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8

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 ...


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 ...


5

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 ...


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 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 ...


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, ...


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 ...


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 ...


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

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

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

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

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 ...


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 ...


1

Mike Mentzer, a former mr Universe (only one with a perfect score), ate around 100 grams of protein daily. He questioned bodybuilding dogma (and was probably the most controversial bodybuilder ever) and reasoned it made no sense to eat a lot of protein because protein wasn't used for energy like carbs and fat are. That means it isn't dependent on your ...


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

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 ...


1

It seems to me that this may be coincidence and the bloating isn't related to the creatine. My reasoning: You are basing this observation on one data point, and have observed no such effect when taking creatine in the past. What else did you eat or drink that day? Have you tried Jack3d again and noticed a similar effect? The caffeine in the Jack3d is a ...


1

This paper that I found on Creatine levels and diet cites some studies that say creatine starts to degrade at 115 degrees in fish, and that baking meat causes 92% loss of available creatine due to actual breakdown and then other actions occurring because of that breakdown. (Note: While it is a research paper, most likely from a college student, it lists a ...


1

5 grams with your post-workout shake is the best way to take it. You can have it for 8 weeks then givve a 4 weeks of, but some people don't even cycle it. There's no known any side effects for creatine if you consume it responsibly. Some people talk about kidney failure etc but it's more about consuming right amount of water every day.



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