Creatine for Sinep

[Sinep]

I'm currently taking some Cell-Tech.. as I don't wanna take more than 1 serving of it every 2 days.. when do you guys suggest I should take it? I know Muscletech recommends to take it after the workout but I train at every 2 days and it makes me wonder if it has as much impact. On resting days I take creatine monohydrate as it is cheaper.

[Daniel Clough]

I have the same problem..

well my excuse is I canlt afford to use cell tech in the servings they suggest..

So I use half servings each day.. Then throw in an extra 5 grma sof creatine monohydrate and eat a banana or two.. That still keeps the carbs up that way and it doesnlt hit you so hard..

Just a thought..

[beercan]

I don't load it man.
I just take it post training, and have the sugar replace glycogen. All it would do on off days is make you fat.

[Daniel Clough]

shouldn't creatine be taken consitently though ?

If I only took it 3 days a week would it be as effective ?

[Paul Stagg]

Cackerot posted something about this - he may have the exact info at hand.

As I recall, there has been some research done on how we store creatine, and essentially, the maintenance amount may be much lower than 5g a day.

I use 5g every training day, and none on non training days. Seems to work fine.

More won't hurt you, that we know of, but it might not give any additional benefit.

[Life4ever]

You can only absorb 2-3 grams of creatine a day, there rest is just passed through your kidneys and ****ed out..thats why you got to drink a lot of water, because it supposbley can damage kidneys.

[The_Chicken_Daddy]

Originally posted by Life4ever
You can only absorb 2-3 grams of creatine a day

Is that really true?

I think i will try the creatine on trainning days only...

[Paul Stagg]

I'm not aware of any research showing a specific limit on how much creatine one can absorb, and certainly the amount I can absorb/use/store is going to be far different than, say, what Kat can, seeing as she's half my size. Throwing out a number like 2-3 grams and assuming it works for everyone is a bit of a mistake.

I do think there is some research on how much you can store, and how much you use when you lift. When you couple that with a diet that includes red meat, I think the conclusion a lot of folks are reaching is that we may not need to use as much creatine as we thought.

[gino]

I take it every day when I'm using it. Keeping water consumption high will reduce any extracellular water weight. (Intracellular is GOOD). I don't spend money on over priced creatine supplements like Cell Tech, so I don't have to worry about price. Costco, for instance, sells 1000g of MetRx micronized creatine for about $25. Good brand name and good stuff.

[Fergy]

I agree with Stagg, that it depends on one's size for how much creatine we can absorb. I myself take 10g on training day and 5 on non. I also use cell tech, though a little pricy, I usually take 1/2 then take Biochem's micronized which has given me significant results in the past. :cool:

[Cackerot69]

yeah, what Paul said.

[Life4ever]

Originally posted by Paul Stagg
I'm not aware of any research showing a specific limit on how much creatine one can absorb, and certainly the amount I can absorb/use/store is going to be far different than, say, what Kat can, seeing as she's half my size. Throwing out a number like 2-3 grams and assuming it works for everyone is a bit of a mistake.

I do think there is some research on how much you can store, and how much you use when you lift. When you couple that with a diet that includes red meat, I think the conclusion a lot of folks are reaching is that we may not need to use as much creatine as we thought.

This isnt a number I made up, its from a doctor on the subject...if you want ill try to refrence a site for you, I dont have on hand with me, but ill ask a good friend of mine, im sure he does.

[Edited by Life4ever on 01-20-2001 at 10:54 AM]

[David]

Originally posted by Paul Stagg
the maintenance amount may be much lower than 5g a day.

I use 5g every training day, and none on non training days. Seems to work fine.



I don't think that a 140lb light-weight and a 250lb heavy-weight would use the same maintenance dosages.

Also, when you are in the gym, you are not growing, you are tearing down your muscles, you grown when you rest, therefore, it would make sense to take creatine even on your "off-days" when in fact you are growing.

[Cackerot69]

once muscle creatine stores are saturated they will stay that way for up to a month unless they are depleted (weight training). so, if your muscle creatine stores are saturated, post workout is the only time you would need to take it. on off days your creatine stores are still saturated to the max, so, taking more will just be wasted.

bottom line, take 10g 2x a day for your first week to saturate muscle creatine stores, or take 5g every day for a month to do the same...then after that just take 5g post workout. even if your only train 3x a week.

[Life4ever]

Originally posted by TripleP
Originally posted by Paul Stagg
the maintenance amount may be much lower than 5g a day.

I use 5g every training day, and none on non training days. Seems to work fine.



I don't think that a 140lb light-weight and a 250lb heavy-weight would use the same maintenance dosages.

Also, when you are in the gym, you are not growing, you are tearing down your muscles, you grown when you rest, therefore, it would make sense to take creatine even on your "off-days" when in fact you are growing.



