RE: Is Creatine Safe For A 16 Year Old?
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RE: Is Creatine Safe For A 16 Year Old? - 8/18/2006 7:10:00 AM
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danmirage
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quote:
ok...what amount of creatine to take and how many days a wk (everyday?) would you recommend for a 19 yr old working out 4 times a day? And when to go on the resting period?
You can take a level teaspoon...that will be close enough.
Do you mean 4-times a week....
Depends on how you split up the workout. If it is full body workouts each day...i would say 3x a week.
If it is a 2-day split with an A and a B workout...then 4 workouts a week is fine.
quote:
BTW, could you explain about the gaining mass part a bit simplier? Like the gains for a new taker etc....
It is not a standard amount accross the board. That is not so simple to know either..it depends on your curent diet and what type of muscle fibers dominate in your body...so it can range from 1-2 pounds up to 10 pounds!!
< Message edited by danmirage -- 8/18/2006 7:11:34 AM >
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(in reply to vdk_au)
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RE: Is Creatine Safe For A 16 Year Old? - 8/18/2006 7:14:45 AM
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danmirage
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Sorry...I accidentally posted prematurely!...
quote:
One last question, I'm looking at the same brand I mentioned earlier, and I wanna ask what the difference b/w these two if u know, the price difference is quite different b/w them....
Well, you can figure the cost per gram of creatine...
The second one has glucose in it because incorrectly they think it will increase the uptake of creatine. the reasearch on that was a bit weird..the creatine and glucose were taken at different times...but these manufacturers go with the hype.
If you take it post workout then the glucose is helpful in reloading the muscles.
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(in reply to danmirage)
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RE: Is Creatine Safe For A 16 Year Old? - 8/18/2006 6:46:38 PM
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durandalinfinity
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quote:
ORIGINAL: rus_kid
quote:
ORIGINAL: danmirage
Creatine is in beef....thats why beef gives you the "big" feeling...
It is not a "drug."
It helps with between set recovery. Thats it. Which can help increase intensity. Adds water volume to muscle sure...
But if your training is going fine...you don't really need it.
I read that creatine and protein, basically one of them helps you grow by adding fat to your muscle, when muscle grows it needs fat. Well, I got around 23% of body fat (mostly in my stomach, some in hands). Since I got enough of fat, do I need to take these protein shakes, creatine, etc. to help my muscle grow? So far my muscles have been improving, I dranked shakes couple of times with protein and creatine (most of the time with protein) to help muscles heal faster, but I don't see any difference when I don't use it at all. Should I keep on drinking or I'm good the way I am?
I can't begin to tell you how this is wrong. So lets review what each does
1. Protein: Protein, especially whey proteins are very fast digesting low fat and low carb (usually). They are near 99%-100% pure protein and when taken post workout aid in muscle repair from the damage caused by lifting. These effects can be increased when taken with a simple carb, specifically one that is near 50/50 fructose/glucose. While this may be daunting words to most, ill make it easy BANANA =D.
2.Creatine: to put it simpley the body uses the amino acid creatine by transporting it to the muscles where it is then utilized by being turned into ATP, a fuel for your muscles. Another effect of creatine is its ability to volumize water and hydrolize cells (pull water into cells), thus making you look bigger and may add 8-12 to possibly 20 pounds depending on how long you take it.
Neither of these 2 supps will add fat, unless you consume so much protein that you go over your bodies caloric needs significantly. Creatine will add water but should actually make you if any change lose a very little amount of fat as it has been shown to increase the bodies caloric expenditure.
As GI JOE told me when I was a kid "Knowing is half the battle"
(in reply to rus_kid)
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RE: Is Creatine Safe For A 16 Year Old? - 8/18/2006 10:06:57 PM
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danmirage
Posts: 6299
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quote:
ORIGINAL: durandalinfinity
quote:
ORIGINAL: rus_kid
I read that creatine and protein, basically one of them helps you grow by adding fat to your muscle, when muscle grows it needs fat. Well, I got around 23% of body fat (mostly in my stomach, some in hands). Since I got enough of fat, do I need to take these protein shakes, creatine, etc. to help my muscle grow? So far my muscles have been improving, I dranked shakes couple of times with protein and creatine (most of the time with protein) to help muscles heal faster, but I don't see any difference when I don't use it at all. Should I keep on drinking or I'm good the way I am?
I can't begin to tell you how this is wrong. So lets review what each does
1. Protein: Protein, especially whey proteins are very fast digesting low fat and low carb (usually). They are near 99%-100% pure protein and when taken post workout aid in muscle repair from the damage caused by lifting. These effects can be increased when taken with a simple carb, specifically one that is near 50/50 fructose/glucose. While this may be daunting words to most, ill make it easy BANANA =D.
2.Creatine: to put it simpley the body uses the amino acid creatine by transporting it to the muscles where it is then utilized by being turned into ATP, a fuel for your muscles. Another effect of creatine is its ability to volumize water and hydrolize cells (pull water into cells), thus making you look bigger and may add 8-12 to possibly 20 pounds depending on how long you take it.
Neither of these 2 supps will add fat, unless you consume so much protein that you go over your bodies caloric needs significantly. Creatine will add water but should actually make you if any change lose a very little amount of fat as it has been shown to increase the bodies caloric expenditure.
As GI JOE told me when I was a kid "Knowing is half the battle"
durandalinfinity
Man..I totally missed that post! Great save.
