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  • Posted On: 04-30-15, 11:16 pm (EDT) #1

    Creatine

    April 30, 2015, 11:16 pm

    I just bought myself creatine and its my first time. I haven't taken any yet. I read on examine.com (link to article here) that I should be taking 0.03g/kg. I weigh 140lbs. I calculated it out and I'm supposed to take 1.9 grams. It seems like everybody takes 5g, should I be taking 5g too or should I take 1.9g since I'm a lot smaller than the average lifter.

    Second question, will creatine cause bloating?

     

    This is the creatine I bought. It is a creatine monohydrate.

  • Posted On: 05-01-15, 5:39 am (EDT) #2

    Creatine

    May 1, 2015, 5:39 am
    Posted by: ohawkey

    I just bought myself creatine and its my first time. I haven't taken any yet. I read on examine.com (link to article here) that I should be taking 0.03g/kg. I weigh 140lbs. I calculated it out and I'm supposed to take 1.9 grams. It seems like everybody takes 5g, should I be taking 5g too or should I take 1.9g since I'm a lot smaller than the average lifter.

    Second question, will creatine cause bloating?

     

    This is the creatine I bought. It is a creatine monohydrate.

    Take 5g every day.

     

    Whether your experienced or new to lifting, big or small, I would say take 5g. I can't see it doing anything bad. It says on the package there is 5g per serving, right?

     

    Creatine simply improves your output by supplying more energy to your muscles and helps with recovery.

     

    Bloating? I wouldn't worry about it - just make sure you drink plenty of water.

     

    Jordan

  • Posted On: 05-01-15, 10:10 am (EDT) #3

    Creatine

    May 1, 2015, 10:10 am
    Posted by: ohawkey

    I just bought myself creatine and its my first time. I haven't taken any yet. I read on examine.com (link to article here) that I should be taking 0.03g/kg. I weigh 140lbs. I calculated it out and I'm supposed to take 1.9 grams. It seems like everybody takes 5g, should I be taking 5g too or should I take 1.9g since I'm a lot smaller than the average lifter.

    Second question, will creatine cause bloating?

     

    This is the creatine I bought. It is a creatine monohydrate.

    Yup, like Jordan says 5g everyday. Don't worry about the pre loading crap though. Drink lots of water so it's not so hard on your kidneys. Also you will retain water, I tend to get about 8lbs added to my bw but it's just water weight and will eventually get peed out when you stop takling it. Everyones different you may only get 4lbs of water weight on you.

  • Posted On: 05-01-15, 10:53 pm (EDT) #4

    Creatine

    May 1, 2015, 10:53 pm
    Posted by: ohawkey

    I just bought myself creatine and its my first time. I haven't taken any yet. I read on examine.com (link to article here) that I should be taking 0.03g/kg. I weigh 140lbs. I calculated it out and I'm supposed to take 1.9 grams. It seems like everybody takes 5g, should I be taking 5g too or should I take 1.9g since I'm a lot smaller than the average lifter.

    Second question, will creatine cause bloating?

     

    This is the creatine I bought. It is a creatine monohydrate.

    Robert,

     

    I agree with Jordan and Aaron but I will add you can actually do a range of 3g to 5g per day not necessarily starting with 5g. The water weight is interstitial within the muscle itself. Creatine is stored locally in the muscle to provide the pre-cursor to ATP production which is an anaerobic fuel source that fast twitch (white) muscle fibers use for explosive contractions - hence it aiding in strength. Keep hydrated and don't take more than 5g per day and your kidneys and liver will be fine :-)

     

    John

  • Posted On: 05-03-15, 4:08 pm (EDT) #5

    Creatine

    May 3, 2015, 4:08 pm
    Posted by: ohawkey

    I just bought myself creatine and its my first time. I haven't taken any yet. I read on examine.com (link to article here) that I should be taking 0.03g/kg. I weigh 140lbs. I calculated it out and I'm supposed to take 1.9 grams. It seems like everybody takes 5g, should I be taking 5g too or should I take 1.9g since I'm a lot smaller than the average lifter.

    Second question, will creatine cause bloating?

     

    This is the creatine I bought. It is a creatine monohydrate.

