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Use of Creatine

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Use of Creatine - 11/2/2003 7:55:24 PM

PAL

Posts: 53
Joined: 8/15/2003
Status: offline

Hi,

I'm 38 and I've been going to the gym for almost two years now. I'm a slim build and I've gained some strength from working out regularly but I would like to work on more mass and further increase strength. I'm totally committed to lifting but like everyone you want to see even more results than what I've accomplished so far . I even use a personal trainer a few times a month so he can push me to the limit.

I've been following some of the different threads and how many of you are taking supplements such as creatine, v12, etc. I take a multivitamin daily and thats it, I'm not a nutritionist by any means so I know I don't eat right but I do try to eat as healthy as I can. Are there any other supplements that I might want to consider? Should I really try creatine to further attain my goals while working out? I'm also concerned about the health risks involved in taking supplements such as creatine.

Thanks! Smile

Post #: 1

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RE: Use of Creatine - 11/2/2003 8:48:10 PM

Marc David

Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline

Welcome to DB PAL! Smile

quote:

I'm a slim build and I've gained some strength from working out regularly but I would like to work on more mass and further increase strength.

You should check out the Max-OT guide and the Sample Bulk Diet. The Max-OT program has really helped me out and I'm an ectomorph build. While it's not THE program, it's certainly A program to follow. And since you've been working out for a bit and have access to a personal trainer, this might be a great time to try it. It's short, it's sweet, it's intense but it does do wonders for strength and in some cases, size. The sample bulk plan is a perfect way to get eating right for bulking up while minimizing the fat.

You should also consider reading the Burn the Fat e-book that clearly explains 80% of nutrition that people should know but rarely seem to follow. It's been great so far.

quote:

Are there any other supplements that I might want to consider?

1) Protein
2) Creatine
3) Multi-Vitamin

You can get a lot of #1 from your diet. But a whey shake doesn't hurt for a post-workout alternative.

You can get #3 from your diet. But it's a great insurance policy to take a multi-vitamin. Good job.

#2 has no proven long term side effects. Creatine is a naturally occurring substance in red meats.
That book along with the Sample Bulk Plan will do wonder for you in the eat right category.

quote:

I'm also concerned about the health risks involved in taking supplements such as creatine.

I'm not going to say there are NONE, but I've never experienced any. And the only studies and posts I ever found were related to stomach discomfort at levels of 10g+ per day. AST has a article about the long term effects of creatine use. You can read that article here.

49% or more of your maximum gains will come from nutrition. So getting that correct will be the biggest plus to your fitness you've ever done for yourself. Basically, when you aren't in the gym, you are still training. Eating, sleeping and recovering are all part of training. So there are a lot of things you can do out of the gym that will really affect your overall gains.

I think you'll find the links provided ample information to get your started towards your goals. Which is what other critical supplements should I consider? Is creatine safe? What should I eat to get bigger?

Hope this helps,

Marc

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RE: Use of Creatine - 11/3/2003 11:57:13 AM

PAL

Posts: 53
Joined: 8/15/2003
Status: offline

Thanks Marc,

Thats all real good reading, I even signed up for the Max-OT. I'll have to study more on the nutrition aspect of it and try to work some of that into my schedule. Its so difficult to work and get the proper meals in though. Smile

I'm sure more questions will follow...

Regards,
Pal

(in reply to Marc David)

Post #: 3

RE: Use of Creatine - 11/3/2003 12:39:35 PM

Misanthropy

Posts: 1129
Joined: 10/13/2003
From: Los Banos, CA
Status: offline

quote:

ORIGINAL: PAL
I'm also concerned about the health risks involved in taking supplements such as creatine.

Creatine is made up of Amino Acids and is found in skeletal muscle.

Some side effects are:
Gastrointestinal
Increased blood
Muscle cramping
Nausea

At present no "safe" dosage has been established. So take the recommended dosage until you feel comfortable taking more.

Also l-glutimine is a good supplement to take, it is another amino acid which aids in muscle growth.

< Message edited by Misanthropy -- 11/3/2003 12:40:32 PM >

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