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9

Creatine naturally exists in animal protein sources, so it will be effective as long as you are creatine deficient. The perceived benefit of creatine will lessen as you reach the levels your body needs. Summary of points from Creatine: Side Effects, What it is, What it does: You will gain weight. Initially 2-4lbs water weight, potentially muscle Muscle ...


8

What you want does not exist. If you understand the basics of nutrition, you need a certain amount of protein, carbs and fat in your diet. Beyond that, vitamins and minerals. That's just for living, so how about building muscle? Bottom line: if you want to build muscle you have to work hard and lift heavy things. Your body will adapt to the stresses you ...


6

Got my hands on the full text of this article, and based on a study that compared different creatine dosing strategies, the author came to the following conclusion: if you are seeking a fairly rapid improvement in anaerobic performance and lean body mass, it would be sensible to do a loading phase with Cr. However, if time is not an issue, a ...


5

Creatine increases the high energy phosphate diffusion between the mitochondria and myosine heads. Furthermore it works as a buffer for pH changes, which can improve cellulair homeostasis. And a decreased PCr level stimulates phosphofructokinase, an enzyme which limits glycolysis, and thus replenishment of this will lead to an improved glycolysis which also ...


5

This advice doesn't pass simple common sense. Creatinine is a toxin used as a proxy to detect kidney problems, It almost certainly would never have made it to store shelves if it broke down to creatinine on contact with acid. An article entitled Conquering creatine myths with science simply boils it down simply as follows: Myth: Creatine is ...


4

Get enough sleep and eat well and healthy. Make sure you get enough vitamins, whether from diet or supplements. Assuming that you are eating "enough", make sure that the nutrients you are eating don't go to waste. Try taking some enzymes for a while, see how that works for you. Finally, train. Lift some weights. Be patient, results will be slow (think ...


4

Creatine is like any other supplement; taking a megadose at once will give you progressively worse absorption, so mixing it with other things is useful to help you get more. It doesn't have to be juice. It can be milk or any other liquid you enjoy. I've known some people who put it in their tea. I personally think the texture of that is pretty vile, but ...


4

Web MD has a surprisingly well balanced article on Creatine. A couple of the highlights are: It is common in meats such as beef and fish It is not common in vegetables, so vegans and vegetarians might be deficient It can also be made in a laboratory "There is some science supporting the use of creatine in improving the athletic performance of young, ...


4

Should I cycle Creatine Use? No. Quite simply, it just helps with energy, endurance, and indirectly performance in the gym. There is no benefit from "cycling on or off" with creatine. For further reading, check out the excellent Examine.com article on Creatine. Typical dosage is 5g / day. Loading phase may not be necessary in most people, but no harm ...


3

The comments/answers about excess stuff easily disposed of by the body are rather inaccurate; water-soluble vitamins will wash out as you mentioned, but excess fat-soluble vitamins will remain in the adipose tissue, and will be released into the bloodstream as fat is burned, overloading kidneys and livers. Also Ca/K/Mg ions are the driving force of the ...


3

Creatine loading only has one benefit, reaching the maximum saturation after 5 days as opposed to around 20 days without loading. Once the muscles have reached saturation point the effects are the same. Overuse of creatine causes problems as it tends to settle in the intestines and cause distress. Anyone with kidney related illnesses should avoid taking ...


3

No, they do not complete with each other for absorbtion and serve different functions. Glutamine will help shift your body from it's post workout catabolic state and will help with muscle repair and growth. Glutamine is a non-essential ammino acid which helps prevent the breakdown of muscle fiber. Creatine helps the muscle fiber store more H2O and ATP ...


2

You should be taking your supplements daily to maintain your load. Both of those supplements do good things not only for workouts, but for your body in general, including the brain. I would suggest continuing to take them in the same manner that you take them on "on" days. However, most people I've come into contact with suggest taking creatine and ...


2

The most comprehensive answer I've found to this is at BodyBuilding.com. Essentially, standard creatine won't make you retain water like micronized creatine, and the standard creatine is used continuously, whereas the micronized creatine should be used in a load-maintain-unload cycle. The lack of water retention will change the look of the muscle you are ...


