10

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 weight increase. The point of creatine is to improve muscle recovery between sets by increasing their susceptibility to water, and thus their durability and stamina. ...


6

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 water in the muscle which makes them look bigger. There isn't actually more muscle. Your TDEE remains consistent. Creatine can help keep performance up. This in ...


5

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 limits and it doesn't seem to help for endurance training. Per WebMD: Creatine is LIKELY SAFE when taken by mouth appropriately for up to 5 years. When taken by ...


5

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 hit the gym, an intra-workout tagging along with you in the gym, a post-workout so you don't miss out on this mad gainz, supplements throughout the day to the ...


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 in ...


4

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 than 5g any time of day. (Brown Rice) Protein -- protein is protein. There is minimal increased uptake during and post training. One book recommended 10-15g pre,...


4

An answer to another question lead me to an the article Conquering creatine myths with science which also talks about other forms of creatine: Harris showed that the vast majority of creatine powder consumed is absorbed -- about 95% of the dose. […] Special treatments and "delivery systems," such as micronization, effervescent powder, or sublingual ...


4

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 sources, eat varied and supplement only as needed. Paying a premium for things that are needlessly complex (such as whey isolate instead of simple concentrate) ...


4

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 may be this, or anecdotal evidence that creatine causes cramps - which does not appear to be backed up by evidence (3)(4), which has caused some articles to ...


3

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 supplemented through a loading protocol. To start loading, take 0.3 gram per kilogram of bodyweight per day for 5–7 days, then follow with at least 0.03 g/kg/day ...


3

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 supplement a weight gainer to pack on mass, you will likely need to continue to keep your caloric intake at a certain level to continue to sustain your bulk. ...


3

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 results are the same with it. I have also taken a scoop of creatine(when i first started) and a cup of coffee before my work outs and i saw and felt the creatine ...


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 red meat,...


2

I have used C4 quite a bit along side with Creatine as well. Depending on your creatine, C4 won't be giving you that much creatine (I believe it was 1g per scoop). Some people claimed creatine needed a "loading phase" but that hasn't been proven. In fact, the "loading phase" was popularized by companies who wanted to sell more of their product. They would ...


2

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 ...


2

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 ...


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 ...


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

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 muscles. Thus, when you take diuretics and creatine concurrently, you increase the potential for dehydration and kidney damage. So that could be a concern (...


2

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 hydration, immunity, and minimizing DOMS. But those affects are really pretty small. Generally your body makes all the glutamine it can use, and I've heard arguments ...


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

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 etc. A high dose of sugar (not carbs, >sugar<) in the very long term can give you diabetes. So if you're like me and need a shitload of calories to pack on ...


2

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.) I've experimented a bit and ended up taking the same amount every day, be it rest day or not. As far as I've read, it's stored and will just build up over time. ...


2

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: https://examine.com/supplements/creatine/ - on the same site you can also find information about BCAAs. that said, creatine is cheap, safe and effective: you'll ...


1

Creatine isn't going to hurt you. And I can see it providing some good benefits for you, because what you're describing seems a lot like HIIT (High Intensity Interval Training). The way creatine could help you here, is by providing better endurance through increased muscle recovery during sets/intervals. Also, creatine strengthens muscular contraction, ...


1

No. DMAA was banned in 2012, but not creatine.


1

If using something like mass gainer (mostly dexstrose) is the only way you're able to maintain a high calorie intake, then you will lose mass if you stop taking it. I don't think this is the case though, just eat more food generally and you will maintain your muscle weight. Creatine gives you a performance boost that can make you gain more muscle since you ...


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