File :-(, x, )
Creatine Anonymous
Does it work for Ectomorphic's? Does it work at all?
>> Anonymous
fraid not. to realistically get bigger you need to eat real food. once ur eating like $50 of meat fruit veg milk a day and STILL not gaining, then a supplement you must take.

creatine and the protein/whey shakes (high sugar goes wer lulz) metabolize quickly in your body, so ur prob shitting most of it out the same day.

fish oil, a multivitamin and flaxseed oil are good supplements to take in terms of health. esp if u live in the land of processed food, failmerica.
>> Anonymous
>>54864
Stop trying to give advice, Failtizen.

Creatine is good for any level. Diet is important but that doesn't mean supplementing with it before your diet is sorted out is bad, just wasteful.

Protein shakes are NOT high in sugar. I don't know what you're drinking. And if they do list sugar on the label, check the ingredients. More than likely it's either maltodextrin or corn sugar, great for post-workout spiking.
>> Anonymous
>>54870
an ectomorph with a shitty diet will not gain anything from ingesting either creatine or a protein shake.

your pre-processed lumpy drink is fucking useless when compared to eating clean. Whats that flavour chocolate? banana? Shit yeah man, no sweeteners in there at all. Where's the protein coming from? Read the label does it mention 50% from milk?

The only failure here is you for believing the crap a bodybuilding mag spouts. Hey guys Ronnie Coleman does squats, they must be good!
>> Anonymous
>>54879

No u, both protein and squats are good, along with a proper diet.
>> Anonymous
     File :-(, x)
it will add water volume to your already small muscles.

You will look odd. see picture. Little definition.
>> Anonymous
ITT: fuckheads who don't know shit about creatin
>> Anonymous
>>54914
That's right boys, it's not a lack of definition, it's dat dere steroidz krateen.

Get your diet and split + exercise choice worked out first.

Get this idea of being an ecto out of your head, we all start different points, it's a shitty excuse for being tiny.

Once you plateua, start taking enough creatine to break it.

Stop looking for ways out of a hole you're not actually in, but just imagining.
>> Anonymous
>>54879
Ignoramus, what are your (dis)qualifications? Are you a fucking troll or seriously that uninformed.

Where do you get the idea that ALL protein shakes are 50% milk or that the flavoring comes from sugar? Come on, fess up, you're just a fucking troll.
>> Anonymous
>>54879
Furthermore, why are you creating strawmen that I never even would propose? In fact, you fucking agreed with me that his ingestion of creatine would be wasteful. Or do you just like to have your internet anonymous pissing matches to give your narcissistic bent a stroking?
>> Anonymous
>>54919
Simply put: Creatine aids in protein synthesis. Everyone can benefit from it. Even if the diet is shitty. If you don't think so then why not? What's the biological response to creatine going to be like with a "poor" diet? Do you know?

Whey: Fast absorbing protein. Find an alternative to whey yet? Nope. Keep dreaming.

If anything, creatine and whey are (as they should be) the staples of every person's diet who also happen to weight train.
>> Anonymous
>>54919
http://preview.tinyurl.com/2wh74y
>> Anonymous
>>54927
truth. creatine won't ever hurt your muscle growth and performance.it's proven to work and is one of the only supplements that actually DOES improve performance without a shit ton of known side effects. don't get me wrong, i'm sure you could probably do damage if you ingested like 1000 times what you're supposed to, but when taken normally, its fine.
>> Anonymous
>>54879
Combined creatine and protein supplementation in conjunction with resistance training promotes muscle GLUT-4 content and glucose tolerance in humans.

The important part: "We conclude that creatine intake stimulates GLUT-4 and glycogen content in human muscle only when combined with changes in habitual activity level."
http://jap.physiology.org/cgi/content/abstract/94/5/1910

lol, bashing one of the most researched supplement in weight training is retarded.
>> Anonymous
o hay look ingesting whey based protein after workout does nothing: http://jap.physiology.org/cgi/content/abstract/88/5/1631

suddenly contradictory evidence:
http://jap.physiology.org/cgi/content/abstract/01173.2007v1

but wait what:
http://jap.physiology.org/cgi/content/abstract/91/2/839

whats that any more than 1.76g/kg protein a day is classified as nutrient overload? even for a high performance strength athlete??:
http://jap.physiology.org/cgi/content/abstract/73/5/1986

so basically there is no definitive answer, other than that shit will spike your insulin. enjoy your diabetes, because you can google a public journal, read abstracts and know all about the most researched supplement in weight training.

