Creatine, how do I use it? Few quick questions;

I just got Creatine Monohydrate ~ Powder, how should I use it? I know I am supposed to start a loading phase and then slowly reduce the servings;

1/ How much should I take? Is there a ratio I go by when I start taking it and stop taking it?

2/ When should I take it?

3/ Should I mix it with milk, water.. juice?

4/ Should I take ALL the creatine in one dosage or split it out into separate dosages?

Moodster


I just got Creatine Monohydrate ~ Powder, how should I use it? I know I am supposed to start a loading phase and then slowly reduce the servings;

1/ How much should I take? Is there a ratio I go by when I start taking it and stop taking it?

2/ When should I take it?

3/ Should I mix it with milk, water.. juice?

4/ Should I take ALL the creatine in one dosage or split it out into separate dosages?

It should tell you all this on the box/pack/bottle.

Generally,

1) 2-3 tea spoons a day on loading, 1-2 after loading is complete (all brands have their own servings sizes and amounts) - loading is 1 week, entire cycle should last 8

2) take it when you choose, although some brands advise sepecific times such as waking, pre workout, post workout etc., you should take on an empty stomach though

3) mix with whatever you like, some choose to mix with their whey, personally i prefer water

4) refer to question 1


And have a month off it after each cycle

V,
    You're the Clipart Photoshop GOD!

 

_Virtuoso_

Moodster


I just got Creatine Monohydrate ~ Powder, how should I use it? I know I am supposed to start a loading phase and then slowly reduce the servings;

1/ How much should I take? Is there a ratio I go by when I start taking it and stop taking it?

2/ When should I take it?

3/ Should I mix it with milk, water.. juice?

4/ Should I take ALL the creatine in one dosage or split it out into separate dosages?

It should tell you all this on the box/pack/bottle.

Generally,

1) 2-3 tea spoons a day on loading, 1-2 after loading is complete (all brands have their own servings sizes and amounts) - loading is 1 week, entire cycle should last 8

2) take it when you choose, although some brands advise sepecific times such as waking, pre workout, post workout etc., you should take on an empty stomach though

3) mix with whatever you like, some choose to mix with their whey, personally i prefer water

4) refer to question 1


And have a month off it after each cycle

u really cant trust the dosing information on most supplements, its normally not very spot on. u are much better looking it up yourself.

and to the original post. im not a big believer in creatine loading phases. just stick with 5 grams post workout

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Agreed with Daniel. Make sure you drink plenty of water though. Plenty.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

You guys are firm believers in 5 grams? Every bodybuilding forum out here says something different. Makes it hard for readers like me to decide.

This is what it says;

"Mix 1 serving of Six Star Professional Strength Creatine 175 ml of cold water and consume immediately. for the first 5 days take 2 servings immediately after you workout out. if you are not working out that day, have the first serving in the morning when you wake up and the second serving 12 hours later. For subsequent days, take 1 serving immediately after you work out. If you are not working out that day the first serving in the morning when you wake up. For best results use for 8 weeks.

So i have to have 2 scoops of Creatine with my protein powder? Lame.

My $.02:

Like Daniel, I think the loading phase is overrated.  And given that Creatine is a food product you are likely to get in all kinds of varied dosages just by eating (or not eating) red meat, you can safely consume 5g/day for months without any side effects.

I use one heaping teaspoon in my post-workout protein shake every day.

I'd put it in a sports drink to sip while I'm working out, but that just makes me nauseous, and I prefer plain water in the gym.

Three months on, two weeks off.

My home away from DBB

veggeep


My $.02:

Like Daniel, I think the loading phase is overrated.  And given that Creatine is a food product you are likely to get in all kinds of varied dosages just by eating (or not eating) red meat, you can safely consume 5g/day for months without any side effects.

I use one heaping teaspoon in my post-workout protein shake every day.

I'd put it in a sports drink to sip while I'm working out, but that just makes me nauseous, and I prefer plain water in the gym.

Three months on, two weeks off.

After you took creatine did you see good results?

I take it until I run out and take it again when I have the time to buy one.

I had one guy ask me on another board if there is a such thing as creatine rage, he believes he has it.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Moodster

veggeep


My $.02:

Like Daniel, I think the loading phase is overrated.  And given that Creatine is a food product you are likely to get in all kinds of varied dosages just by eating (or not eating) red meat, you can safely consume 5g/day for months without any side effects.