    Hey brother,
    Yes you can safely take 5g per day. I take more, but I am also 6'3'' and 205 lbs and I train hard 5-6 days a week. You won't get any bloating as long as you drink lots of water, which you should be anyway. When I first started creatine, I ha a huge increase in vascularity and pumps, I never train without it now.

  • Posted On: 05-03-15, 11:36 pm (EDT) #6

    Creatine

    May 3, 2015, 11:36 pm
    Posted by: JoeHurricane

    Take 5g every day.

     

    Whether your experienced or new to lifting, big or small, I would say take 5g. I can't see it doing anything bad. It says on the package there is 5g per serving, right?

     

    Creatine simply improves your output by supplying more energy to your muscles and helps with recovery.

     

    Bloating? I wouldn't worry about it - just make sure you drink plenty of water.

     

    Jordan

    Been taking 5 grams 3 days now. No bloating. Thanks Jordan!

  • Posted On: 05-03-15, 11:44 pm (EDT) #7

    Creatine

    May 3, 2015, 11:44 pm
    Posted by: Adawg38

    Yup, like Jordan says 5g everyday. Don't worry about the pre loading crap though. Drink lots of water so it's not so hard on your kidneys. Also you will retain water, I tend to get about 8lbs added to my bw but it's just water weight and will eventually get peed out when you stop takling it. Everyones different you may only get 4lbs of water weight on you.

    Yeah I didn't do the loading. How long does it take to start gaining that water weight?

  • Posted On: 05-03-15, 11:53 pm (EDT) #8

    Creatine

    May 3, 2015, 11:53 pm
    Posted by: jmboiardi

    Robert,

     

    I agree with Jordan and Aaron but I will add you can actually do a range of 3g to 5g per day not necessarily starting with 5g. The water weight is interstitial within the muscle itself. Creatine is stored locally in the muscle to provide the pre-cursor to ATP production which is an anaerobic fuel source that fast twitch (white) muscle fibers use for explosive contractions - hence it aiding in strength. Keep hydrated and don't take more than 5g per day and your kidneys and liver will be fine :-)

     

    John

    Alright, been taking that 5g for 3 days so far. Haven't really seen any changes. And my weight has still been the same. Do you know how long it takes to start gaining water weight?

     

    Been drinking a gallon of water everyday.

  • Posted On: 05-03-15, 11:56 pm (EDT) #9

    Creatine

    May 3, 2015, 11:56 pm
    Posted by: RobRock

    Hey brother,
    Yes you can safely take 5g per day. I take more, but I am also 6'3'' and 205 lbs and I train hard 5-6 days a week. You won't get any bloating as long as you drink lots of water, which you should be anyway. When I first started creatine, I ha a huge increase in vascularity and pumps, I never train without it now.

    Alright, thanks man! Do you know how long it takes for me to start noticing a difference? I know I'm supposed to gain some water weight, but haven't really seen any changes so far. I've been taking the creatine for 3 days so far, not loading on it.

  • Posted On: 05-04-15, 5:51 am (EDT) #10

    Creatine

    May 4, 2015, 5:51 am
    Posted by: ohawkey

    Been taking 5 grams 3 days now. No bloating. Thanks Jordan!

    No worries man!

     

    I see you have been asking about how long it takes for water weight to appear...

     

    You should notice a difference after 5-14 days, in bodyweight and potentially strength/endurance in the gym. Could take longer though too...I felt a bit of an effect after my first 7-14 days, but really noticed it after about a month.

     

    Jordan

  • Posted On: 05-04-15, 1:06 pm (EDT) #11

    Creatine

    May 4, 2015, 1:06 pm
    Posted by: ohawkey

    Yeah I didn't do the loading. How long does it take to start gaining that water weight?

    I agree with Jordan. Proabably about 2-4 weeks.

  • Posted On: 05-04-15, 10:49 pm (EDT) #12

    Creatine

    May 4, 2015, 10:49 pm
    Posted by: ohawkey

    Alright, been taking that 5g for 3 days so far. Haven't really seen any changes. And my weight has still been the same. Do you know how long it takes to start gaining water weight?

     

    Been drinking a gallon of water everyday.