Creatine doesnt make your muscles actually grow, your hardwork does.

Be nice.

[Edited by gino on 01-22-2001 at 01:31 PM]

[seyone]

i have to agree with cackerot on this one. he has posted this before on mm.com so i gave it a shot. i have tried both methods and found that i have gotten equal results using both. IMO, use only on training days save the $$$

[Sinep]

TripleP, creatine is not like protein. Creatine help you push yourself harder in the gym. I'm not sure if creatine have other effect outside of the gym but its main purpose is not recovery.

[Braveheart99]

To answer some of the posts:

Loading:

You can load for one week, 5g 3x a day; or
you don't have to load. It all depends on how fast you want it to work.

After the first week you should take 5g one time a day after your workout. You should do this for 4 to 6 weeks.

After that time you should go off creatine for 4 weeks. This time gives your body the chance to clear your system of the extra creatine. If you don't do this you may cause kidney damage. Or your body may stop producing creatine naturally over time.

Good Luck.

[kAto]

Originally posted by Paul Stagg
Cackerot posted something about this - he may have the exact info at hand.

As I recall, there has been some research done on how we store creatine, and essentially, the maintenance amount may be much lower than 5g a day.

I use 5g every training day, and none on non training days. Seems to work fine.

More won't hurt you, that we know of, but it might not give any additional benefit.



hit the nail right on the head, if you take it with the proper substace(dextrose) after workouts, then its all you need.

BTW, Sinep, dont buy celltech, just buy normal creatine monohydrate, and some dextrose seperatly from a wine shop or a bulk barn. its like 5 lbs of dex for $6 CDN.

ive always done this with great results. its the exact same thing but 10x cheaper.

[Sinep]

thanks Kato, I had this idea in mind for sometimes.. I thougth Cell-Tech had more than only dextrose that was making it different to monohydrate creatine?

Just to make sure I'm not confused, by Paul's statement.. I can take a serving before my training (30-45min) and get results similar to if I was consuming daily?

Braveheart99, After that time you should go off creatine for 4 weeks. This time gives your body the chance to clear your system of the extra creatine. If you don't do this you may cause kidney damage. Or your body may stop producing creatine naturally over time.
Hmmm, that's new to me.. before I call you all sort of names I'd like to ask the others on this.
1) Does the body create creatine? I thought all of it came from food such as beef.
2) If so, does not cycling creatine have this effect.

[Edited by Sinep on 01-30-2001 at 11:55 AM]

[Paul Stagg]

Just to make sure I'm not confused, by Paul's statement.. I can take a serving before my training (30-45min) and get results similar to if I was consuming daily?

** I think so, yes. I use 5g every trainig day that I consume during training (mixed in Gatorade). As far as I can tell, there's no difference from using it every day - but I'm not running a controlled experiment, so YMMV.

1) Does the body create creatine?

** Yes. AQll non-essential aminos can be produced by the body (that's why they are non-essential)

I thought all of it came from food such as beef.

** There is creatine in beef and some fishes.

2) If so, does not cycling creatine have this effect.

** Not sure. Way back when, everyone said you should cycle creatine to make sure you didn't 'shut down' your ability to produce it. I'm not sure if that was legitimate, or a marketing ploy to make it sound like steroids. I'm not aware of anything indicating kidney trouble. I don't think it hurts to stop using it every once in a while.

[The_Chicken_Daddy]

Originally posted by Paul Stagg
1) Does the body create creatine?

** Yes. AQll non-essential aminos can be produced by the body (that's why they are non-essential)


Erm...Are you saying that creatine is an amino acid?

[Cackerot69]

creatine is formed from the amino acids arginine, methionine, and glycine. chemically known as "methylguanido-acetic acid".

[Paul Stagg]

Sometimes I don't know what the Hell I'm saying.

I'm still recovering from the Superbowl - For anyone who doesn't know, I live in Baltimore.

[The_Chicken_Daddy]

Congratulations on the Raven's win.:)

[beercan]

I've also heard tell about the body shutting down creatine production....Can't verify it; however..

BTW, Paul, Baltimore? I have family down there, and get there every so often...I'll have to remember to contact you next time...You're one of the few I'd really like to train with...

[Frankster]

Originally posted by Sinep
I thougth Cell-Tech had more than only dextrose that was making it different to monohydrate creatine?

It does contain different ingredients, thats why its patented, and no other creatin product contain exactly the same ingredients, no matter what they try to tell you.
For example theres some lipoic acid and chromium
also, for the ones who take 1/2 serving of cell tech, why the hell dont you just use some other cheaper creatine instead, youll get the same results.
Its not only the 10 g of micronized creatine that makes cell tech so good, its the combination and QUANTITY of ingredients in each SERVING that makes it special.