse89]

training

[nastyimpulse89]

like train longer and more strength

[patkoch]

I am a nutrition major in college, I just took a class on sports nutrition and it went over creatine. Only if your gonna be doing some serious powerlifting, other then that it will just leave you bloated. I do a bit of mma, and I found that a basic strenght program is the best for getting stronger. Diet and lifting is gonna give you the best results forget the supps.

[nastyimpulse89]

thought it would give me alittle bit more energy for hitting the bag and sparring thanks

[dgcoats]

Creatine can increase your strength and help you recover from strenuous training sessions. Creapure, Magnesium Creatine Chelate, Orotine, and Trinitine are all relatively cheap types of creatine that don't cause bloating.

[patkoch]

there isnt much scientific evidence that creatine, can help recovery in athletes all ready eating a diet with plenty of it.

[dgcoats]

there isnt much scientific evidence that creatine, can help recovery in athletes all ready eating a diet with plenty of it.

To get 3-5g of creatine from one's diet one would need to consume a large quantity of fish and meat, something not practical for most and not possible for vegans/vegetarians. Anecdotally there is strong support of creatine's recovery benefits, although I will concede the point that satisfactory studies focusing solely on recovery are somewhat lacking in relation to creatine's performance benefits.

[xandergold]

you should use creatine but watch the bloating. creatine monohydrate tends to cause bloating while creatine ethyl ester and some of the newer creatines do not because of improved absorption.

creatine is utilized by the body in muscle contraction. your muscles hold creatine with a phosphate group attached to it (phosphocreatine). when your muscles contract the phosphate group is released and joined to ADP to form ATP which is used in the power stroke of the myosin and actin fibers. not having enough creatine to hold the phosphate molecule is the primary reason behind muscular fatigue in short burst anaerobic exercises.

take creatine post workout along with gatorade or some other sports drink to replenish the creatine stores as well as the glycogen stores in the muscles

for everyone who thinks i am pulling this out of my ass: i am a nutrition exercise and health science major and i have noticed improvements after i started taking creatine post workout

[nastyimpulse89]

So I should take creatine after my boxing class

[abzz]

yes but choose wich creatine wisely!

[titdoctor]

you should use creatine but watch the bloating. creatine monohydrate tends to cause bloating while creatine ethyl ester and some of the newer creatines do not because of improved absorption.

creatine is utilized by the body in muscle contraction. your muscles hold creatine with a phosphate group attached to it (phosphocreatine). when your muscles contract the phosphate group is released and joined to ADP to form ATP which is used in the power stroke of the myosin and actin fibers. not having enough creatine to hold the phosphate molecule is the primary reason behind muscular fatigue in short burst anaerobic exercises.

take creatine post workout along with gatorade or some other sports drink to replenish the creatine stores as well as the glycogen stores in the muscles

for everyone who thinks i am pulling this out of my ass: i am a nutrition exercise and health science major and i have noticed improvements after i started taking creatine post workout

Creatine does not work the same for everyone. But, yes it does work for me, problem is I gain another 15-20 pounds of water weight, on top of my 10-15 I am already holding during my bulk.

[nastyimpulse89]

o which creatine should i get

[fstgsr]

Man creatine has changed a ton in the last 10 years. Back in the late 90's all we had was creatine monohydrate in college. We had to load and drink tons of water to not cramp up.
All this stuff now about post workout. Man that would have helped back then.

It did work very well for me. There was one track workout that really stood out.
6x200 full speed. I did all the 200's between 21-22. My PR was from high school was 22.9, never ran the 200 in college. I was a 400m hurdler.
Man how times have changed.

[Fullback7]

I am a nutrition major in college, I just took a class on sports nutrition and it went over creatine. Only if your gonna be doing some serious powerlifting, other then that it will just leave you bloated. I do a bit of mma, and I found that a basic strenght program is the best for getting stronger. Diet and lifting is gonna give you the best results forget the supps.

there isnt much scientific evidence that creatine, can help recovery in athletes all ready eating a diet with plenty of it.

First rule of college nutrition classes.................. Forget 1/2 of what you learn ASAP. Except for the common knowledge stuff, it's all completely outdated and false.

Why only powerlifting? Not all creatine will make you bloat, especially those with a higher PH level.

How many cows are you eating daily in order to take in 5-10g of creatine in your body? You would be eating 4 or 5 pounds of steak. Besides you would destroy most of the readily available creatine in the common meats by cooking it. So unless you are eating a few pounds of raw steak Rocky Balboa style there is no way you are taking in a daily dosage fo the rec amount.

