Creatine

[Stadtaffe]

For a while now I've been following a different routine, going to the gym and lifting three to four days per week instead of one, less cardio as I feel all my running has been preventing muscle growth, and also intermittent fasting. The only powder I'm using at the moment is 'snake juice' electrolyte powder for the fasting, and take the occasional zma supplement pill (zinc, magnesium, amino acids). Have been seeing good results with abs starting to be visible, significant strength gains and think about a few supplements now and then. Yes, I mentioned somewhere yohimbine but will only go near that if I am lot more cut than I currently am, it has risks and side effects which I don't want to play with lightly.

Powders and supplements which I have dabbled in in the past were L-carnitine for fat metabolism, creatine and protein powders, either a blend (not soy!) or whey. Could never really notice a difference of any kind from the creatine or L-carnitine in the past and these days I will usually eat steak, fish or eggs rather than take protein powders. The current powders do make a difference, the snake juice definitely helps one feel okay while fasting and the zma leads to amazing sleep quality and helps recovery. Oh, I also take fish oils for vitamin A, D, E which seem impart a feeling of considerable robustness.

Am wondering if it would be worth trying to properly bring creatine into the routine. Am posting here as someone in the readership no doubt has a clue. Creatine I once read is one of the few supplements which has definitely been proven to improve sports performance. What exactly is it supposed to improve? I think the reason I never got serious about it before was:

• it seemed very technical when, in relation to workouts, and for what time period it was meant to be taken
• the dose was like a quarter of a teaspoon of this powder and I seem to remember some challenges around mixing it into something and being scared of too much or too little

So does anyone have an opinion if creatine can help one add muscle and get cut? That is really my goal, also to stay healthy, but I don't think creatine carries too much risk. Is some food particularly rich in creatine or is it really a case of sticking to the powders? I know that l-carnitine is found in meat.. What exactly is the program you need to follow with creatine?

 

[MRAll134]

I agree with the "the dose was like a quarter of a teaspoon." I take this once a day, if I have had a workout or have gone to work (my work is physically demanding). I generally take it with juice and a few ice cubes. Water/juice gets absorbed quicker if it is cold. I wonder if this is the same for supplements - not sure.

I have been taking Creatine for 15 years and have had no problems to date. I recommend most men take it, if you are physically active. But, I am not a doctor and this is not a physician's advice

 

[Stadtaffe]

Thanks for the reply ..I wonder though what difference one is supposed to notice after taking it

 

[MRAll134]

Thanks for the reply ..I wonder though what difference one is supposed to notice after taking it

If you are a young guy (20s, 30s), you will notice strength gains as long as you are going to the gym at least 3 times a week. For older fellas', you will notice less DOMS (Delayed Onset Muscle Soreness). Some people have said that you might retain more water in the muscles - not sure about that.

 

[surfdog]

I've been taking creatine since 1998, no side effects. Do I notice anything after taking it: no. I don't even cycle it anymore as I have read don't bother to cycle on/off with it.

What does it do? Your muscles will be harder/firmer.

I take a teaspoon of it daily with my other supplements.

 

[KiwiInBudapest]

Thanks for the reply ..I wonder though what difference one is supposed to notice after taking it

I don't notice anything besides that I'm able to get more reps in when I'm in the gym.

And of course, you will hold more water in the body so it changes the look on your physique a tiny bit.

 

[Don Quixote]

Creatine supports ATP synthesis in muscles. So should improve performance. I was worried about taking creatine, because it might cause hair loss. There was a study that showed it raised DHT considerably.

 

[Stadtaffe]

raised DHT considerably

I remember when I had testosterone measured, there may have been a second thing I forgot to measure, maybe it was that.

I read all the replies and had a look online too and see it says not to take it if you want to be light and do endurance sports, but yes for short burst activities like weightlifting.

I read that if you are a vegetarian (which I am not) and trying to improve in those sports, put on muscle, then it definitely is a good idea, but most people have enough of it in their muscles from their diet.

Anyway at this point, I lean towards leaving it out, but if I get out of bed one day and decide otherwise, I would take the max possible dose for a six week period and see what happens. Will post here if I end up doing that.

 

[KiwiInBudapest]

I remember when I had testosterone measured, there may have been a second thing I forgot to measure, maybe it was that.

I read all the replies and had a look online too and see it says not to take it if you want to be light and do endurance sports, but yes for short burst activities like weightlifting.

I read that if you are a vegetarian (which I am not) and trying to improve in those sports, put on muscle, then it definitely is a good idea, but most people have enough of it in their muscles from their diet.

Anyway at this point, I lean towards leaving it out, but if I get out of bed one day and decide otherwise, I would take the max possible dose for a six week period and see what happens. Will post here if I end up doing that.

Creatine is super cheap though so I don't see why you shouldn't try. The possible weight-gain is unlikely to be significant and if it happens you'd only have to skip taking it for a few days.

