Supplementing - Creatine?

[femi]

Hey all,

So with NROLFW - what is the best muscle building product. I know that is a very open ended question. But is creatine what I should be using in this muscle building program. If not, what else? If creatine, what is the best products?

Thanks!

[missjane]

I haven't seen anyone mention Creatine in regards to NROL4W. But, most of us are using PWO's, as recommended in the book.

[femi]

MissJane,

I do supplement with whey after workouts. I am looking for in addition to whey. I often see people supplementing with various things - no-expode, cell-mass, creatine, etc. I just wanted some suggestions on what would help boost my workouts and help put muscle on.

I am on a fat burner - Lipo 6 too.

[Isabel]

What does PWO stand for? I've been trying to figure it out for awhile! Thanks!

[femi]

Post workout shake

[Lisa~]

pwo = post-workout, meaning a shake after you lift

[missjane]

Originally Posted by Isabel

What does PWO stand for? I've been trying to figure it out for awhile! Thanks!

Post WorkOut

In my case, both Pre and Post....

[Lisa~]

I think creatine would be fine. The others you named are useless. I think the fat burner is a mistake too.

[Lisa~]

triple-jinx!

[rixatrix]

Originally Posted by femi

MissJane,

I do supplement with whey after workouts. I am looking for in addition to whey. I often see people supplementing with various things - no-expode, cell-mass, creatine, etc. I just wanted some suggestions on what would help boost my workouts and help put muscle on.

I am on a fat burner - Lipo 6 too.

My uncle is on Lipo 6 - he's preparing for a competition in April. He's had some good success with it. How is it for you?

I don't know if I have the right disposition for fat burners - I'm sensitive to even too many cups of tea, forget about all that other stuff.

Creatine is an amino acid, and I know it can pump your muscles up with fluid, but other than that, I'm clueless. Hopefully you'll get some good responses.

Originally Posted by Isabel

What does PWO stand for? I've been trying to figure it out for awhile! Thanks!

PWO = post-workout, and usually refers to the shakes of whey protein and milk (or water?) that most of us drink after doing weights. They're supposed to help your muscles start rebuilding right away, which helps with the muscle soreness.

Edit - Aww, dangit! That's what I get for being long-winded!

[Lisa~]

Creatine isn't actually an amino acid. It's formed from amino acids. Here's an informational article (of course they're selling it, but I think it's good info).

Le Magazine, March 2003 - Report: Creatine: More Than A Sports Nutrition Supplement

But to make myself feel better, I also want to add Phil Kaplan's article. I love his "there is no pill..." How Do I Lose . . . . This?

[femi]

rixatrix,

Lipo 6 works good. I noticed a small difference only when my eating was very clean and my workouts were consistent - lost an inch or so off my waist. I kept hearing from people, "Have you lost weight" so I just bought another bottle and I am starting again.

It def. gives me the shakes. I started with one a day and worked myself up to 4. It's a strange jittery feeling that gets better the more you take it.

[Susan4]

I tried Redline at my cousin's recommendation but found it didn't help me that much so I haven't bothered with it in awhile. I was reading some about branched chain amino acids but don't know enough yet on whether I want to add it in or not. I do take a good multi and fish/flax/borage oil too.

[Natalia]

I've read a lot of positive research on creatine (including its benefit in aiding with training intensity). There are also studies that support creatine's positive effects on the brain's ATP (a study involved older folks, who after supplementing with creatine were more allert and less prone to falls, etc.) ... If you are going to get creatine, know your dosage and go with Monohydrate, that's been around longer. As far as the brand, I heard it doesn't matter.

[prof41]

Hey, since you all are discussing supplements, any thoughts on glutamine. I took it about a year ago, when I was with a PT. My understanding is that it also is supposed to help with repairing muscles.

I think it made a difference, but it could of been a placebo effect. It's hard to tell if this kind of stuff works. I'm curious to know if anyone takes it or took it and if they found it effective.

[wilburaz]

Creatine made me retain water like a fishtank at SeaWorld! I gained 10 pounds! Of course the flip side is I did notice a difference when I was lifting. Guess you have to weigh the pro's and con's. I won't use it again because I don't want that, "how far along" question.

I use glutamine in my PWO shake, I don't think there's a difference between brands.

[ledove]

I just started taking a creatine-based pre-workout shake today. (Took one look at Stage 2 and decided I needed help!) It also has a good bit of caffeine and some other things that are supposed to boost your workout. I'll take it about 30-45 min before I lift. I was more awake at least, which is good.

One of my friends is on a thermogenic, mostly for the early-morning caffeine rush. But he says he always feels like he has a low-grade fever. (Probably does.)

I take glutamine, 20-30 g/day. I started taking it a few months ago, during my previous lifting plan. It seems to cut down on DOMS. I just throw a scoop in my shakes.

[Mandos]

There's no doubt that creatine-monohydrate has an impact on strength and size--there is empirical evidence, and most of us have either used it or seen folks use it and have anecdotal evidence as well.

An issue you might consider is quality, dosing and uptake, because of absorbtion issues. Basically, if you want to make it work you will need to dose yourself several times over a loading phase, and then do maintenance. There are also issues of managing insulin levels to make creatine avaliable to your muscles to do anything.

Just popping some creatine pills of X dosage won't help you.

[Cynic]

I like to tell people that creatine is non-essential. It's helpful, but far from essential, unlike protein and fish oil.

If you hit a plateau, consider it, but only the monohydrate and make sure it has the creapure symbol/emblem on it.