Creatine Question

[xlxBigSexyxlx]

So I just bought some Muscle Tech creatine from GNC.

I was wondering what exactly creatine is? And do I need to front load it?

Any help with this creatine stuff would be great.

Thanks!

[j4ever41]

Lol.

[BuckwildBaby]

Lol.

how is that funny? 'coughs' moron 'cough'

[j4ever41]

stay around and maybe you will figure it out and no im not going to be followed around this board and be harressed.

[IM708]

Creatine FAQ

thats my answer to all creatine questions now.

[collar]

well creatine can be taken before and after training.
or you can load on it for like 2 weeks of like 4-6 times a day.
of a teaspoon somewhere around 5 grams per serve is plenty.

I would stick to about 4 servings a day, just incase you get an upset stomach.

What it does do is help give you quick recovery and create that fuel for you to push a little harder.

All to do with atp system that your body uses, it breaks down creatines and to refuel back up it can take up to five minutes, but where if you take creatine its ment to help it restore much quicker...

have i loaded before?
yes

and i have done the other way aswell.

and they both work but if you want that quick boost yeah do load on it, but just be carefull incase you get any cramps, which some people do get.

by the way which creatine you get?
mono??

[xlxBigSexyxlx]

So are there any benefits of taking with a simple sugar?

[MuscleScience]

So are there any benefits of taking with a simple sugar?

seriously creatine has been around for like 20 years.....

Yes take it with sugar....

[IM708]

personally I disagree with taking with sugar.

[xlxBigSexyxlx]

Ok, but why supplement creatine?

[IM708]

Ok, but why supplement creatine?

Creatine FAQ

Are you reading off everything in the FAQ and posting a question in regards to it....?

[IM708]

^^^if that is the case I will find a way to KILL you through the net. Beware of that dark corner in your room....

[xlxBigSexyxlx]

Yeah, I understand that, but

What does creatine do for you physiologically?

[xlxBigSexyxlx]

^^^if that is the case I will find a way to KILL you through the net. Beware of that dark corner in your room....

I couldn't help it. I saw your other thread and just had to post up a creatine question. lol

[IM708]

I couldn't help it. I saw your other thread and just had to post up a creatine question. lol

thanks you took 2 years from my life expectancy....

[xlxBigSexyxlx]

Lol.

haha, you got it right off the bat.

[j4ever41]

I couldn't help it. I saw your other thread and just had to post up a creatine question. lol

I am glade you came on here and broke the news to them,lol

[j4ever41]

haha, you got it right off the bat.

yeah i did a soon as clicked and saw it was you,then i got called a moron,haha

[MuscleScience]

personally I disagree with taking with sugar.

1: Int J Sport Nutr Exerc Metab. 2003 Mar;13(1):97-111.Links
Creatine supplementation: a comparison of loading and maintenance protocols on creatine uptake by human skeletal muscle.
Preen D, Dawson B, Goodman C, Beilby J, Ching S.

Department of Human Movement and Exercise Science at The University of Western Australia, Crawley, W.A., Australia, 6009.

The purposes of this investigation were first to determine the impact of 3 different creatine (Cr) loading procedures on skeletal muscle total Cr (TCr) accumulation and, second, to evaluate the effectiveness of 2 maintenance regimes on retaining intramuscular TCr stores, in the 6 weeks following a 5-day Cr loading program (20 g x day(-1). Eighteen physically active male subjects were divided into 3 equal groups and administered either: (a) Cr (4 x 5 g x day(-1) x 5 days), (b) Glucose+Cr (1 g x (-1) of body mass twice per day), or (c) Cr in conjunction with 60 min of daily muscular (repeated-sprint) exercise. Following the 5-day loading period, subjects were reassigned to 3 maintenance groups and ingested either 0 g x day(-1), 2 g. day(-1) or 5 g x day(-1) of Cr for a period of 6 weeks. Muscle biopsy samples (vastus lateralis) were taken pre- and post-loading as well as post-maintenance and analyzed for skeletal muscle ATP, phosphocreatine (PCr), Cr, and TCr concentrations. Twenty-four hour urine samples were collected for each of the loading days and last 2 maintenance days, and used to determine whole body Cr retention. Post-loading TCr stores were significantly (p <.05) increased in all treatment conditions. The Glucose+Cr condition produced a greater elevation (p <.05) in TCr concentrations (25%) than the Cr Only (16%) or Exercise+Cr (18%) groups. Following the maintenance period, muscle TCr stores were still similar to post-loading values for both the 2 g x day(-1) and 5 g x day(-1) conditions. Intramuscular TCr values for the 0 g x day(-1) condition were significantly lower than the other conditions after the 6-week period. Although not significantly different from pre-loading concentrations, muscle TCr for the 0 g x day(-1) group had not fully returned to baseline levels at 6 weeks post-loading. The data suggests that Glucose+Cr (but with a much smaller glucose intake than currently accepted) is potentially the most effective means of elevating TCr accumulation in human skeletal muscle. Furthermore, after 5 days of Cr loading, elevated muscle TCr concentrations can be maintained by the ingestion of small daily Cr doses (2-5 g) for a period of 6 weeks and that TCr concentrations may take longer than currently accepted to return to baseline values after such a Cr loading regime.