[Fullback7]

Creatine does not work the same for everyone. But, yes it does work for me, problem is I gain another 15-20 pounds of water weight, on top of my 10-15 I am already holding during my bulk.

Try switching to Kre Alkalyn creatine. You won't have a bloat at all. I have the same problem on mono, and I bloat up regardless of water intake.

[GolGotha]

First rule of college nutrition classes.................. Forget 1/2 of what you learn ASAP. Except for the common knowledge stuff, it's all completely outdated and false.

Why only powerlifting? Not all creatine will make you bloat, especially those with a higher PH level.

How many cows are you eating daily in order to take in 5-10g of creatine in your body? You would be eating 4 or 5 pounds of steak. Besides you would destroy most of the readily available creatine in the common meats by cooking it. So unless you are eating a few pounds of raw steak Rocky Balboa style there is no way you are taking in a daily dosage fo the rec amount.

Creatine is utilized to regenerate ATP. The phosphocreatine pathway is depleted in 10-15 seconds. It's great for short-bursted activity, ie sprints and lifting. However, while boxing, the major pathways in use are the anaerobic and aerobic pathways. So creatine would add weight to you and really wouldn't be all that beneficial except in the weight room. If you are lifting a fair amount, I would use it to train, but I would cut it for competition.

[Fullback7]

Creatine is utilized to regenerate ATP. The phosphocreatine pathway is depleted in 10-15 seconds. It's great for short-bursted activity, ie sprints and lifting. However, while boxing, the major pathways in use are the anaerobic and aerobic pathways. So creatine would add weight to you and really wouldn't be all that beneficial except in the weight room. If you are lifting a fair amount, I would use it to train, but I would cut it for competition.

There are a ton of other activities besides power lifting. I was just commenting on his generalized activity.

There are some benefits though for longer duration, such as endurance athletes. Some studies have shown that in marathon runners it will prevent muscle soreness, and inflammation. Which in hand will demonstrate a faster rate of recovery.

Like I said though the higher PH level such as Kre Alkalyn will stop that added bloat that most get. That's a big problem with a lot of people, especially in endurance athletes worrying about the degree of impact on energy economy.

[LukeN.Good]

Creatine is utilized to regenerate ATP. The phosphocreatine pathway is depleted in 10-15 seconds. It's great for short-bursted activity, ie sprints and lifting. However, while boxing, the major pathways in use are the anaerobic and aerobic pathways. So creatine would add weight to you and really wouldn't be all that beneficial except in the weight room. If you are lifting a fair amount, I would use it to train, but I would cut it for competition.

Phosphocreatine employment IS an anaerobic pathway as it doesn't require the presence of oxygen. The primary biological function of creatine being the replenishment of a phosphate group to create a greater availability of ATP inherently extends your anaerobic lifting capacity.



Useful graph to reference which can be found in this VERY relevant and useful review: Creatine Supplementation in Athletes: Review

Endurance exercise.
As expected, the studies which looked at endurance exercise failed to show any benefit of creatine compared to placebo. In fact one study, which measured running performance over a 6 km course, found slower times in the creatine supplemented group (8). This effect is possibly related to the weight gain (mean 1 kg ) associated with creatine use. Since the creatine-ATP system is not used by endurance athletes, the weight gain is "dead weight" -- it adds nothing to moving the athlete forward. Instead, the extra weight makes the athlete less efficient.

[Fullback7]

Phosphocreatine employment IS an anaerobic pathway as it doesn't require the presence of oxygen. The primary biological function of creatine being the replenishment of a phosphate group to create a greater availability of ATP inherently extends your anaerobic lifting capacity.



Useful graph to reference which can be found in this VERY relevant and useful review: Creatine Supplementation in Athletes: Review

I agree for in competition you won't have any added benefits performance wise for endurance athletes, that's common knowledge. You will have some benefits like I listed though, such as faster recovery, post. You can counter the weight gain so that problem in the study can be canceled out. Some endurance athletes do perform intervals of HIST which can have benefits within training, but not in performance during endurance bouts.

[nastyimpulse89]

wellllllll will it help me when im boxing will i last longer hitting the bag n sparring

[IH33]

don't use it before a fight u'll be/feel bloated and you will put on several pounds of water weight.

[filo01]

try white flood , i've been considering adding that stuff to my regiment as well, i want to see how well it works for anther boxer first hahaha, dont forgot to mention when the buzz dies during training