    Robert,

     

    It takes at least a week or two of creatine loading to produce enough to be stored locally in the muscle tissue. This does increase some local water retention in the muscle.

     

    John

  • Posted On: 05-07-15, 3:20 pm (EDT) #13

    Creatine

    May 7, 2015, 3:20 pm
    Posted by: JoeHurricane

    No worries man!

     

    I see you have been asking about how long it takes for water weight to appear...

     

    You should notice a difference after 5-14 days, in bodyweight and potentially strength/endurance in the gym. Could take longer though too...I felt a bit of an effect after my first 7-14 days, but really noticed it after about a month.

     

    Jordan

    Alright, I still haven't gained any weight yet. But I'm getting really good pumps now :)

  • Posted On: 05-07-15, 3:24 pm (EDT) #14

    Creatine

    May 7, 2015, 3:24 pm
    Posted by: jmboiardi

    Robert,

     

    It takes at least a week or two of creatine loading to produce enough to be stored locally in the muscle tissue. This does increase some local water retention in the muscle.

     

    John

    Alright, thanks john. Looking forward to those creagains

  • Posted On: 05-31-15, 2:22 pm (EDT) #15

    Creatine

    May 31, 2015, 2:22 pm

    My personal opinion(non-professional opinion) is loading phase is BS to sell more product. Take the recommended amount as everyone else says. I personally dont notice much of any notable gains in strength, stamina, or recovery when on Creatine(Ive tried 4-5 brands). The only thing personally I notice is the increase in size/weight, as posted above, all in water weight. I look slightly bigger but its not a "muscle big" rather just look slightly more swollen I guess for lack of a better term or discription. I personally dont like the look of it, as Id rather be leaner and more defined. But losts of people notice lost of different things and some prefer the swollen look.

     

    Also, personally as is my opinion with all supplements is, I always cycle everything. I know a lot of people say that you dont need to cycle it but personally I stray on the safer side and I think that obviously you are taking MUCH more in this case creatine than you could get through a normal diet so it makes sense that it could be very hard on your body as it is not used to processing that amount of creatine....so for that fact alone the times Ive taken it, Ive always cycled it....I like my kidneys...

     

    Again...Im no pro...just my opinion, and what Ive done.

     

     

  • Posted On: 06-01-15, 12:43 am (EDT) #16

    Creatine

    June 1, 2015, 12:43 am
    Posted by: matt42van

    My personal opinion(non-professional opinion) is loading phase is BS to sell more product. Take the recommended amount as everyone else says. I personally dont notice much of any notable gains in strength, stamina, or recovery when on Creatine(Ive tried 4-5 brands). The only thing personally I notice is the increase in size/weight, as posted above, all in water weight. I look slightly bigger but its not a "muscle big" rather just look slightly more swollen I guess for lack of a better term or discription. I personally dont like the look of it, as Id rather be leaner and more defined. But losts of people notice lost of different things and some prefer the swollen look.

     

    Also, personally as is my opinion with all supplements is, I always cycle everything. I know a lot of people say that you dont need to cycle it but personally I stray on the safer side and I think that obviously you are taking MUCH more in this case creatine than you could get through a normal diet so it makes sense that it could be very hard on your body as it is not used to processing that amount of creatine....so for that fact alone the times Ive taken it, Ive always cycled it....I like my kidneys...

     

    Again...Im no pro...just my opinion, and what Ive done.

     

     

    I've been taking my 5g everyday for almost 4 weeks now. Drinking a gallon of water everyday too. I haven't seen any weight gain, I only notice that I get better pumps with creatine. Any idea why?

  • Posted On: 06-01-15, 9:53 am (EDT) #17

    Creatine

    June 1, 2015, 9:53 am

    Well I'm probably not the best person to answer that. First off, I have never noticed that at all with the brands Ive noticed as far as a better pump.

     

    With the weight thing, depending on the brand Ive tried I gained from only a cpl of pounds to almost 10lbs... but like clockwork once I cycle off, I loose that weight post haist...thus why Im not a fan of it....if I personally dont see any sustained results(meaning keeping the weight after the product is done), I dont get better p[umps, strength or stamina gains...to me its just a temp fix to look 1% larger with muscle mass to back it up, and is just a reason to waste money.

