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re: Does creatine make a difference?
Posted on 3/6/24 at 10:19 am to poule deau
Posted on 3/6/24 at 10:19 am to poule deau
The consensus used to be to cycle creatine but I think more recent research has shown that you can just keep taking it daily without much difference.
2
Posted on 3/6/24 at 10:24 am to OysterPoBoy
quote:
OysterPoBoy
Thanks
Posted on 3/6/24 at 11:03 am to ronricks
quote:
everyone should take it.
No, not everyone should take it. I tried. It caused the worst gout flares I've ever experienced.
Posted on 3/6/24 at 11:34 am to BottomlandBrew
quote:
I tried. It caused the worst gout flares I've ever experienced.
That was the beer. Aren't you a vegetarian too?
Posted on 3/6/24 at 12:23 pm to Yeahbuddy35
quote:
How will this affect the running?
If you're doing normal long runs, it won't negatively impact your running, but you're not going to see massive gains in aerobic performance. You would get more benefits out of creatine for sprint activities.
Posted on 3/6/24 at 12:33 pm to BilbeauTBaggins
Reading this thread inspired me. Went out and picked up some creatine today.
I’ll be interested to track any progress I make over the next couple months.
I’ll be interested to track any progress I make over the next couple months.
Posted on 3/6/24 at 12:37 pm to BilbeauTBaggins
LINK /
From the abstract:
Whole paper is available for free online.
From the abstract:
quote:
When co-ingested with carbohydrates, creatine enhances glycogen resynthesis and content, an important fuel to support high-intensity aerobic exercise. In addition, creatine lowers inflammation and oxidative stress and has the potential to increase mitochondrial biogenesis. In contrast, creatine supplementation increases body mass, which may offset the potential positive effects, particularly in weight-bearing activities. Overall, creatine supplementation increases time to exhaustion during high-intensity endurance activities, likely due to increasing anaerobic work capacity. In terms of time trial performances, results are mixed; however, creatine supplementation appears to be more effective at improving performances that require multiple surges in intensity and/or during end spurts, which are often key race-defining moments. Given creatines ability to enhance anaerobic work capacity and performance through repeated surges in intensity, creatine supplementation may be beneficial for sports, such as cross-country skiing, mountain biking, cycling, triathlon, and for short-duration events where end-spurts are critical for performance, such as rowing, kayaking, and track cycling.
Whole paper is available for free online.
Posted on 3/6/24 at 12:39 pm to OysterPoBoy
I’ve taken it from about Nov-March for past 12 years or so. Maybe one day I’ll try year-round.
I’ve noticed some subtle improvements when on it but nothing dramatic. I believe in the benefits, some more obvious than others.
I’ve noticed some subtle improvements when on it but nothing dramatic. I believe in the benefits, some more obvious than others.
Posted on 3/6/24 at 12:41 pm to Yeahbuddy35
Your body uses 3 main energy systems depending on the demands placed on it:
1. The phosphagen/ATP-PC system. This is where the Creatine will make the difference. This is when short/intense energy demands are placed on the body. You will see most competitive strongmen/powerlifters using Creatine.
2. Glycotic system - will kick in after a few mintues of excercise. Carbs/stored glycogen are the main source of energy.
3. Oxidative/Aerobic system - this is the system your body will use when your distance runs take place, Creatine will not help much here, its about oxygen.
1. The phosphagen/ATP-PC system. This is where the Creatine will make the difference. This is when short/intense energy demands are placed on the body. You will see most competitive strongmen/powerlifters using Creatine.
2. Glycotic system - will kick in after a few mintues of excercise. Carbs/stored glycogen are the main source of energy.
3. Oxidative/Aerobic system - this is the system your body will use when your distance runs take place, Creatine will not help much here, its about oxygen.
This post was edited on 3/6/24 at 12:42 pm
Posted on 3/6/24 at 12:53 pm to TigerAlum93
What's the recommended dosage for workout days and non workout days? I just bought some Creapure Creatine.
Also, what about the time of day to take on workout and non workout days?
Also, what about the time of day to take on workout and non workout days?
Posted on 3/6/24 at 12:55 pm to Arkapigdiesel
None of that matters. 5mg per day, every day. Whatever time of day you can remember to take it (I take it every morning when I wake up. My son is all over the place on when he takes his because his mornings are rushed/hectic, so he forgets a lot and takes it when he gets home from school or with protein shakes at night).
Posted on 3/6/24 at 1:57 pm to Yeahbuddy35
This board has gone soft
Yes, definitely. But -
I mean do you need it if you only lift 2 days? Seems to me you are more into cardio than strength and muscle building.
quote:
Does creatine make a difference?
Yes, definitely. But -
quote:
I am currently lifting twice a week and running three times a week
I mean do you need it if you only lift 2 days? Seems to me you are more into cardio than strength and muscle building.
Posted on 3/7/24 at 5:43 am to Yeahbuddy35
Does creatine need to be take strictly pre workout or would you benefit taking it at any time?
Posted on 3/7/24 at 6:33 am to Uncle JackD
quote:
Does creatine need to be take strictly pre workout
No.
Posted on 3/7/24 at 8:43 am to Mo Jeaux
Good. Because I’ve been chugging it with water @ 430 when I get up. I’d much prefer to put it in a protein shake later in the morning.
Posted on 3/7/24 at 9:09 am to Arkapigdiesel
5g consistently. doesn't matter when. just get 5g daily
and lots of other benefits besides muscle and strength, its great for long term brain health.
and lots of other benefits besides muscle and strength, its great for long term brain health.
Posted on 3/7/24 at 10:22 am to Uncle JackD
quote:
Does creatine need to be take strictly pre workout or would you benefit taking it at any time?
Buy a big jar of 5mg gummies and eat one per night like you would other supplements or multivitamins. If you want to overload to start, be prepared for some stomach discomfort.
Posted on 3/7/24 at 10:37 am to ronricks
quote:Absurd. Eat real food.
everyone should take it.
Posted on 3/7/24 at 10:46 am to Big Scrub TX
quote:
Absurd. Eat real food.
Creatine is a supplement
quote:
noun
noun: supplement; plural noun: supplements
/'s?pl?m?nt/
1.
something that completes or enhances something else when added to it.
Nowhere did I say to stop eating and use creatine instead. I eat between 16 to 24 oz of steak a day but I still use creatine just like I still drink one or two whey isolate shakes a day - as a supplement not to replace real whole foods. Creatine has benefits beyond exercise and muscle building as well.
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