Nobody said creatine and protein is bad for you. It is however NOT a meal replacement. People ingest supplements like its god's gift to strength training, but what does your rock hard study show 9% increase? Whenever a guy labels himself an 'ectomorph', whats the first thing you think? He's not eating enough or shit that dude needs supplements! Use some fucking logic, what will help you gain weight- a powder you drink with milk, or actual food. How did people gain before supplements and roids? By lifting hard and eating big. Shortcuts, everybody wants shortcuts. Eat all the creatine and whey protein you want, however if you don't eat you wont grow.

Also, health science is such a joke I'm almost embarrassed to link any of those articles.
>> Anonymous
What do you mean it aids fucking protein synthesis? It supplies more energy to the muscles so that people can push their muscles further and get more stimulation.

Sure, if it helps you get bigger it technically aids in protein synthesis, but lets not lie here.
>> Anonymous
OP, you are not going to get proper advice from /fit/ tonight, it seems. everyone seems to be going on about their own philosophies, contradicting each other.

yay for ignorant bastards who don't know anything about creatine.
>> Anonymous
>>54978

Man speaks the truth.
>> Anonymous
Bump
>> Moonmauler
>>54961
True workd. Honestly people, like Tom Venuto said, supplements are only 3% of the total fitness equation. If the other 97% (proper diet/nutrition) is off, fix that before you go looking for a magic pill or powder.
>> Moonmauler
>>56189
*true words
>> Anonymous
Dunno what this troll is talking about. my protein powder only has 2grams of sugar a serving.
>> Anonymous
Why are people assuming creatine is presented here as a magical pill that will make you strong even if you don't eat well? Being an ectomorph does not mean you don't eat enough to gain muscle mass. It just means you haven't gained it yet.

As said, creatine itself won't bulk you up, but it will at least give you some extra energy to work out harder (regardless of your body type). Then, that extra hard work can pay off in increased mass gains if your body is provided with enough nutrients to build up those muscles.
>> Anonymous
>>56204
You'll notice around /fit/ that there are numerous people with answers, but few if any ever back them up with reasons. There are also those that simply like to argue with themselves, so they make it seem as if everyone is making the worst argument ever and like Charlemagne they come riding in to save the fucking day.
>> Anonymous
I've been working at a healthfood store for a good 3 years now. I'm no expert, but I think I've learned some things.

Creatine is an amino acid complex. It is a natural suppliment and found in red meats. Directly, it will not increase muscle size. It will however, create more muscle energy, which in turn helps muscle fatique, and will help you workout longer/harder. this, with food intake, WILL increase muscle size.

now, there are commenly two type of create your gona find. Monohydrat, and Ethyl Ester. Monohydrate create creates muscle energy by drawing water into muscle cells, and keeping them hydrated so you can workout longer. Since the water is being pulled into your muscles, it will create a temporary "puffy" or full look to the muscles. Ethyl Ester create tends to work directly with ATP energy, so theres no bloat/puffyness, just energy.

The misconception that create monohydrate alone getting you big stems from the fact that most people are just seeing the increased water weight.
>> Anonymous
And if you really want to know, just try it.

The label will probably say something like take more during a short loading fase, then 5 grams a day for a while, then nothing for 2 weeks, rinse and repeat. But you can also just take 5 grams every day, that's what most of the guys I've heard from do. And that's what I do. The loading fase thing comes from old studies that were afraid you might get dependant on the supplement, which just doesn't happen with normal doses, plus it means you use more creatine which also has an economic advantage to everybody but you. Either 'program' should work though.
>> Anonymous
>>56221
By the way, 5 grams already takes into account some loss in absorbing nutrients by your body. Studies you might find will probably say 3-4 grams is sufficient to maintain the 20% elevated energy levels creatine supplementation should give you. The only difference for your body is that a short loading fase (say 5-10 days) will get to that 20% faster and let you maintain it with a lower daily dose after that loading phase, while taking 5grams a day builds up to that level slower but maintains it with the same dosage.
>> Anonymous
>>56220
From my experience, increased water weight also occurs with the monohydrate supplements. It's caused by the creatine, not it's carrier.

They do however affect how fast your body absorbs the supplement and how much actual creatine is in x grams of supplement.

With monohydrate 5 grams of creatine supplement contains ~4 actual grams of creatine, while the other forms (which are also more expensive I think) contain creatine at a ratio closer to 1:1.
>> Anonymous
If you're a noob that doesn't read or research stuff and lack the proper routine in both diet and gym then it will do fuck all.