RE: What is the best Creatine on the Market?
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RE: What is the best Creatine on the Market? - 8/17/2007 8:18:33 AM
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jheft
Posts: 3153
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quote:
ORIGINAL: worknHard
but it bloats you worse then other creatines also
That's probably an indication that the other creatines aren't working as well. Creatine is hydrophilic (it attracts water). The muscle bloating is evidence that the creatine is getting into your muscle cells. If your muscles aren't bloating to a degree, that probably means the amount of creatine in them hasn't increased much.
On a related note, marketing statements about CEE and other forms of creatine not needing a loading phase are also pure baloney. Loading isn't required for any kind of creatine, though it's useful if you want to get the benefits sooner. The reason loading is useful is because of the way your body processes creatine. Every day, your body loses a certain percentage of its creatine stores, but it also adds to those stores from creatine in your food and some manufactured by your body. So the level of creatine in your body is in equilibrium. The point of creatine supplementation is to increase the level of that equilibrium. You can do that by just taking a regular dose for a while, and your body's stores will gradually increase until the amount being lost (which is a percentage of the total) again equals the the amount being added. Loading just gets you to that higher level sooner.
The form the creatine takes can't change the way that works.
Imagine you had a big aquarium with 75 fish in it. You're not very good at keeping fish, so 10% die every day. To replace them, you add 10 new fish every day. Here's how the population of fish in the aquarium would change over time (we'll round down for convenience sake.)
75 - 7 + 10 = 78
78 - 7 + 10 = 81
81 - 8 + 10 = 83
83 - 8 + 10 = 85
85 - 8 + 10 = 87
...
98 - 9 + 10 = 99
99 - 9 + 10 = 100
100 - 10 + 10 = 100
...
So you'd reach an equilibrium at 100 fish. Let's say you wanted to have more fish than that, say, 150. You could do that by adding 15 fish every day.
100 - 10 + 15 = 105
105 - 10 + 15 = 110
110 - 11 + 15 = 114
114 - 11 + 15 = 118
...
147 - 14 + 15 = 148
148 - 14 + 15 = 149
149 - 14 + 15 = 150
150 - 15 + 15 = 150
But it would take 22 days to get there. You could get there faster by adding more fish at first, then dropping back to 15 after you've reached equilibrium. Let's say you add 20 per day because adding more than that causes the fish to get angry with you:
100 - 10 + 20 = 110
110 - 11 + 20 = 119
119 - 11 + 20 = 128
128 - 12 + 20 = 136
136 - 13 + 20 = 143
143 - 14 + 20 = 149
149 - 14 + 15 = 150
150 - 15 + 15 = 150
So there you managed to get to equilibrium in only 7 days. Furthermore, your got more bang for your buck because it only took a total of 135 fish to get you to 150. Doing only 15 per day took 330 fish.
Creatine works basically the same way.
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Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
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(in reply to worknHard)
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RE: What is the best Creatine on the Market? - 12/28/2007 6:38:38 PM
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Phile
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Joined: 12/24/2007
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You think that NO-Xplode is a good subsititute for creatine? I know it has creatine in it, but am I ok with just taking that.
(in reply to Yet)
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RE: What is the best Creatine on the Market? - 12/30/2007 11:15:55 AM
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Phile
Posts: 11
Joined: 12/24/2007
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So whats your best recommendation? And should it be pill or powder?
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RE: What is the best Creatine on the Market? - 12/31/2007 8:25:28 AM
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Frogshiem
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Joined: 12/31/2007
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I wanted to give a creatine supplement a try from the looks of things size-on seems to be a pretty good option.
Does this seem like a pretty good schedule for a 155 lb. male with adequate protein intake.
1st week (loading):
5g x 4 (4 hour intervals with food)
Next 3-4 weeks (maintenance):
5g-10g with food an hour before workout
Thats kind of a shot in the dark, so let me know if you have any suggestions.
EDIT: Size-On claims you don't need a loading dose, what are your thoughts on that.
It also contains 12.3 g of their Creatine complex so I guess it would be 1st week 12.3 x twice a day
and next 3 weeks 12.3 before workout.
< Message edited by Frogshiem -- 12/31/2007 9:16:58 AM >
(in reply to jheft)
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RE: What is the best Creatine on the Market? - 12/31/2007 9:29:03 AM
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PearlJammer919
Posts: 2182
Joined: 2/26/2007
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quote:
ORIGINAL: bulkingup
quote:
ORIGINAL: Phile
You think that NO-Xplode is a good subsititute for creatine? I know it has creatine in it, but am I ok with just taking that.
NO
No-xplode is a nitrus oxide supp,that happens to have creatine in it to supplement the delivery of arginine. Theres not enough creatine in it for you to replace your regular creatine supp.
JHEFT...that was an excellent example of the need(or lack thereof) of a loading phase for creatine! Thanks for posting that,I know alot of people don't understand that!
Not to bust your stones, but it's Nitric Oxide. Nitrus Oxide is the gas chemical that cars use to drive at extreme speeds.
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Current Supplements: BSN Syntha-6, Multi, Arginine, Calcium, Vitamin C-B, Flax
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"Run to live, and live to run."
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RE: What is the best Creatine on the Market? - 12/31/2007 9:33:06 AM
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PearlJammer919
Posts: 2182
Joined: 2/26/2007
Status: offline
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quote:
ORIGINAL: Frogshiem
I wanted to give a creatine supplement a try from the looks of things size-on seems to be a pretty good option.
Does this seem like a pretty good schedule for a 155 lb. male with adequate protein intake.
1st week (loading):
5g x 4 (4 hour intervals with food)
Next 3-4 weeks (maintenance):
5g-10g with food an hour before workout
Thats kind of a shot in the dark, so let me know if you have any suggestions.
EDIT: Size-On claims you don't need a loading dose, what are your thoughts on that.
It also contains 12.3 g of their Creatine complex so I guess it would be 1st week 12.3 x twice a day
and next 3 weeks 12.3 before workout.
Forget the loading phase, it's a marketing ploy that companies use to make you use the product faster and therefore need to buy more of it. Do exactly what the labels says with Size-On. I believe it says sip during your workout. If you wish, you can get a NO product for before, and then sip the Size On during and then down a whey shake after. That's a typical strategy alot of people use. Remember, with creatine, do not load.
_____________________________
Current Supplements: BSN Syntha-6, Multi, Arginine, Calcium, Vitamin C-B, Flax
Current Cycle: Cross Country Season
"Run to live, and live to run."
(in reply to Frogshiem)
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