Creatine use
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Creatine use - 10/22/2007 1:25:30 PM
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UncleSamsNephew
Posts: 2
Joined: 10/22/2007
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Hello. I'm in the Army, and stationed in Iraq right now. I've never been very dedicated to weight-lifting/strength-training, but I'd like to work on that during my remaining 10 months here. I've heard a lot of people talk about creatine. I know next-to-nothing about it. Before posting this thread, I did a little searching on this site. There's so much stuff that pops up when you search, and so much advice, I'm not sure what to follow or adhere to. How often should an active weight-lifter use it? When should that person use it? Do you really need to substantially increase your water intake in conjunction with creatine consumption? Any other advice that you might share with me will be appreciated. Thank you.
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RE: Creatine use - 10/24/2007 7:00:33 AM
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UncleSamsNephew
Posts: 2
Joined: 10/22/2007
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Wow! Given my situation, I had expected to get more replies. Thank you though. I'll try and incorporate your advice into my routine.
(in reply to Old Navy)
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RE: Creatine use - 10/24/2007 7:24:12 AM
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exguitarplayer
Posts: 24
Joined: 8/27/2007
From: UPSTATE NY
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Try looking at this thread...it may provide you with some answers also.
Good Luck in your lifting. Stay as safe as one can in your situation.
With highest respect and admiration, exguitarplayer...69-73 Vietnam
http://www.discussbodybuilding.com/fb.aspx?m=310136
< Message edited by exguitarplayer -- 10/24/2007 9:36:04 AM >
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(in reply to UncleSamsNephew)
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RE: Creatine use - 10/24/2007 7:25:53 AM
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jheft
Posts: 3020
Joined: 1/3/2007
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Some other info for you...
You don't have to worry too much about increasing your water intake. As long as you're getting adequate amounts right now, you'll be fine. Most people recommend a gallon per day for bodybuilders generally, but I imagine you already have to drink a lot of water in Iraq to stay hydrated, so you might need more. But that's true whether or not you're using creatine.
Creatine builds up in your body's muscles, but also breaks down over time, so your body has a natural constant level of creatine in your system. The goal of creatine supplementation is to build up that equilibrium level in your body to a level that is higher than what it normally is from diet and your body's own production of creatine. So it takes a little while before it starts having an effect. You can do something called "loading" where you take a higher dose (usually 5 grams 4 times a day, instead of 5 grams once per day) for the first week. This gets you to an elevated level sooner, but it's completely optional. You can just start with a regular dose and you'll just have an effect somewhat later.
There's a pretty wide range of doses that can be used. Usually 5 grams per day is the "normal" dose and the dose used in most studies (taken both on off days and workout days.) I take 5 grams every day. Old Navy is recommending 10 grams (I think only on workout days), and he's really experienced, so I am sure that's a workable arrangement too. You can experiment a bit with the dosage to find the best trade-off for you.
Some people respond more strongly than others to creatine. It occurs naturally in meat, so if you already eat a lot of meat you might not see a big difference. There's a lot of anecdotal evidence that vegetarians have a very strong response to creatine. You'll know you're a responder because you'll add a few pounds of water weight within a few weeks of starting on it.
Sometimes questions from new forum members have been answered before, but with all the conflicting advice out there, it can sometimes be hard to find good answers with a search. A lot of people here do try to help out even if the questions are repeats, but sometimes some threads will fall through the cracks. If you have any other follow-up questions, please go ahead and ask.
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(in reply to UncleSamsNephew)
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