Supplement Safety/Information Guide For Parents, Kids, and Potential Users

[left_hook]

I'd take 15 - 20 grammes of mono per day, over 4 servings, and take Jack3d as normal.

Thank you

[whiplash948]

What are everyone's thoughts on Con-Cret?

[Sebas94]

I bought creatine monohydrate and was wondering if it was fine if I just took it post workout on workout days or if I have to take it every day?

[uggshare]

thanks for share! good man!

[crunchfit]

I bought creatine monohydrate and was wondering if it was fine if I just took it post workout on workout days or if I have to take it every day?

I prefer to take it on workout days only. But if you were doing some sort of heavy activity like training for a sport, I'd take it on those days also.

[Sebas94]

Gahh so ive gotten different responces...so every day or no?

[joshua_stone]

I ordered Some Body Science Creatine Monohydrate, will see how it goes, it arrives on Tuesday.

[crunchfit]

Gahh so ive gotten different responces...so every day or no?

Depends on your daily activities.

[joshua_stone]

Gahh so ive gotten different responces...so every day or no?

I would say yes every day as your trying to keep your levels up. Also for the first week your suppose to load to get your levels up. After 8 weeks of been on it your suppose to take a week break. (Source is BodyScience website under there creatine product).....

Post-Training
Consume 3gm with water (within 20 minutes)
Non-Training
Consume 3gm with water (@ any time of day)

[LukeN.Good]

^What a credible source.
(At least they don't advocate outrageously unnecessary amounts.)

Gahh so ive gotten different responces...so every day or no?

The effects of creatine are the result of cumulative supplementation, the cellular concentration increases over time until you've reached "saturation" - the sarcoplasm's highest potential creatine concentration. The idea is to maintain that saturation by taking it consistently - in doing so, it doesn't make sense to skip days. Though the difference is miniscule, it's still essentially counterproductive.

[mg93]

so i recently got creatine but i was told not to take it untill a while because if i use it now when i come off of it i well lose all my gains and wont be as strong? because i dont know how to take it. what exactly do i do and is this true?

[perryvillelax93]

That's false. You won't lose your muscle gains that you get while you're on creatine, the only thing that might happen is that you lose some water weight after you stop taking it.

The first page of this thread has all the information you need on taking creatine, but I'll sum it up. There is a loading phase where you take around 10-20g of creatine per day spread over 2-4 servings for about a week. Then there is a maintenance phase where you take 3-5g per day at once for about 3 weeks, then it is recommended you take a week off from taking creatine. Some people however believe the loading phase is a waste and simply use the maintenance phase for 4 weeks before taking a break.

[mg93]

That's false. You won't lose your muscle gains that you get while you're on creatine, the only thing that might happen is that you lose some water weight after you stop taking it.

The first page of this thread has all the information you need on taking creatine, but I'll sum it up. There is a loading phase where you take around 10-20g of creatine per day spread over 2-4 servings for about a week. Then there is a maintenance phase where you take 3-5g per day at once for about 3 weeks, then it is recommended you take a week off from taking creatine. Some people however believe the loading phase is a waste and simply use the maintenance phase for 4 weeks before taking a break.

so if im bulking and taking creatine and i gained some water weight, when i decide to cut should i stop taking the creatine?

[perryvillelax93]

so if im bulking and taking creatine and i gained some water weight, when i decide to cut should i stop taking the creatine?

Nah you can keep taking it. I won't get into all the science behind it, but basically what creatine does is help create more energy (and in turn more strength) for lifting allowing you to build more muscle with this added strength and endurance for your workout (and of course a good diet and rest). So you can still use the creatine to help supplement your lifting during a cut.

[Eddy56]

i benn taking creatine for 3 weeks already and i have seen alot of increase in my lifts. im very happy with the results.

[yamanick92]

I read something recently saying that if you take creatine post workout, you shouldn't consume it with any citrus products. That was said for powder creatine in something like orange juice. Now, I have creatine pills ( the gnc 189 amplified stuff), does that mean that post workout, I can't take that and then have,say, an orange?

[LukeN.Good]

I read something recently saying that if you take creatine post workout, you shouldn't consume it with any citrus products. That was said for powder creatine in something like orange juice. Now, I have creatine pills ( the gnc 189 amplified stuff), does that mean that post workout, I can't take that and then have,say, an orange?

The instability of creatine in an acidic environment has been blown way out of proportion. As I've stated many times, I find it funny when people avoid adding creatine to liquids that they consider "acidic." The irony about not mixing creatine with "acidic juices" is that their pH is relatively close to 3 (apple juice 2.9-3.3; orange juice 3-4 interestingly enough) whereas your gastrointestinal secretions are closer to 1 and actual stomach acid itself 1.5. (As a result, what you mix it in or take it with is all but irrelevant - unless you leave it there to sit for several days.)