I use one heaping teaspoon in my post-workout protein shake every day.

I'd put it in a sports drink to sip while I'm working out, but that just makes me nauseous, and I prefer plain water in the gym.

Three months on, two weeks off.

After you took creatine did you see good results?

Phenomenal results.  I will never train without it.  I notice far greater recovery effectiveness, both between workouts, and between sets within the same workout.  It really does help me train harder, with less dawdling around between sets.

It also contributes noticeably to muscle size, thanks to the cell volumizing effect.  A lot of people here badmouth that as "water bloat", but I personally rather like it.  It want my muscles thoroughly hydrated and saturated with nutrients when I'm working out, and that "bloating" leads me to believe that's happening.

My home away from DBB

veg, what creatine you using? My wal-mart brand aint doin squat.

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

Take a lot of water with it.

Monohydrate and micronized are generally the best (for most people).

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

13yroldweightlifta


veg, what creatine you using? My wal-mart brand aint doin squat.

Haha I just bought Six Star Muscle Creatine at Walmart for 24 bucks! I wouldn't generalize the product from where it is being sold however. I find that a little bit materialistic.

What brand is your Creatine? And if you are 13 years old.. should you even be on it? lol.

Moodster

13yroldweightlifta


veg, what creatine you using? My wal-mart brand aint doin squat.

Haha I just bought Six Star Muscle Creatine at Walmart for 24 bucks! I wouldn't generalize the product from where it is being sold however. I find that a little bit materialistic.

What brand is your Creatine? And if you are 13 years old.. should you even be on it? lol.

There is creatine in lots of things, if you eat a 1 lb. steak, you are getting 2-3 grams of it..I don't personally use it at the moment, but this winter and spring I probably will while I am bulking for football. Also, I am not a huge beleiver in the loading phase myself, but there is some creatine cycling that seems to work good.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

connelly

Moodster

13yroldweightlifta


veg, what creatine you using? My wal-mart brand aint doin squat.

Haha I just bought Six Star Muscle Creatine at Walmart for 24 bucks! I wouldn't generalize the product from where it is being sold however. I find that a little bit materialistic.

What brand is your Creatine? And if you are 13 years old.. should you even be on it? lol.

There is creatine in lots of things, if you eat a 1 lb. steak, you are getting 2-3 grams of it..I don't personally use it at the moment, but this winter and spring I probably will while I am bulking for football. Also, I am not a huge beleiver in the loading phase myself, but there is some creatine cycling that seems to work good.

There are nutrients in every food. However many doctors recommend the minimum age to use Creatine Monohydrate be 18 years of age.

Moodster

connelly

Moodster

13yroldweightlifta


veg, what creatine you using? My wal-mart brand aint doin squat.

Haha I just bought Six Star Muscle Creatine at Walmart for 24 bucks! I wouldn't generalize the product from where it is being sold however. I find that a little bit materialistic.

What brand is your Creatine? And if you are 13 years old.. should you even be on it? lol.

There is creatine in lots of things, if you eat a 1 lb. steak, you are getting 2-3 grams of it..I don't personally use it at the moment, but this winter and spring I probably will while I am bulking for football. Also, I am not a huge beleiver in the loading phase myself, but there is some creatine cycling that seems to work good.

There are nutrients in every food. However many doctors recommend the minimum age to use Creatine Monohydrate be 18 years of age.

Many doctors also reccomend not squatting as it is bad on your knees.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

connelly


Many doctors also reccomend not squatting as it is bad on your knees.

Lol, are you insulting doctors? No I assume you are not, haha.

Anyways 13 years old is a tad young to start lifting weights.

Connelly was probably joking.

Mark Rippetoe is the man that has proven orthopedic surgeons over and over that squatting is not bad for your knees when done properly and can actually strengthen the knees.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Moodster

connelly


Many doctors also reccomend not squatting as it is bad on your knees.

Lol, are you insulting doctors? No I assume you are not, haha.

Anyways 13 years old is a tad young to start lifting weights.

haha, I guess you assumed wrong?A doctor told me that having more than 1 gram of protein per kg was dangerous.
 
And 13 years old isn't to young to start lifting weights, as long as the person is dedicated and knows what there doing then there isn't really any age to young.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

MVP


Connelly was probably joking.

Mark Rippetoe is the man that has proven orthopedic surgeons over and over that squatting is not bad for your knees when done properly and can actually strengthen the knees.

