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Diet, Nutrition and Supplementation Post here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.

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Old 07-10-2004, 11:43 PM   #1 (permalink)
BAck BUster
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Im not much on supplements so a quick question for you guys. I have been working out for about 3 and a half years and wont to put on a little more muscle mass.I was just wondering if creatine would help and how i should take it. i curently weigh 240 and i dont know my body fat. my diet looks like this..
6am- oatmeal 4-5 eggs
9am- opti-pro meal
12noon- fish or chicken vegi and good carb (brown rice)
3pm- opti pro meal
6pm- meat vegi carb
9pm- whey protien shake

i do a 5 day workout
day 1- chest
day 2- back
day 3- off
day 4- delts/traps
day 5- arms
day 6- legs
day 7- off

well thats my routine give me some advise and if you need anymore info let me know i will tell you.
thanks..
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Old 07-11-2004, 04:16 PM   #2 (permalink)
SAMHAIN
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Creatine is one of the easiest substances to take. It comes in the form of creatine monohydrate (a white powder, which is tasteless and odorless). Although cold water can be used, you'll find it dissolves more easily in tepid warm water. If excessive heat is used much of the creatine will be destroyed. you can also mix it with juice.

for maximum absorption take the supplement on an empty stomach followed by a small simple carbohydrate meal, also containing the amino acids glycine, arginine, and methionine. Both the carbohydrate and amino acids are needed by the body to increase the synthesis and storage of creatine. Conversely, taking creatine with a high protein meal reduces absorption and storage. this point should not be overlooked as some new creatine manufacturers have released protein powders containing creatine. it sounds great in theory, two for the price of one, but it makes little practical sense as consuming the two together contradicts human biochemistry.

the most powerful form of creatine monohydrate is creatine 6000 es, manufactured by muscle tech of canada. each teaspoon provides six grams of creatine, therefore, it's easily the most potent creatine supplement produced.

you need to take between five and ten grams per day. I usually ingest five grams pre-workout.
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Old 07-12-2004, 02:38 PM   #3 (permalink)
JonnyDav
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So your saying never to take creatine with protein......

I am training heavily at the moment and was thinking about taking a protein shake in the morning with 5-10g of pure creatine monohydrate mixed in, and maybe the same post workout.....

Should I do it or not???

Maybe I should just take around 10g creatine in an energy drink such as Powerade prior to workout??????

Anyone gimme some advice?
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Old 07-13-2004, 05:47 PM   #4 (permalink)
Johnka
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Sounds like you're in a good spot for creatine. It's pretty simple: throw a teaspoon of creatine in your PWO shake (together with carbs and protein), and it will work fine.
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Old 07-15-2004, 05:11 PM   #5 (permalink)
dbfrank
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"If excessive heat is used much of the creatine will be destroyed."
Therefor, mixing it into my green tea would 'kill' the effect of the creatine?
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Old 07-26-2004, 12:02 AM   #6 (permalink)
jerseyguy
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I am in a similar situation, but not the same. I am currently cutting, but want to gain lean muscle mass at the same time. I am working on getting my diet in order, should be done by Wednesday. Anyway, I am trying to get down to 10% BF from about 20%(now). I am in week 4 phase i of HGM and am doing HIIT between workout days...I am currently taking whey protein in my PWO. I was wondering if I should start taking Creatine before my workouts, and if so what kind? Pills powder etc? What brands would you guys suggest?
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Old 07-26-2004, 10:26 AM   #7 (permalink)
Bond007
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I had always read to take your creatine post workout and mixed with cold juice or something equally as high in carbohydrates. The carb spike will assist in getting the creatine to your muscles faster to aid in muscle tissue repair. Hot water and juices high in acidity have a tendancy to break down the chemical composition of creatine and make it less effective. Creatine should be mixed with something like grape juice (apple & orange should be avoided due to their acidity levels), dextrin, malto-dextrin, gatorade or powerade. Some manufacturers will package their creatine in a flavored powder. While this is most likely more expensive than mixing it with something else, it can also be more convenient.

Loading is not necessary. It will only help you see results a week or 2 sooner. And, you really only need 5 grams of creatine per day, every day. The body supposedly can only absorb 5 grams per day, but it cannot store creatine. So, once you start taking it, you need to continue to take it even on "off" days in order to see results. Taking more than 5 grams will mostly only get you very expensive urine.

You do need to make sure that you're drinking plenty of water while taking creatine. Your muscles will store much more H2O than normal, giving you a somewhat "puffed" up look. While it's good that your muscles are staying well hydrated, other tissues in your body may not be getting their fair share of water. Better be safe than sorry, right?

As far as long-term creatine usage, massive member posted a highly informative article on that in this sub-forum. Search for it. But, it basically says that there's really no evidence that long-term AND continual usage is not harmful to the human body. Hence, there is no need to "cycle off" creatine, that is unless it starts to hurt the ole wallet just a tad too much.

That's about my knowledge of creatine from everything I've read and researched. Good luck!
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