[Madv]

The instability of creatine in an acidic environment has been blown way out of proportion. As I've stated many times, I find it funny when people avoid adding creatine to liquids that they consider "acidic." The irony about not mixing creatine with "acidic juices" is that their pH is relatively close to 3 (apple juice 2.9-3.3; orange juice 3-4 interestingly enough) whereas your gastrointestinal secretions are closer to 1 and actual stomach acid itself 1.5. (As a result, what you mix it in or take it with is all but irrelevant - unless you leave it there to sit for several days.)

If I couldn't take it in orange juice, i'd be in serious trouble. (well my taste buds would be)

[Solidsnake4321]

I just put 5g in my preworkout and 5g in post.

[bbowers1512]

Good info fellas Thanks.

[Barbell Hermit]

After cycling creatine is it necessary to load again?

[LukeN.Good]

After cycling creatine is it necessary to load again?

It's never "necessary" to load in the first place. It's an effective practice; it's just not imperative in experiencing the full benefits of the product. The effects of creatine are the result of cumulative supplementation - its concentration in the sarcoplasm increases over time, at which point the goal is to maintain it for the intended duration of use. "Loading" simply increases that concentration quicker, to sooner achieve what is commonly referred to as "saturation" - at which point the muscle cells have reached their highest potential creatine concentration.

When you cease supplementation your levels return to normal. If you choose to take it again you simply repeat the process.

[fulvio1994]

hi, i wanna know which are the best mono creatines brands

thanks

[Heroin]

hi, i wanna know which are the best mono creatines brands

thanks

creatine is creatine

[fulvio1994]

creatine is creatine

there is always better brands

[LukeN.Good]

there is always better brands

The supplement industry isn't even regulated to begin with; consequently, brand name doesn't always signify better quality.

[fulvio1994]

The supplement industry isn't even regulated to begin with; consequently, brand name doesn't always signify better quality.

well, i was always told that optimum had the best whey proteins

isn't there a creatine that gives more results then the others ? like the most pure or something like that

sorry about my english


EDIT: since i am going to import creatine from the usa, i'll probably pick a big amount of only one brand

[MrMonster]

Haven't read the entire topic so sorry if it has already been answered..

I've been loading Creatine for the last 5 days with 6g 3 times a day, is this ok?

And secondly, i've been getting quite bad stomach cramps when I wake up as well as a really bloated feeling and it's only since i've been taking creatine, could this have anything to do with it? If so, how can I avoid it because it's getting a real pain.

also in the 5 days I haven't seen any water weight at all, does this come during my training or after the laoding phase? Just so I know when to expect it.

[kostasthai]

http://journals.lww.com/cjsportsmed/...&type=abstract

Three Weeks of Creatine Monohydrate Supplementation Affects Dihydrotestosterone to Testosterone Ratio in College-Aged Rugby Players


Objective: This study investigated resting concentrations of selected androgens after 3 weeks of creatine supplementation in male rugby players. It was hypothesized that the ratio of dihydrotestosterone (DHT, a biologically more active androgen) to testosterone (T) would change with creatine supplementation.

Design: Double-blind placebo-controlled crossover study with a 6-week washout period.

Setting: Rugby Institute in South Africa.

Participants: College-aged rugby players (n = 20) volunteered for the study, which took place during the competitive season.

Interventions: Subjects loaded with creatine (25 g/day creatine with 25 g/day glucose) or placebo (50 g/day glucose) for 7 days followed by 14 days of maintenance (5 g/day creatine with 25 g/day glucose or 30 g/day glucose placebo).

Main Outcome Measures: Serum T and DHT were measured and ratio calculated at baseline and after 7 days and 21 days of creatine supplementation (or placebo). Body composition measurements were taken at each time point.

Results: After 7 days of creatine loading, or a further 14 days of creatine maintenance dose, serum T levels did not change. However, levels of DHT increased by 56% after 7 days of creatine loading and remained 40% above baseline after 14 days maintenance (P < 0.001). The ratio of DHT:T also increased by 36% after 7 days creatine supplementation and remained elevated by 22% after the maintenance dose (P < 0.01).

Conclusions: Creatine supplementation may, in part, act through an increased rate of conversion of T to DHT. Further investigation is warranted as a result of the high frequency of individuals using creatine supplementation and the long-term safety of alterations in circulating androgen composition.

Statement of Clinical Relevance: Although creatine is a widely used ergogenic aid, the mechanisms of action are incompletely understood, particularly in relation to dihydrotestosterone, and therefore the long-term clinical safety cannot be guaranteed.

my own experience is that while using Proscar and Regain to prevent (successfully) hair loss, I noticed period of increasing loss that i ultimately suspected creatine and thus researched it in PubMed and bingo! indeed it increases stamina and muscle water retention but seemingly it happens via DHT (the product of Testo via the 5a reductase enzyme--blocked by proscar---) which when taking creatine escaped the blockage of proscar and caused along wit pumped muscles also hairloss. stopped creatine and it all got better.

so a word of caution for the youth concerned about hairloss and for those like me on proscar for vanity!

[YengSean]

im 17 and planning to take 2 weiders creatine a day.. with impact whey protein,.,
im 5,7 and about 130lbs.. is that too much for me or its not enough?