Masturbation is actually good for penis enlargement and it works the forearm extensors quite well.

connelly

Moodster

connelly


Many doctors also reccomend not squatting as it is bad on your knees.

Lol, are you insulting doctors? No I assume you are not, haha.

Anyways 13 years old is a tad young to start lifting weights.

haha, I guess you assumed wrong?A doctor told me that having more than 1 gram of protein per kg was dangerous.
 
And 13 years old isn't to young to start lifting weights, as long as the person is dedicated and knows what there doing then there isn't really any age to young.

Haha, and yes.. I am sure 12 and 13 year olds have the wisdom of professional bodybuilders lol. Lifting weights at a young age is not only dangerous but can be hazardous. At 13 years old your body is growing and plates are moving.. not the best time to messing around with weight Nah'm sayiinnn??? . The movements if done correctly have little to no effect on damaging your height BUT what happens if you hurt yourself and get seriously injured? That may/will in fact change your growing progress. MMMKAY.

Haha I'm not gonna argue with you about stuff like this..yes lifting is dangerous to a certain extent, but not any more so than for someone older. And lifting doesn't effect height at all, infact the only thing it could do is possibly make you taller based on the higher test. levels, although I don't really beleive that.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Doctors are surgeons, not exercise physiologists. Their advice is sometimes good on certain things but I would never let one tell me something different than I already know.

1.5-2g of protein for every kg of bodyweight is the general guideline.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

13yroldweightlifta


veg, what creatine you using? My wal-mart brand aint doin squat.

I just finished a 1000g container of Optimum Nutrition Creatine Monohydrate.  Lasted a little over 4 months.  Now I'm starting a new bucket from GNC (only because I waited too long to refresh my supply and I was in a pinch -buy your Creatine online if you can.  There's no good reason to spend more than $30 on 1000g of it.)

Personally, I don't think it matters what brand you use -monohydrate is monohydrate no matter who makes it.  Unless you're talking about formulations that include all kinds of other silliness like Arginine and stimulants.  The jury will forever be out on that, since every ingredient adds a complexity that can't be credited beyond personal experience and preference.

As to your current brand not working, it is entirely possible that nobody's monohydrate will work for you -it could also have a LOT to do with your age.  Some people respond very well to creatine, others not at all.  And that's where it's so nice to be a veggie freak.  Since I don't eat red meat, and consequently don't get a lot of creatine from my diet, I reap huge dividends from supplementing with it.  No offense, but creatine is going to work a lot more profoundly in people who have already cleared puberty and are packing a significant amount of muscle mass already.  I personally wouldn't recommend anyone under 17 using the stuff. 

My home away from DBB

I am finding the powder is hard to swallow, I think I am going to use pill form from now on.

13 years old is not too young at all, and seeing as most boys start puberty at 13, working out and all that test is going to do great things.

There are plenty of kids who start around age 13 and get to 6' or taller so your little synopsis of "underage bodybuilding" is a little off.

Did you know the rate of injury through body building is lower then any major contact sport? I really think you should research your data before spouting off at the mouth and preaching to younger members. I think Connelly is doing a great job, and wish I knew what I knew now at his age.

Judging from posts, he also seems a little more mature then you. Go figure.

Moodster

connelly

Moodster

connelly


Many doctors also reccomend not squatting as it is bad on your knees.

Lol, are you insulting doctors? No I assume you are not, haha.

Anyways 13 years old is a tad young to start lifting weights.

haha, I guess you assumed wrong?A doctor told me that having more than 1 gram of protein per kg was dangerous.

And 13 years old isn't to young to start lifting weights, as long as the person is dedicated and knows what there doing then there isn't really any age to young.

Haha, and yes.. I am sure 12 and 13 year olds have the wisdom of professional bodybuilders lol. Lifting weights at a young age is not only dangerous but can be hazardous. At 13 years old your body is growing and plates are moving.. not the best time to messing around with weight Nah'm sayiinnn??? . The movements if done correctly have little to no effect on damaging your height BUT what happens if you hurt yourself and get seriously injured? That may/will in fact change your growing progress. MMMKAY.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Nm0ney34


13 years old is not too young at all, and seeing as most boys start puberty at 13, working out and all that test is going to do great things.

There are plenty of kids who start around age 13 and get to 6' or taller so your little synopsis of "underage bodybuilding" is a little off.

