creatine - UK-Muscle Body Building Community

Danny · 10-02-2005, 12:50 PM

what does this stuff actually add to your diet. im guessing its an energy source before you train

i tried it and never felt the benefits, that was tablet form tho.

currently using creatine which you take 5 drops 10 mins before you train. never felt any extra from it tho.

what should i be taken???

Lauren · 10-02-2005, 01:26 PM

Creatine is a branched chain amino acid, mainly found in red meat. Basically it is a cell volumiser, and forces water into the muscle to get that fuller look. I have never heard of it beng used for energy before a workout.......??????

It is a very good supplement and many people take it. I would not recommend liquid or tablet formed creatine as the dosages are very low and a bit of a rip off to be honest. There are many links on this forum reagrding creatine - have a search around and read a few to get a better idea etc.

Good Luck!

SA12 · 10-02-2005, 01:41 PM

Creatine is a chemical that is used to fuel muscle contraction within the first 10 seconds of activity... (I think 10 seconds is correct...) It is found naturally in the body and in all red meats. It forces water into the cells as a side effect. This is not what it is intended to do, but as it upsets the concentration within a cell it naturally encourages water to enter the cell to balance things out again.

I would reccomend takingg it in powdered form with come fruit juice to supplement your diet. You should see that your body weight will incerease slightly mainly due to water retention and that your power will also increase slightly as a result.

**big pete** · 10-02-2005, 01:41 PM

as lauren says, the liquid is complete crap IMO also. seen reports that the actual content is only 5% of whats stated.

also as lauren says its a volumiser, so it forces water to the muscle. you need to use it with simple carbs because an insulin spike is needed to force the creatine in.

there are a few supplemant retailers on the board who would be more than happy to say from there experiences. but ive used maximuscles "creati-something 8000" a few years back and it was just too sickly. mmmm flavoured pure sugar with extra sweeteners to boot!!! but it worked, wouldnt have it again though. you can buy creatine monohydrate powder on its own or mixed with a sugar source. buying the powder on its own is the best bet. then have some grape or orange juice with it for a sugar source.

also, keep water intake high when using it. ive seen/heard people with torn muscles attributed to creatine

Lauren · 10-02-2005, 02:25 PM

I must admit I get a lot of good feedback from people who have used Reflex XXL Matrix - say its nice flavoured and easy to drink!

Also Dymatize CTS is also very good and worth giving recognition to!

They are the main 2 I hear good comments about.:p

ChefX · 10-02-2005, 02:37 PM

see my subliminal message below from my book text...
Creatine monohydrate provides nutritional support by supporting the body's natural ability to regenerate the primary energy immediately available to working muscle, creatine monohydrate has the potential to increase optimal work output in activities such as weight-lifting and sprinting.
The working muscles used during short-term, high intensity exercise demand tremendous, immediate energy. The energy consumed by muscles is primarily adenosine triphosphate (ATP). During high intensity exercise, the demand in working muscles for ATP increases several hundredfold as compared to muscles at rest. ATP is stored only in limited supplies in muscle cells, however; maintaining peak performance requires these levels to be replenished constantly.
Creatine phosphate acts as the primary re-supplier of ATP levels for high intensity efforts lasting up to and around 25 seconds. Up to 95% of the body's total creatine content is stored in skeletal muscle, 60% of which is stored in the form of creatine phosphate. During muscle contractions ATP is hydrolyzed to adenosine diphosphate (ADP). Creatine phosphate regenerates ATP levels by breaking down and lending the phosphate (1). Due to the important role creatine plays in recharging ATP levels, researchers and athletes are focusing on how they can raise levels of creatine in the body.
Neither creatine phosphate nor ATP can be directly supplemented in the diet. Creatine phosphate levels will increase, however, with a rise in total creatine levels. Creatine is manufactured in the body by arginine, glycine, and methionine. In the diet it is found in meat, especially red meat. A mixed diet supplies an average of 1g per day, while a vegetarian diet relies almost exclusively on the body's ability to manufacture creatine (not the best idea). Higher levels of creatine can be derived from creatine monohydrate, a supplemental form of creatine which has been shown to raise total plasma levels of creatine.
It has been theorized that a limited supply of ATP is one of the major limiting factors in maintaining peak muscle performance. Clinical studies have demonstrated that in increasing total creatine pools through supplementation can increase maximum performance for short-duration, high-impact efforts. Creatine supplementation increases the level of peak torque production during repeated bouts of maximal voluntary muscle contractions. Supplementing with creatine monohydrate provides an easier time maintaining target speeds towards the end of each exercise bout.

