File :-(, x, )
ok /fit/, let's talk creatine Anonymous
This is something I don't see discussed here very often, but I hear it's pretty good for lifting. I've researched a little bit, and it doesn't seem to have any detrimental effects.... are there any risks or side effects i'm missing?

Also, when is a good time to start using it? I've been lifting for a while but by no means have I plateaud, should I wait for that, or just dig in?

Also share any experiences you've have with creatine here, if you use it.
>> Anonymous
usually I take it right after I excercise.
>> Anonymous
try it! you'll shit bricks!

no seriously, it makes a diference. just don't wait for instant effects as it takes a week or around to do anything.

also, do a week of rest after about 6 weeks.

oh and some people says one of the effects is water retention. can't personaly complain though.

I noticed more gains on cre-ethil but that's me
>> Anonymous
From what I know, isn't most of the gains just water weight? You know, water going between muscles to make them look bulkier, but not really be bulkier?
>> Anonymous
>>111426

OP here... I'm pretty sure the point is that the water retention somehow works to hold off lactic acid build up, so you can pump heavier and longer before muscle failure.
>> Anonymous
>>111432

totally right.
>> Anonymous
So you should take this creatine before you work out as opposed to after?
>> Anonymous
after.

your body doesn't assimilate it right away. that's why it takes about a week to feel any diference.

you take it afterwards cause your body is more predisposed to absortion after you exercise.

oh and drink plenty of water. a bit more than you usually do through all day.
>> Anonymous
its water weight, but what do you think muscles are? water and protein. water is a + for muscles :)
>> Anonymous
yep, creatine is useful stuff.
so far i have experienced no negative side effects and it really helps a bit.
just don't buy the cheap low quality stuff, this might transform your shit into brown water for a while.
>> Anonymous
All creatine is, is a specific type of protein that's more useful than certain other types for muscle building.

It's good stuff but not a 'holy grail'. I'd mix it up by doing 1 creatine shake after your heaviest workout of the day/week and regular mixed protein shakes for the rest of the day/week.
>> boneration !7k4hwAY0ew
>>112597
Don't listen to this. Creatine needs to "build up" to a level in the body, which is why many people recommend double dosing for a week when you start ("loading phase"). Creatine is not just another kind of protein. It has a specific metabolic function, and loading with it results in increased ability to recover ATP after exertion of skeletal muscle tissue. Creatine, along with beta-alanine, should be in every lifter's supplement list. Protip: it's very cheap, if you are paying more than twenty bucks for 200 doses of creatine or beta-alanine, you are being ripped off. If you start taking creainte, make sure to mix it with grape juice or some other juice that has lots of sugars, so as to speed up the absorption.
>> Anonymous
>>113230

This man is correct. He knows his shit.

Proper maintenence dose is around 3-6 grams per day, divided doses.
>> Anonymous
I stopped using it after it bloated up my face from the water retention. I only noticed the effects after I stopped taking it.
>> Anonymous
>>113230

good stuff.

the only problem is when you/if you stop taking it. You feel the diference
>> Anonymous
>>113342

Was thinking about taking creatine till I read this post. Is this true?

I know that it retains water, but do you get really bloated in the face and body?
>> Anonymous
>>113719

The amount of water it retains in muscles is dependant on the person. My face was swollen because of the muscles on the jaw. Other than that I didnt really notice a size gain.