Your answers are a bit flawed...close but biomecahnically and chemically incorrect.
Functionally, they are close enough for government work!
But because G.I. Joe has spoken..I will go into it a tiny bit!!!
Vocabulary
Anabolic refers to a state where muscle is being created/repaired or built.
Catabolic refers to a state where muscle is being broken down/destroyed or stripped.
Synthesis refers to the act of creating making or building.
Lifting may cause micro trauma requiring repair..but this is not ideal...however the protein synthesis is mainly in response to a stimulus that uniquely challenges the muscle..i.e doing a workout that your body is unfamiliar with, which it then tries to adapt to and anticipate the challenge of in the future by being bigger/stronger. The response to the stimulus is, in part, physical and hormonal. You challenge the nervous system, circulatory system, skeletal and muscular systems...etc...each of these areas responds in an attempt to be better at dealing with the challenge you exposed it to. You also potentially stimulate increased growth hormone and testosterone production which encourage a state of anabolism. Unfortunately you also create a stressed environment and the release of cortisol!
Cortisol is an important hormone...one role is to break down worn tissue, old tissue, and damaged tissue...so that it can be replaced. However, this is a catabolic hormone...one that does break down muscle.
Post workout your body is in a glycogen depleted state (it is the preferred fuel for resistance trained muscle) ...one of the reasons your body produces the cortisol is so that it can break muscle down and make more glucose from it...so by YOU introducing the carbs after the workout...you basically prevent the need for the cortisol. This makes fast digesting carbs (that are near 50/50 fructose/glucose or higher in glucose) essential to consume post workout. They can put you in an anabolic state immediately instead of being catabolic for hours! Just taking the protein alone could actually cause a reverse effect from the one desired!
The proteins that cortisol is after are the branch chain amino acids. Isoleucine, leucine and valine. At any time during your training, your body can turn to catabolizing muscle tissue for more glucose..to get those BCAAs and convert them...so supplying BCAAs either in pure form or in the form of whey (though whey has to be digested and BCAAs bypass digestion and go right into the blood) immediately after training also helps stave off the catabolism brought on by intense resistance training. But there is more!
You can take BCAAs immediately pre training to protect muscle! (or whey 30 minutes pre training)
There is one more thing about this...one of those BCAAs is now known to be THE gate keeper for muscle synthesis...(that is muscle repair and creation)...Leucine. OF the BCAAs this is the king. You will note that in most BCAA mixtures there is 2x as much Leucine.
However...your carb to protein ratio should be 1:1 up to 4:1 carb:protein for bodybuilding and strength training..higher carbs for endurance and other sports! Just taking the protein alone would actually cause a reverse effect from the one desired! The body produces other hormones to turn the protein you consume into glucose...which shuts off production of the glucose shuttling hormone! Potentially shutting the anabolic window and keeping you in a catabolic state!
So post workout the carb is #1, BCAAs or the protein is #2.
How much carb and protein?
0.2 to 0.4 grams of carb per pound of bodyweight (start with 0.2)
0.1 to 0.2 grams of protein per pound of bodyweight (start with 0.1)
How much BCAA?
(5 grams is a very general dose pre and post workout)
1/4 teaspoon per 35 pounds of bodyweight is slightly more accurate
We will leave the creatine for another day...
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
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http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to durandalinfinity)
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RE: Is Creatine Safe For A 16 Year Old? - 8/19/2006 2:38:35 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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quote:
ORIGINAL: danmirage
quote:
ok...what amount of creatine to take and how many days a wk (everyday?) would you recommend for a 19 yr old working out 4 times a day? And when to go on the resting period?
You can take a level teaspoon...that will be close enough.
Do you mean 4-times a week....
Depends on how you split up the workout. If it is full body workouts each day...i would say 3x a week.
If it is a 2-day split with an A and a B workout...then 4 workouts a week is fine.
quote:
BTW, could you explain about the gaining mass part a bit simplier? Like the gains for a new taker etc....
It is not a standard amount accross the board. That is not so simple to know either..it depends on your curent diet and what type of muscle fibers dominate in your body...so it can range from 1-2 pounds up to 10 pounds!!
sorry for not being clear. What i meant was how many times a week should i be taking creatine if i workout 4 times a week, with each workout only concentrating one or two muscle groups. I was thinking of taking creatine only on days of workout, which is like 4 times a wk.
yea...
(in reply to danmirage)
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RE: Is Creatine Safe For A 16 Year Old? - 8/19/2006 9:17:05 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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thanks alot for all the quick replies...really appreciate it..:D
(in reply to danmirage)
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RE: Is Creatine Safe For A 16 Year Old? - 11/11/2006 11:33:23 PM
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mattyfresh369
Posts: 1
Joined: 11/11/2006
Status: offline
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I'm 15 y.o. and thinking about buying a creatine supplement. I've done some research and i've found the only documented side effect of creatine is an increase in body mass. It effects muscles. Your heart is a muscle. I want to know if there is any negative side effects on the heart? Also instead of the monohydrate, i was thinking about getting SizeOn which is creatine gluconate....does anyone know if there is a major difference in terms of effectiveness with the two types?
(in reply to vdk_au)
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RE: Is Creatine Safe For A 16 Year Old? - 11/18/2006 3:56:43 PM
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Capefl
Posts: 205
Joined: 10/4/2006
From: Tampa, FL
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yes, 100% safe.
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(in reply to Avaric3)
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