Hey everyone, who here uses Creatine regularly and would advocate its use? I havn’t worked out in years, and kinda wanna get back into shape fast, so thinking of loading up on protein and creatine and going heavy at the gym. But not sure about creatine as I am older and worrying abit about kidney stones developing.
Whey protein (morning/post workout/night) + creatine monohydrate (5g post workout) + L-glutamine (recommended dosage post workout) + BCAA (recommended dosage pre workout) + simple sugars (post workout)
Cycle: Upper body push day + Lower body and core + Upper body pull day + rest day
Diet: High protein (dependent on BW 180g - 220g per day), healthy fats (avocado, almonds, peanut butter is okay, dairy is okay but keep it minimal), monitor carbs
If someone hasn’t worked out in years, getting kidney stones from taking creatine has got to be the least of your worries. I take it all the time and give it to my kids when I can. No evidence it causes kidney stones.
It will cause greater water retention meaning you’ll be able to lift slight more, that’s about it. That in turn will encourage slightly greater lean tissue production. It’s not magic, but worth experimenting with. If you know how to lose a lot of water weight its sometimes good to take creatine to fill the muscle bellies out while the rest stays depleted… its a sexy look.
Also find a high purity source (99%) off alibaba get 1kg shipping here it will cost 1/3 as much as if you buy it brand name at costco or in the US
I lifted weights throughout high school, and I drank lots of protein shakes. At the time I was convinced it made a difference, but now I think it’s a waste of time. Just eat healthy and exercise regularly. You’ll look good and feel good. What else do you need?
Well you sure don’t need 200+ grams of protein. Even Kai Greene is only on 150. 75grams will do for most of us. High protein intake ie. 200+ over long periods of time will harm your kidneys guaranteed. Nevertheless creatine has its purpose: it WILL increase your lifting capacity for the reasons I said. And it will change the aesthetic look to your body, depending on your body type, fat percentage, etc. For some people it works very very well but yes beginners or people who have not been lifting for at least a solid year will not see much results, and do not need it.
To build a foundation all you need is deadlift, deadlift, deadlift, squats, deadlift, deadlift, benchpress, deadlift, repeat.
I was talking to a friend and told him about my decreased performance in the pool in recent months. He recommended taking creatine. Anybody have any thoughts? My goal distance is 1500m, which I swim in around 27 minutes.
Creatine
How it works. This well-researched supplement increases muscle stores of creatine and leads to higher levels of phosphocreatine, a key compound for producing high-intensity muscular contraction. In addition, creatine may increase muscle mass and overall strength. Creatine may be most effective for improving performance (1% to 5%) for events lasting 30 to 150 seconds, such as resistance training, sprinting, or interval training. It may also have beneficial effects on endurance athletes through enhanced protein synthesis and glycogen storage.
Dosage. Creatine requires a loading phase of 20 grams per day for five to seven days followed by 5 grams per day indefinitely.
Side effects. Creatine has no known negative side effects when taken according to these recommendations. However, increased muscle mass may lead to an increase in body weight.
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