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Anonymous
So /fit/, I have decided to take Creatine in order to increase my strength and muscle mass. I was reserved at first, but after reading about it it seems safe. What do I need to know about it? How often do I take and when are the optimal times (pre-workout, post-workout) to take it?
>> Anonymous
Most creatine containers contain the information you require.
>> Anonymous
>>30614
5g (one heaping teaspoon) 1 hour post workout, you will then have 1.5 hours until it is out of your system.

People say it helps recovery on off days. I believe it.
>> Anonymous
>>30830
holy shit i meant pre-workout. sorry.
>> ELBOW GUY
Drink lots of water, I remember reading something about for every teaspoon you must drink 16oz of water, since it holds onto it. IF you dont drink enough water you will become constipated, im pretty sure or something to the same result. And dont take it will L Glutimine since either the L glutimine or the Creatine will be absorbed wasting one or the other. or getting little of both but still wasting it.
Take them at different times if you are useing the two
>> Anonymous
>>And dont take it will L Glutimine

I always heard the opposite. That you are supposed to take Creatine with L-Glutamine.
>> Ego !ALkmCt2Pww
Really I believe that creatine can be taken at any time, but personally I take it preworkout.

You should know how creatine works, and thats by drawing in more water to your muscles. The water saturated muscles are able to rid of lactic acid more quickly and in turn you are able to lift more longer. Also the saturation of the muscles gives them a larger appearance but when you come off creatine you will lose the bonus mass, not to say that you will lose the strength and mass gains you made on your own with creatine aid.

If you buy into the whole \"you need to load creatine\" idea then you should take 15-20g of it a day, spread out in 5g servings throughout the day. You would have to do this for 4-5 days after which you just take creatine normally at 5g a day.

If you dont then you can just start off with 5g a day and see how that works out, this is what I do.

Oh and the most important thing is to drink a SHIT TON of water, I mean like 1.5 - 2 gallons a day. Your piss should be crystal clear if youre doing it right.
>> Anonymous
You know what, I'll actually give advice on this subject.

About 3 years ago I almost started using creatine because my friend who had been taking boxing was using it and was seeing amazing results. I now live with this guy and he has put on many pounds because all fat in his arms is just water from the creatine from the past years.

tl;dr: If you take creatine, never, EVER stop working out. Ever.
>> Anonymous
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Not OP. I've been reading stuff in www.nutritionalsupplements.com and some people claim that Creatine fucked up their liver/kidneys, making them sick for weeks. What do you think about this? I'm new to exercise so I was thinking about buying whey protein or creatine for bulking, and after reading the comments on that website, I think I'll just take whey, but I don't know.
>> Guil
>>31129
FYI the "water weight" from creatine is not water weight. It is in the muscles themself, so no that's not from him going off creatine. If anything his muscles would have gotten smaller, and now he's just put on a lot of fat on top of it.

Creatine doesn't "transform" to fat if you stop working out.

>>31143
Read some more studies on it, it's very unlikely you'll get sick from creatine.
>> Guil
>>31144
Oh and go to GNC and buy the small packets of it to try it out, if you do happen to get ill then you wont have wasted the money on a large jug.
>> Amuro !nA4kpJCkfU
>>31143
I too have heard the kidney/liver allegations, but I think this may just be paranoia. It would probably take a very long time (in excess of atleast a couple years) for any irrepairable damage to occur. Atleast, I think. I'm no physician.

If you still want to take creatine (which I have been for a while, btw, and haven't felt or seen an negative affects) and are still worried about what it could do to your health, you can cycle it on and off. Say, a month or two training with it, and then a month or two without it before continuing.

>>How often do I take and when are the optimal times (pre-workout, post-workout) to take it?

Typically a maintenance serving each day, before or after your workout. Go with what the label recommends, but you can do either one in my opinion.

Keep in mind that most creatine supplements require a "loading phase," where you have to take virtually double the regular amount per day for about 5 days. Some (such as BSN's 'Cellmass") don't have this loading phase.
>> My shins. They are fucked. Anonymous
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Sup /fit/

I do kickboxing, and had a sparring session today. Within my first few fights my shins were in a sorry state - from blocking kicks, and from landing my own. They were so bruised I threw a kick, the guy blocked it with his elbow, and I dropped out. I'm not even a pussy. (THEN they tell me there are some spare shin pads...)

Anyway, feeling my shins for damage, the part I'm blocking with is ALL bone. Skin, then bone. No muscle. Have a feel, you're probably the same. Is there any way to build muscle over your shin bone? And what's best for conditioning the bone?

TL;DR Muscle over shins, and shin condition. Methods and ideas for both.
>> Anonymous
>>31237
Shit. Sorry. Meant to be a new thread.