OT: Creatine

[Beefster]

Ok, I don't do OTC supps, but am planning on staying clean for awhile (if not for ever) and want to know about creatine...type, where to buy, how to take, etc...

Any input appreciated. If there is no benefit in using it then tell me that.

BTW, I posted this here because the Nutrition Forum doesn't get much business and I usually hang out here in the Training Forum anyway.

 

[bigjimcalhoun]

Over at another forum, many like the bulk creatine that is powder only and does not contain any sugar kool-aid mix. Often, they mix it with grape-juice. I have never noticed any difference adding the creatine but I never stayed on course with it.

Usually after a loading period, the dose is about 5 grams a day.

The members from the other forum really hate specific heavily-advertised brand (which I will not mention). They mock this brand everywhere they can.

 

[dennis]

Beefster..good questions for sure.I have used lots of otc supps..most are a marketing scam.Do not even walk into a gnc ! About the only supps I use that work well are protien drinks and creatine.I do not buy the expensive name brand flavored creatine.It will drain your $ and upset your stomach.I buy mine in bulk..non flavored and mix it with juice of my choice.the important thing about creatine is to load up the first 5 days and then stay on recomended dosage for 3-6 months.Do not miss a day taking it..be vigilant with it.

 

[CaNe]

Yea, some regular monohydride powder works fine and is quite cheap. 5 grams a day is the norm, however there are studies that say loading really isn't necessary. Up to you I guess.

 

[The Animal]

Yeah, load up for five days, about 5 grams a day, then cut your sevings down to 2-3 a day, maybe morning and night, but you should notice a difference the first 2 weeks. I always thought German Creatine was the best, but any other creatine product would do the job. I only went through one creatine faze in my life and I gotta tell you, it was rather uncomfortable. Be sure to drink plenty of water and be ready to let loose at any moment. You'll probably experiece some bloating which could be a problem if say your trying to score with some hot chick. [)]

 

[role model]

Ok, I don't do OTC supps, but am planning on staying clean for awhile (if not for ever) and want to know about creatine...type, where to buy, how to take, etc...

Any input appreciated. If there is no benefit in using it then tell me that.

BTW, I posted this here because the Nutrition Forum doesn't get much business and I usually hang out here in the Training Forum anyway.

Ok, I'm 46 and have tried it all, and besides protein there are only 2 that give you noticeable results quickly and both were invented by the same guy, Ed Byrd, which are NO2 & Creatine Monohydrate. The best NO2 is this one http://www.mrihq.com/store/index.html BSN makes a good one too.

I never had good results with CEE, but the Micronized Creatine monohydrate works well and better priced. Micronized just means "powderized" like baby powder instead of like salt granules. For much better absorption.

 

[mohigantraining]

Ok, I don't do OTC supps, but am planning on staying clean for awhile (if not for ever) and want to know about creatine...type, where to buy, how to take, etc...

Any input appreciated. If there is no benefit in using it then tell me that.

BTW, I posted this here because the Nutrition Forum doesn't get much business and I usually hang out here in the Training Forum anyway.

There are all sorts of different brands out there. Many are stacked with all sorts of other junk. I usually buy online from bulk places such as True Protein, which is a very good quality company ran by some very knowledgable guys. There are also a few different types of creatine, I use CEE (creatine ethyl ester) which is supposed to be better for absorbtion.

I usually take 3-5g of CEE before and after a workout and one 6g dose on non-lifting/cardio days.

 

[thundering tiger]

Creatine Monohydrate . Taken with grape juice it works best . more gets in the muscle and not pissed out that way. be sure to take a nice dose right after you work out , It seems to get saturated in the muscle best when your pumped . and i would suggest eating some really good protien right after you take your dose of creatine. I eat a peanut butter and jelly sandwich and it seems to work great for me. I haven't found any other otc suplement that works better then creatine.

 

[Girth]

Creatine will screw with your endurance. I'm not sure if that matters to you or not. But I won't use it for that fact. The added weight was not offset by enough of a strength boost. Thus, my strength/weight ratio went down. But if your only concern is looks, than ignore that.

Another addition to think about it taurine. Also great at getting the muscle cell hydrated, without the creatine bloat.

 

[Ramstein II]

Creatine is a good product. I notice significant strength increases with it and weight gain. I don't load. 1 tsp a day with my protein shake after training. If not a training a day I take it with breakfast. Many will take it with grape juice or some other sugary drink. That works too. You just want to take it with something that causes insulin release. I buy GNC brand I think. It's all cheap now.

Other good OTC supps I swear by:

1. Multivitamin
2. Fish Oil
3. ZMA

I've tried NO2 and didn't notice anything but some swear by it. Tried NOX-plode with no results.

I believe in ZMA. If you've been training for a long time and train hard, then your zinc requirements increase. When you get exercise induced zinc deficiency your testosterone levels drop below your genetic baseline. ZMA ensures that your testosterone levels are optimized. It won't "boost" testosterone so much as it will keep it from falling or reverse it once it has fallen due to zinc deficiency. I notice when I take it that I have very explicit sex dreams and more morning wood than normal. It's worth taking just for that!

See study supporting its use:
http://www.abcbodybuilding.com/magazine/zinc_and_magnesium_study.htm

There was a Baylor U study showing no results from it compared to placebo, but the people used were not athletes. They were typical, "normal" men. I think they did not develope a higher zinc requirement from the 8 weeks of training they did. IMO, if they were put on a training protocol for say 6 mos. or trained with the intensity of a college athlete, they would quickly requires higher zinc levels. That's why the football players in the above study showed such a drastic difference (over 30% increase in testosterone). Plus, the man who develped it, Victor Conte, is one smart son of a bitch. This was one of his "secrets" he used for pro athletes with whom he consulted way before it was ever a commercial product.

 

[ryanmo123]

You may want to research di-creatine and tri-creatine malate products such as Satur8 or Swole. Personally I've had the best results with these types of products

If you decide they're not for you, I would recommend EAS Phosphagen as a Creatine Monohydrate product. Its very well manufactured, has taurine and other vitamins all blended with dextrose sugars so its ready to be mixed with water. But then again, for half the price you could get a generic brand creatine and buy dextrose powder separately which will probably work almost as well, just may result in more bloating/digestive issues, and you have to carry more ingredients to the gym.