So you should see what I'm getting at here... use creatine to improve your ability to lifty heavier weights for longer periods... the whole cell volumizing thing is over blown. The amount of creatine needed for supplementation is around 2g a day on workout days only for optimal levels. If you have trouble absorbing creatine take it in 4 spread dosages over the day (aka 500mg a dose) or take only 1 g and spread over the day.

Cheers!
:p>:p>

Lauren · 10-02-2005, 03:10 PM

Yes its very good for strength, stamina, endurance and also cell volumising!

:lift:

SA12 · 10-02-2005, 03:24 PM

ATP and ADP...

Damn I was trying my best to think back to my A-Level's and couldn't remeber the name of these chemicals :/

**hackskii** · 10-02-2005, 03:57 PM

V12 is my favorite by Sans Nutrition.............Probably the most expensive but it tasts good and mixes good and I felt gains from it.

Also in old people that have atrophied muscles there were deficiencies in creatine.

ChefX · 10-02-2005, 04:43 PM

right now I've been testing storm from ultimate nutrition at about only 1g a day and its pretty good, the muscle biopsies say its loading fine, which to me means I can use less than even normal. Now idea I weigh in at 278 right now and I only need 1g a day.

SportDr · 10-02-2005, 05:15 PM

Quote:

Originally Posted by ChefX

right now I've been testing storm from ultimate nutrition at about only 1g a day and its pretty good, the muscle biopsies say its loading fine, which to me means I can use less than even normal. Now idea I weigh in at 278 right now and I only need 1g a day.

You had muscle biopsies done!

ouch

. now that is sacrifice for science!!

**hackskii** · 10-02-2005, 05:40 PM

OMG

That would ruin a good chest workout

ChefX · 10-02-2005, 05:40 PM

SD I don't guess at any of this.

DB · 10-02-2005, 06:57 PM

That geezer in ur pic has a little chest... is it a pic of u SD as u didnt reference

Chefx...fair play for puttin urself through that for others

winger · 10-02-2005, 07:02 PM

Quote:

Originally Posted by dirty barry

That geezer in ur pic has a little chest... is it a pic of u SD as u didnt reference

LOL
I dont use creatine. I never noticed anything from it. I have tried 3 different kinds and not a damn thing for me. I haven't used creatine in years.

10-02-2005, 12:50 PM	#1 (permalink)
Danny Newbie Trainer Join Date: Feb 2005 Posts: 97	creatine what does this stuff actually add to your diet. im guessing its an energy source before you train i tried it and never felt the benefits, that was tablet form tho. currently using creatine which you take 5 drops 10 mins before you train. never felt any extra from it tho. what should i be taken???

10-02-2005, 01:26 PM	#2 (permalink)
Lauren The Lady Of The Manor Join Date: Jan 2005 Location: Bedfordshire, UK Posts: 2,291	Creatine is a branched chain amino acid, mainly found in red meat. Basically it is a cell volumiser, and forces water into the muscle to get that fuller look. I have never heard of it beng used for energy before a workout.......?????? It is a very good supplement and many people take it. I would not recommend liquid or tablet formed creatine as the dosages are very low and a bit of a rip off to be honest. There are many links on this forum reagrding creatine - have a search around and read a few to get a better idea etc. Good Luck! __________________ "Are you a Raver?" "No, Im straight!" :love:

10-02-2005, 01:41 PM	#3 (permalink)
SA12 Getting HUGE! Join Date: Jun 2004 Location: UK Posts: 1,364	Creatine is a chemical that is used to fuel muscle contraction within the first 10 seconds of activity... (I think 10 seconds is correct...) It is found naturally in the body and in all red meats. It forces water into the cells as a side effect. This is not what it is intended to do, but as it upsets the concentration within a cell it naturally encourages water to enter the cell to balance things out again. I would reccomend takingg it in powdered form with come fruit juice to supplement your diet. You should see that your body weight will incerease slightly mainly due to water retention and that your power will also increase slightly as a result. __________________ SA12 To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-02-2005, 01:41 PM	#4 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	as lauren says, the liquid is complete crap IMO also. seen reports that the actual content is only 5% of whats stated. also as lauren says its a volumiser, so it forces water to the muscle. you need to use it with simple carbs because an insulin spike is needed to force the creatine in. there are a few supplemant retailers on the board who would be more than happy to say from there experiences. but ive used maximuscles "creati-something 8000" a few years back and it was just too sickly. mmmm flavoured pure sugar with extra sweeteners to boot!!! but it worked, wouldnt have it again though. you can buy creatine monohydrate powder on its own or mixed with a sugar source. buying the powder on its own is the best bet. then have some grape or orange juice with it for a sugar source. also, keep water intake high when using it. ive seen/heard people with torn muscles attributed to creatine __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

