26 votes
Accepted

Losing muscle despite doing exercise

Resistance training is the primary preserver of muscle mass while in a caloric deficit. Eating protein alone isn't enough, you need resistance training plus protein. The pushups will be effective at ...
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10 votes
Accepted

How to avoid Creatine dependence?

First off, don't place too much value in your identification as an ectomorph. It belongs to a very old, and debunked myth about somatotypes. Now, the point of creatine isn't to gain a permanent ...
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  • 17.4k
8 votes

Should I stop Creatine because of the weight gain?

Creatine supplementation typically causes weight gain of around 1-2kg. 1 It also takes about 30 days to completely clear from one's system.2 So if you think carrying an extra 1-2kg of water weight ...
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6 votes
Accepted

Using creatine powder for fat loss

No. Not in the way you're thinking. The reason more muscle burns fat faster than less muscle is because there are physically more muscle cells that require nutrients to function. Creatine just holds ...
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  • 6,456
6 votes

Losing muscle despite doing exercise

If you're losing weight too fast, more than a couple lb's (1 KG) a week, you'll definitely burn more muscle. Having macros cutting out a lot of carbs will also reduce muscle, because low carb is ok ...
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  • 3,112
5 votes
Accepted

Is Creatine bad for you?

TL;DR: There don't seem to be many negative side effects besides water retention and the need to take in more water, although the benefit is limited for people who aren't already up against their ...
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  • 8,447
5 votes

Are BCAA supplements and/or creatine necessary when balancing power and cardio training?

In general I think all the colorful drinks are about marketing. The supplement industry has done a good job of convincing people that products are required pretty much 24/7. A pre-workout before you ...
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  • 14.9k
5 votes

Losing muscle despite doing exercise

Your scales cannot accurately measure muscles mass. It might be getting an estimate of lean mass, but you can expect lean mass to decrease on a diet. Its not a loss of muscles fibres but rather a loss ...
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4 votes
Accepted

Effect of whey protein on blood cholesterol level

First of all, BCAAs are branched-chain amino acids, and amino acids are the building blocks for protein. Your body can get amino acids from protein sources by catabolism just fine. Eat good protein ...
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  • 2,480
4 votes

Creatine and water retention. Why to drink more water?

Creating draws more water into your muscle cells, which helps to increase muscle bulk and also increase protein synthesis (1)(2), although the total amount of water involved is relatively small. It ...
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  • 611
4 votes
Accepted

muscle group schedule and creatine cycling

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 ...
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4 votes
Accepted

Taking supplements - Glutamine, brown rice protein, creatine

Check out these resources for more specifics about the supplements: Glutamine -- not shown to increase muscle mass, but shown to lower inflammation (i.e. recovery). Timing doesn't matter. No more ...
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3 votes
Accepted

Will taking MassGainer and Creatine risk damage to my body in long run?

Neither of these supplements are habit forming so no, your body will not "crave" them after you stop using them. However, the effects of both will subside when you stop taking them. If you need to ...
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  • 168
3 votes

How much creatine should I eat on off-days?

Yes, creatine can be taken on rest days as well. Here is an excellent article with research backed data on creatine: http://examine.com/supplements/Creatine/ Creatine monohydrate can be ...
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  • 280
3 votes
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Caffeine and creatine

What ever you read, you can take creatine whenever you feel more comfortable. I have taken it in the mornings, and now i take it after workouts, because of bro science. At the end of the day, my ...
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  • 418
3 votes
Accepted

Should I stop Creatine because of the weight gain?

Creatine isn't going to help a lot, but it wouldn't hurt either. The improvement in muscle endurance due to creatine is minor, and it confers no improvement in prolonged cardiovascular exercise. ...
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  • 46
3 votes

Losing muscle despite doing exercise

Exercise does not build muscle. At all. At most, exercise can create the conditions to build muscle. But exercise, itself, is catabolic: it only breaks down muscle. Building muscle requires anabolic ...
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  • 41
2 votes

taking creatine in line with take a diureic

LiveStrong.com states that Diuretics are drugs formulated to remove excess water from your bloodstream to ease the pressure against the walls of your veins. Creatine also redirects fluids into the ...
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  • 1,272
2 votes

How much glutamine and creatine is good?

I'd use a calculator online to get a fairly accurate idea of your recommended calories and daily macros (protein, fat, carbs). Glutamine has rather minor impacts, most notably affecting cell ...
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  • 14.9k
2 votes

Creatine supplementation for a Vegan athlete

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 ...
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  • 549
2 votes

Will taking MassGainer and Creatine risk damage to my body in long run?

I just wanna add something (i might be wrong, a doctor confirmation would be appreciated) but 98% of mass gainers use high in sugar and high IG carbs as a calorie source. Aka maltodextrine or fructose ...
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2 votes

Are BCAA supplements and/or creatine necessary when balancing power and cardio training?

BMI is not well applicable to athletes. impedance scales are close to useless, except maybe if you take samples over a long period and then use averages. the effects of creatine are described here: ...
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  • 131
2 votes

How much creatine should I eat on off-days?

I use creatine as a supplement for boxing, to increase endurance when I'm training up to a fight(I cut it 3 weeks before a fight to throw off the water weight that it adds. For me, it's around 2kg.) ...
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  • 479
2 votes
Accepted

Possible to determine amount of creatine from package details?

There is a standard way to read supplement labels. The linked webpage is a useful visualization. There is an "active" section and an "other" or "non-active" section in a ...
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  • 4,497
2 votes
Accepted

Will creatine prevent initial joint soreness when starting exercise?

Creatine does not reduce muscle damage or soreness, or enhance recovery.1 If you're experiencing joint pain during initial sets, and it goes away as you continue doing sets, that just sounds like you ...
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1 vote

Should I use Nitrobolon for better muscles growth?

This looks like it's a combo Nitric Oxide + Creatine supplement. Nitric Oxide is coming from the arginine and citrulline. Glutamine is for digestion. Creatine does creatine things (increases water ...
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  • 4,497
1 vote

Natural alternatives for boosting creatine levels

Aside from supplements, beef, fish, and red meat contain the highest levels of creatine; in that order. Lesser amounts can be found in milk. My googling tells me that it's roughly a pound of beef for ...
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  • 4,497
1 vote
Accepted

Should I continue taking creatine when on a long break from training?

Creatine is a molecule in an energy system (creatine phosphate) that can rapidly produce energy (ATP) to support cellular function. Thus its performance-enhancing and neuroprotective properties. A ...
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  • 6,954
1 vote

Should I continue taking creatine when on a long break from training?

You dont need to stop taking creatine if you are going for 8 days break, your creatine levels in body will decrease if you do so, As you are not going to workout I would recommend you taking 5g ...
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