[IM708]

hmm, from reading this it appears that it (dextrose + cm) will aid with the loading process but beyond that I'm not so sure. The sentence after the one you bolded suggests to maintain those elevated levels all you need is creatine.

[MuscleScience]

hmm, from reading this it appears that it (dextrose + cm) will aid with the loading process but beyond that I'm not so sure. The sentence after the one you bolded suggests to maintain those elevated levels all you need is creatine.

It talking about using smaller dosages of creatine to maintain maximal creatine concentration in the muscle cells after the initial loading phase. This is a pretty standard protocol in the literature.

[IM708]

It talking about using smaller dosages of creatine to maintain maximal creatine concentration in the muscle cells after the initial loading phase. This is a pretty standard protocol in the literature.

Well that's good that you need even less than the standard 5g suggested. But if you maintain those maximal levels of creatine without dextrose, why supplement with it then? But I would be open to the idea of a person loading along with dextrose supplementation.

[collar]

i personally dont use sugars with mine, but they say it works well with it.
i just choose not too dont know and it always have seem to work for me

[collar]

For more explosive movements, such as sprinting or jumping, ATP is required at a faster rate. This ATP can be supplied by anaerobic pathways. There are two pathways by which the body produces energy anaerobically. The muscle can use stores of ATP, or a similar compound called phosphocreatine, already present in the muscles. ATP can also be produced via the lactate anaerobic system, so called as lactic acid is produced as a by-product. The anaerobic processes cannot continue indefinitely as the stores of ATP or phosphocreatine become depleted, and lactic acid accumulates within the muscles and causes muscle pain and fatigue.

and taking the supplement creatine helps rebuild and restores these atp much quicker.

hope that answers your question.

[RATTLEHEAD]

lol. bigsexxy. I hate you for starting this thread. If you were a woman, I'd slug you...

[MuscleScience]

Well that's good that you need even less than the standard 5g suggested. But if you maintain those maximal levels of creatine without dextrose, why supplement with it then? But I would be open to the idea of a person loading along with dextrose supplementation.

I wish I could post the full version of the review article for you, damn copyright laws.

But it simple means that after the loading phase the Tcr level has reached saturation point in the muscles cells and that larger dosages to maintain the saturation point are not needed. Creatine is recycled in the muscle cell as much as possible and only takes a smaller dosage to maintain saturated levels. However to effectively transport creatine into the cell, it is best to use glucose along with creatine for maximal transport at any time including loading and maintenance phase.

MS

[Panzerfaust80]

I usually snort creatine on busy days, so it oversaturates my brain cells with water and gives them a good pump. Makes me really smart... try it gives brain great pumps, especially when u think alot.

[xlxBigSexyxlx]

lol. bigsexxy. I hate you for starting this thread. If you were a woman, I'd slug you...

Well this thread turned into something...

[RATTLEHEAD]

haha yea, this thread kinda did. It wasn't a waste after all. I got a laugh out of it though when I first saw it. thank god Iron made that creatine thread. We should have done that months ago.

[IM708]

haha yea, this thread kinda did. It wasn't a waste after all. I got a laugh out of it though when I first saw it. thank god Iron made that creatine thread. We should have done that months ago.

I pmed big and he hasn't made it a sticky

[IM708]

I wish I could post the full version of the review article for you, damn copyright laws.

But it simple means that after the loading phase the Tcr level has reached saturation point in the muscles cells and that larger dosages to maintain the saturation point are not needed. Creatine is recycled in the muscle cell as much as possible and only takes a smaller dosage to maintain saturated levels. However to effectively transport creatine into the cell, it is best to use glucose along with creatine for maximal transport at any time including loading and maintenance phase.

MS

To help effectively transport...well I think it would make more sense for an elite level athlete to do that or a person who has multiple training sessions in a day vs someone who only plans on working out once per day like a good chunk of bodybuilders. If taking post workout, CM + glucose and CM only will get you to the same place no matter what you do if you are a bodybuilder who lifts once per day.