10-02-2005, 02:25 PM	#5 (permalink)
Lauren The Lady Of The Manor Join Date: Jan 2005 Location: Bedfordshire, UK Posts: 2,291	I must admit I get a lot of good feedback from people who have used Reflex XXL Matrix - say its nice flavoured and easy to drink! Also Dymatize CTS is also very good and worth giving recognition to! They are the main 2 I hear good comments about.:p __________________ "Are you a Raver?" "No, Im straight!" :love:

10-02-2005, 02:37 PM	#6 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	see my subliminal message below from my book text... Creatine monohydrate provides nutritional support by supporting the body's natural ability to regenerate the primary energy immediately available to working muscle, creatine monohydrate has the potential to increase optimal work output in activities such as weight-lifting and sprinting. The working muscles used during short-term, high intensity exercise demand tremendous, immediate energy. The energy consumed by muscles is primarily adenosine triphosphate (ATP). During high intensity exercise, the demand in working muscles for ATP increases several hundredfold as compared to muscles at rest. ATP is stored only in limited supplies in muscle cells, however; maintaining peak performance requires these levels to be replenished constantly. Creatine phosphate acts as the primary re-supplier of ATP levels for high intensity efforts lasting up to and around 25 seconds. Up to 95% of the body's total creatine content is stored in skeletal muscle, 60% of which is stored in the form of creatine phosphate. During muscle contractions ATP is hydrolyzed to adenosine diphosphate (ADP). Creatine phosphate regenerates ATP levels by breaking down and lending the phosphate (1). Due to the important role creatine plays in recharging ATP levels, researchers and athletes are focusing on how they can raise levels of creatine in the body. Neither creatine phosphate nor ATP can be directly supplemented in the diet. Creatine phosphate levels will increase, however, with a rise in total creatine levels. Creatine is manufactured in the body by arginine, glycine, and methionine. In the diet it is found in meat, especially red meat. A mixed diet supplies an average of 1g per day, while a vegetarian diet relies almost exclusively on the body's ability to manufacture creatine (not the best idea). Higher levels of creatine can be derived from creatine monohydrate, a supplemental form of creatine which has been shown to raise total plasma levels of creatine. It has been theorized that a limited supply of ATP is one of the major limiting factors in maintaining peak muscle performance. Clinical studies have demonstrated that in increasing total creatine pools through supplementation can increase maximum performance for short-duration, high-impact efforts. Creatine supplementation increases the level of peak torque production during repeated bouts of maximal voluntary muscle contractions. Supplementing with creatine monohydrate provides an easier time maintaining target speeds towards the end of each exercise bout. So you should see what I'm getting at here... use creatine to improve your ability to lifty heavier weights for longer periods... the whole cell volumizing thing is over blown. The amount of creatine needed for supplementation is around 2g a day on workout days only for optimal levels. If you have trouble absorbing creatine take it in 4 spread dosages over the day (aka 500mg a dose) or take only 1 g and spread over the day. Cheers! :p>:p> __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.

10-02-2005, 03:10 PM	#7 (permalink)
Lauren The Lady Of The Manor Join Date: Jan 2005 Location: Bedfordshire, UK Posts: 2,291	Yes its very good for strength, stamina, endurance and also cell volumising! :lift: __________________ "Are you a Raver?" "No, Im straight!" :love:

10-02-2005, 03:24 PM	#8 (permalink)
SA12 Getting HUGE! Join Date: Jun 2004 Location: UK Posts: 1,364	ATP and ADP... Damn I was trying my best to think back to my A-Level's and couldn't remeber the name of these chemicals :/ __________________ SA12 To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-02-2005, 03:57 PM	#9 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	V12 is my favorite by Sans Nutrition.............Probably the most expensive but it tasts good and mixes good and I felt gains from it. Also in old people that have atrophied muscles there were deficiencies in creatine. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-02-2005, 04:43 PM	#10 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	right now I've been testing storm from ultimate nutrition at about only 1g a day and its pretty good, the muscle biopsies say its loading fine, which to me means I can use less than even normal. Now idea I weigh in at 278 right now and I only need 1g a day. __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.

10-02-2005, 05:40 PM	#12 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	OMG That would ruin a good chest workout __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-02-2005, 05:40 PM	#13 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	SD I don't guess at any of this. __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.

10-02-2005, 06:57 PM	#14 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,449	That geezer in ur pic has a little chest... is it a pic of u SD as u didnt reference Chefx...fair play for puttin urself through that for others __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.