It can have an advantage in endurance sports, just check these on PubMed:

• Engelhardt, M., Neumann, G., Berbalk, A., & Reuter, I. (1998). Creatine supplementation in endurance sports. Medicine and science in sports and exercise, 30(7), 1123-1129.
• Ayoama, R., Hiruma, E., & Sasaki, H. (2003). Effects of creatine loading on muscular strength and endurance of female softball players. Journal of sports medicine and physical fitness, 43(4), 481.
• Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6.
• Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1), 36.

 

[cjackson]

This info may be inaccurate as this is just something that a health-nut friend of mine mentioned to me, but I was told that creatine is useful for helping to metabolize lactic acid, which is what builds up in your muscles after a workout and causes soreness, or DOMS. It isn't necessary as a supplement, but it helps to prevent soreness and increases recovery time between workouts. I haven't verified any of this, but based on my limited observations, it appears to be pretty accurate. I've noticed that if I take some creatine, I am significantly less sore 2-3 days after a tough workout.

 

[MRAll134]

This info may be inaccurate as this is just something that a health-nut friend of mine mentioned to me, but I was told that creatine is useful for helping to metabolize lactic acid, which is what builds up in your muscles after a workout and causes soreness, or DOMS. It isn't necessary as a supplement, but it helps to prevent soreness and increases recovery time between workouts. I haven't verified any of this, but based on my limited observations, it appears to be pretty accurate. I've noticed that if I take some creatine, I am significantly less sore 2-3 days after a tough workout.

This is true. When I was working out hard in my 20s, I had less muscle soreness, while taking creatine. So, I could workout more often, which is a secondary benefit.

 

[Dan Handler]

Creatine elevates testosterone levels: https://anabolicmen.com/creatine-testosterone/

 

[Cr33pin]

 

[Cr33pin]

Also this thread is a dupe:

Creatine

I've done my research on the internet but I wanted some first hand accounts from the forum. We don't have a thread devoted entirely to creatine so I want to know everyone's take. What has been your experience using creatine for working out. I am considering trying it and I want to know your...

www.rooshvforum.com

There are actually a handful of creatine thread but the one linked has the most replies

 

[redpillage]

Also know that some people - and by that I mean yours truly - do not respond very well to creatine. A possible fix for that is to add a bit of magnesium as it aids in the absorption. It's been a long time since I did the research on that but google around and you'll find it easily.

BTW, the most painless, as in appetizing, way to take magnesium is via magnesium citrate as it has no taste.

 

[Gremlin]

I took creatine 5 years back for 6 months. I definitely made all around muscle gains. I had more of the endomorph body, not the shredded, cut body. Drawbacks I experienced were increases in fat in my stomach and glutes in addition to muscle and power. I loved the look, but it was difficult to get through MMA classes, which is why I stopped the creatine.

 

[surfdog]

Creatine supports ATP synthesis in muscles. So should improve performance. I was worried about taking creatine, because it might cause hair loss. There was a study that showed it raised DHT considerably.

I have been taking creatine since 1998 and I have a full head of hair that is so long it hangs to the middle of my back.

 

[Talus]

Lots of benefits pointed out on here, and they are all legitimate. I've taken creatine multiple different times always with great success. But in my opinion there is one overlooked downside. The water retention. Sure, it's great when you are on creatine because your muscles will be larger and you will look jacked, but it is half facade. At least for myself, when I would stop taking creatine, a lot of the gains I thought were legit would disappear in a week or two. I've found that when I workout without creatine, my gains come much slower and I look leaner, but on the plus side, if I need to take a week off from the gym to travel or to take care of some project, I don't experience any atrophy like I would when I would stop taking my daily dose of creatine.

The plethora of cognitive benefits is a good incentive to give creatine a try again. It does seem to fortify the brain better than most other supplements, and it's cost per dose is very affordable, making it a win-win option.

 

[Stadtaffe]

Also this thread is a dupe:

I have started reading the other thread from 2013, a lot of material there. Will make my way through the whole thread over the coming days.

Sure, it's great when you are on creatine because your muscles will be larger and you will look jacked, but it is half facade.

There's a lot about water retention, maybe it is like what I once heard with serious body builders who have a "bulking" cycle and a "cutting" cycle and creatine is part of the bulking cycle.

I assume and hope that it is strength and power too not just fake size.

Once one gets past a certain point it feels like one needs equally devoted training buddies or a coach. Can get a bit lost in the details of which supplement etc. Anyway will probably get hold of some "creapure" soon

 

[C-Note]

I've tried different supplements over the years, such as amino acids, whey protein, and creatine. Of all of them, creatine had the biggest effect on me.

I bought a gallon of creatine powder and would mix about three tablespoons of it in a 16 oz water bottle. I would lift weights first thing in the morning, five days a week, then drink the creatine water throughout the day. I did not change my lifting routine from what I had been doing previously. The creatine lasted about six months, and I gained about 10 lbs of muscle mass in my upper body during that time. It was the biggest gain of muscle mass in that amount of time for me in my life. So, for me, creatine was very effective.