Starting With Creatine
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Starting With Creatine - 1/11/2008 7:01:43 AM
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highdrake
Posts: 46
Joined: 3/15/2006
From: Texas
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Hey everyone, I've been a member here for a while but am starting a new turnaround in working out. Basically before I do anything I need to know the following if available:
1. Can you gain mass just taking creatine? I understand how creatine works I just need to know if some people can't get mass from it. Also I need a known effective way to take it. Once a day 30 min before workout? Or before and after workout everyday? How long until I should see changes?
2. Can you gain mass just doing plyometric exercises? If so what are they? All I know is push ups. I have no equipment and need some free-weight workouts if anyone can help.
I also want to mention that I only want to take creatine. I understand protein is important and eating right, but I have a super high metabolism and don't really want to go that route.
< Message edited by highdrake -- 1/11/2008 7:27:16 AM >
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RE: Starting With Creatine - 1/11/2008 7:17:22 AM
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jheft
Posts: 3020
Joined: 1/3/2007
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1) No. The usual dose is 5 grams every day (including off days).
2) No. You need resistance in order to build new muscle mass.
It is impossible to gain mass if your diet doesn't have the calories to support weight gain.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to highdrake)
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RE: Starting With Creatine - 1/11/2008 7:21:03 AM
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highdrake
Posts: 46
Joined: 3/15/2006
From: Texas
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quote:
ORIGINAL: jheft
1) No. The usual dose is 5 grams every day (including off days).
2) No. You need resistance in order to build new muscle mass.
It is impossible to gain mass if your diet doesn't have the calories to support weight gain.
1. So that means that just taking creatine won't give me mass even if I consume creatine (5 grams) everyday?
2. So things like push ups won't cut it?
(in reply to jheft)
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RE: Starting With Creatine - 1/11/2008 7:33:47 AM
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jheft
Posts: 3020
Joined: 1/3/2007
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1. Correct. Creatine may help you increase the intensity of your workouts, which could lead to better gains. But without a good workout program and a proper diet with sufficient calories, creatine will get you nowhere. The most it could do would add a few pounds of water.
2. No. They might do a little bit for a short period of time, but you'll need more weight than that to gain over the long term. There are other body-weight exercises that you can do, but you'll be very limited.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to highdrake)
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RE: Starting With Creatine - 1/11/2008 7:42:08 AM
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highdrake
Posts: 46
Joined: 3/15/2006
From: Texas
Status: offline
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Thanks for the help jheft.
(in reply to jheft)
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RE: Starting With Creatine - 1/15/2008 8:49:00 PM
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c.j.dono
Posts: 60
Joined: 12/31/2007
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buy a pass to a gym
(in reply to highdrake)
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RE: Starting With Creatine - 1/15/2008 11:24:21 PM
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S. Max Gordon
Posts: 12
Joined: 1/15/2008
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I definantly agree with the posts above. Creatine is a suppliment, not a replacement. That being said, I like creatine a lot myself.
As for timing, here is something I wrote for someone else on the subject that I'll share with you:
My general recommendations to people: Half one hour before your workout, the other half immediately after on workout days. First thing in the morning on days off.
....... Did you really think that was the end of my post? I can’t let you run off without knowing why!
Let’s look at what exactly creatine does first off. During high-intensity muscle activity, ATP molecules are the main fuel for the enzyme motors of the muscle. During muscle contraction, ATP (adenosine tri phosphate) loses a phosphate molecule to create energy and gets converted to adenosine di phosphate (ADP). Now in order to produce more energy ADP must be converted back to ATP. Now when ATP is depleted, creatine acts as a source of phosphate and converts the ADP molecule to ATP molecule. The more creatine is available to the body, the faster a body can produce ATP molecules. Therefore - more energy is available for the muscle contractions. This is how creatine acts as a great energy source for short bursts of exercise such as sprinting, bodybuilding and other athletic activities.
These increased amounts of creatine slow the possibility of fatigue.
Now, it can take up to an hour for the creatine to actually enter the muscle cell to replenish stores. At this point, you have about an hour – hour and a half before the remaining creatine in your blood stream is converted to creatinine and excreted through the urine. Use it or loose it at this point, basically.
Post workout, you have been depleting stores, and your insulin sensitivity is high. This is the perfect time for the rest of your creatine to replenish your stores, and creatine helps in the synthesis of protein, which further promotes muscle growth and development, as well.
As for first thing in the morning on your off days, again it’s a matter of insulin sensitivity. This is a great time to take your creatine for optimal effect on the days in which you will not be hitting the gym.
Hope it was of some help.
_____________________________
S. Max Gordon, NASM-CPT, Personal Fitness Chef
www.awentraining.com
(in reply to c.j.dono)
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