     

    But saying that, a lot of people are big proponents of the stuff and swear by it. As far as I know creatine is one of the most researched supplements on the market, with lots of supposed benifits...they just are ones I havent seen. But I'm usually a sceptic with most things. (Ive also never noticed any notable difference when using the majority of supplements branded to make you huge, while others that have taken it at the same time and same duration praise the products)

     

    Personally, I think with a lot of things, any benifits may be the placebo effect...which may or may not be why you notice better pumps...you may tend to study your muscles more when taking it, and with the placebo effect maybe you are becasue your body and mind believes it. Which hey,...if it works it works...no matter how it works...(if that made sense...lol) It just doesnt work for me other than gaining a few useless pounds.

     

    Someone else maybe able to give you a more 'scientific' answer...but thats all I got...lol

  • Posted On: 08-09-15, 3:07 pm (EDT) #18

    Creatine

    August 9, 2015, 3:07 pm

    How much time does it take to see the difference from creatine?I'm taking it for a week only 5 g a week.

  • Posted On: 08-09-15, 5:22 pm (EDT) #19

    Creatine

    August 9, 2015, 5:22 pm

    i go even as far as to take it on my workout days an never on my non workout days. And since i work out 4 days a week, i have always a steady input and 1day in the middle of wth week plus weekend without.

     

    The body adapts perfectly to it. And if you make sure that after "off" day you take it prior to training on your next workout day you'll have it ready in your muscles again as well. ( given that you continously take it in this particular pattern and not fall off the train here and there) this basically keeps your body "Loaded" as well.

     

    I take 5g.

     

    I barely put on water weight and if it gets mostly away over the weekend. So i am guessing this method kinda works too.

     

    And i agree with all others it took me also about 14 days and then the first effects started to become visible.

     

    Don't know about the pump lol, i get only a pump when i produce it due to grinding reps over reps. But it did what it's supposed to do, to give you the extra edge for that 1 or 2 reps more. And helps a lot with recovery.

     

    Some people are pparently non responders to creatine. I guess you'll find out soon enough :)

     

     

     

     

     

  • Posted On: 08-10-15, 10:18 am (EDT) #20

    Creatine

    August 10, 2015, 10:18 am

    Some fantastic responses!

    3 - 5g of creatine per day as any more will generally be excreted.

     

    Avoid taking creatine prior to a workout, since it's hygroscopic and will draw water into your gastrointestinal tract and bloodstream from surrounding tissues or muscles, causing a bloated feeling or muscle cramps - the best time to take it is immediately after your workout.

     

    Creatine absorption into muscles is increased by taking it with simple carbs like maltodextrin or dextrose (glucose), due to the stimulation of creatine transporters as a result of insulin production. Exercise also enhances the absorption and use of creatine, since there is increased movement of creatine transporters to the muscle cell membrane.

     

    If you don't notice results, it may be your body is able to produce enough naturally and through diet, or that your body finds it difficult to absorb in supplement form - in this case, combining creatine with simple sugars causes a peak in insulin and aids the transportation of creatine into muscles by up to 60%.

     

    Also bare in mind, not all creatine brands are equal, and lower grade products can contain creatinine, sodium, dicyandiamide and dihydrotriazine that take away from its purity - harmless in low quanitities, but reduce intended effect.

  • Posted On: 08-11-15, 5:09 am (EDT) #21

    Creatine

    August 11, 2015, 5:09 am
    Posted by: Maestro1337

    How much time does it take to see the difference from creatine?I'm taking it for a week only 5 g a week.

    10-14 days, but it can also take up to a month.

    Are you taking 5g per week, or 5g per day??

    Jordan

  • Posted On: 08-12-15, 9:18 pm (EDT) #22

    Creatine

    August 12, 2015, 9:18 pm

    A day of corse, I typed it wrong....

  • Posted On: 08-14-15, 6:43 am (EDT) #23

    Creatine

    August 14, 2015, 6:43 am
    Posted by: Maestro1337

    A day of corse, I typed it wrong....

    Lol I thought so, just checking!! :D

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