2

It doesn't matter. The amount of creatine you could possible get from meat, even raw meat, is not significant enough to matter. If you did try to get all your creatine from steak, you'd end up obese from the fat content. If you feel you need more creatine in your diet the only practical way is to supplement. ...


2

The only side-effect which can occur due to supplementating creatine without a liquid is gastrointestinal distress, probably due to osmotic load, as reported in Res Sports Med. 2008;16(1):15-22. Sprinkling on warm food is most likely no problem. The creatine being stuck on the glass with plain water is most likely due to a 'bad' creatine brand. ...


2

The following is taken from an archived article on musculardevelopment.com (the author is a professional bodybuilder and nutrition PhD). There's not an ounce of truth to this. Creatine and glutamine have completely different receptors. Creatine transport into skeletal muscle is regulated by the Creatine Transporter while glutamine transport ...


2

It will increase it indirectly. Creatine draws more water and nutrients to muscle, so if your nutrition is good, more protein will come to muscle and build into it. Also creatine gives more power and improves recovery time, so again, it indirectly helps our muscle grow by helping us with our gym training without witch there is no muscle growth.


2

Don't waste your money. If you aren't willing to put in 'more than a little' exercise, the impact you'll see from the supplements will be slim to none. If someone told you that you looked bigger while you were taking creatine, that's because creatine causes you to retain slightly more water - so you had a bit more water weight bulking you out, but that's not ...


2

What you need to eat does also depend on your body type (and age). Definitely you'll need protein, the basic building blocks of muscle. You'll want more than one serve per day. Go for at least another in the evening, as well as more lean meats. Try to eat protein with every meal. Also, don't ignore carbs. You need carbs for energy to fuel your ...


2

Why on earth would you want to drink two gallons of water a day? While the myth of 8 glasses of water a day perpetuates, you don't need near that amount of water with or without creatine. Most of the "8 glasses" came about because people's diets became deficient in fruits and veggies that are mostly water. Now, that being said, yes, making sure that you ...


2

I have no idea what C4 you are talking about, but if it includes creatine, the effect of adding more creatine, will be the same as if you just took lots of creatine. Check how much creatine is in C4, then add creatine up to a max of 5g per day. More than that may cause minor negative effects, but is mostly a waste of money. Consuming more than 5g a day of ...


2

It makes for better marketing. A diet high in animal proteins likely already has more creatine than can be utilized by the body. According to this article: The typical male adult processes 2 grams of creatine per day, and replaces that amount through dietary intake and fabrication within the body. According to this article: For each kg uncooked ...


2

I recommend you check out Examine. It's a supplement encyclopedia, and is a great jumping off point for understanding what a particular supplement is and how it works. Importantly, all of their information is based on the best available research, which is extensively linked. Since you're interested in how the body responds to a particular supplement, you ...


2

3-5 grams of creatine per day (1 of your pills) is generally considered a safe amount. There has been evidence of liver/kidney damage as a result of taking too much Creatine, but seems to only be the case with people who already have kidney/liver problems. Studies have shown that as much as 20 grams of creatine per day is safe. The only real downside is ...


1

There are few things to say on the matter. 1) You cannot build good muscle if you only do kick-boxing and/or circuit resistance training. If you want to gain muscles you have to two things: weight-lift and eat properly (see 2). 2) The first thing to keep in mind when you want to gain weight is that you need to bring into your body more calories than you ...


1

You might want to cut out the calcium supplement. Recommendations for young healthy men is 1000-2500mg daily. There is some evidence that too much can cause cardio problems. Between the multi vitamins and your food you are likely getting plenty calcium. Best case you are paying for expensive urine, worst case you are starting damage that could curtail ...


1

Besides your protein intake, you need to cut "empty calories" (ie sugars) as much as possible if you want to build lean mass, and not gain fat. A can of pop has about 140 calories. Sure you need calories to live, but the reason it's called "empty" is because besides fuel your body for the day, that "food" (Coke) doesn't do anything else for your body. ...


1

Your training program looks good, ideally if you want to gain mass then you should focus on compound exercises (never compromise on form however) and as anyone will be able to tell you 80% of you gains will depend on your diet. Use this calculator to figure out how many calories you need to intake per day. Regarding the actual diet, definitely cut the ...



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