Did you know the rate of injury through body building is lower then any major contact sport? I really think you should research your data before spouting off at the mouth and preaching to younger members. I think Connelly is doing a great job, and wish I knew what I knew now at his age.

Judging from posts, he also seems a little more mature then you. Go figure.

Why are you so butt hurt? I am just trying to have a good time.. damn. All I said is that at 12-13 years old you normally are not at the mindset to be lifting heavy weights. And why would you be? The average youngster is not mature enough to be working out safely and chances are does not have the intellect to workout properly.

IF in fact the child knew proper lifting techniques, warms up and has a registered fitness professional with him/her then that is great. But going to the gym alone at 13.. is not the smartest idea. Which is why the average gym has an age restriction of 15-16 years with parental approval.

lol...no one is butt hurt.

The point was is your view on the subject of younger kids lifting is off, and in some aspects very very wrong.

Your underlying attitude didnt help your cause either.

Im not sure what gyms you go to, but every single one I have been in since I have been 16 has been 13-16 with parent supervision and 16+ alone.

Your right in the sense the kid needs to understand and respect the weights because your right they can get hurt. But no one is talking about sending a 13 year old to go lift with no guidance or supervision. Showing them at a young age they have the power to take care of themselves and help them grow and get stronger at sports/physical activities is a great thing to drill into their head.

Connelly knows a good amount for being 13, more then a lot of people who come here know.

Moodster

Nm0ney34


13 years old is not too young at all, and seeing as most boys start puberty at 13, working out and all that test is going to do great things.

There are plenty of kids who start around age 13 and get to 6' or taller so your little synopsis of "underage bodybuilding" is a little off.

Did you know the rate of injury through body building is lower then any major contact sport? I really think you should research your data before spouting off at the mouth and preaching to younger members. I think Connelly is doing a great job, and wish I knew what I knew now at his age.

Judging from posts, he also seems a little more mature then you. Go figure.

Why are you so butt hurt? I am just trying to have a good time.. damn. All I said is that at 12-13 years old you normally are not at the mindset to be lifting heavy weights. And why would you be? The average youngster is not mature enough to be working out safely and chances are does not have the intellect to workout properly.

IF in fact the child knew proper lifting techniques, warms up and has a registered fitness professional with him/her then that is great. But going to the gym alone at 13.. is not the smartest idea. Which is why the average gym has an age restriction of 15-16 years with parental approval.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Nm0ney34


lol...no one is butt hurt.

The point was is your view on the subject of younger kids lifting is off, and in some aspects very very wrong.

Your underlying attitude didnt help your cause either.

Im not sure what gyms you go to, but every single one I have been in since I have been 16 has been 13-16 with parent supervision and 16+ alone.

Your right in the sense the kid needs to understand and respect the weights because your right they can get hurt. But no one is talking about sending a 13 year old to go lift with no guidance or supervision. Showing them at a young age they have the power to take care of themselves and help them grow and get stronger at sports/physical activities is a great thing to drill into their head.

Connelly knows a good amount for being 13, more then a lot of people who come here know.

Hm? Perhaps it is not my point of view that is off? It could be we share different opinions.

This is what I used to see daily in the weight room;

I would see a bunch of basketball players or Baseball players come in at the ages of 13-15 (most likely) and sit around or throw around weights. I have seen an enormous amount of young males throw at least 60% more weight then they can handle on their bench in their wife beaters to impress the chicks or "intimidate" other guys in the gym. Once I see them lift the weight and go half down to their chest and their arms give out.. who jumps in for the rescue? Me. After the 100th time of seeing children being careless with weights that can kill them.. I am stating an opinion that children should be accompanied by a registered health professional. I have also stated earlier in this thread that .. at 13 years of age and experimenting with supplementation is not a good idea. Why? Well their is a reason the "(adults take 1-2 scoops etc..) which is stated" or the "Not for under 18 years of age." You think I am wrong? then you are being narrow minded by saying so. Bodybuilding CAN be one of the healthiest activities/sports on the planet if done correctly. It is the only sport on the planet that combines cardiovascular activity with resistance training. Their is NO reason to kick the can that starting a healthy lifestyle young is wrong. Its not, you are never to young or old to start taking care of yourself. But their is a line when it comes to safety and maturity. If you are not mature enough to respect and view the realities of your body and how strong you are.. then you should not be working out.