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  1. #1
    Registered User Sanj-'s Avatar
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    Post Everything You Need To Know About Creatine !!

    CREATINE


    What is Creatine?

    Creatine is a nutrient found naturally in the human body. It is made from a combination of three essential amino acids;glycine, arganine(Arginine is used as a supplement in the treatment of heart patients with arterial heart disease), and methionine. The main job for creatine is to provide your muscles with energy, so in return, they can work harder and longer. Creatine is found in many common foods, such as:

    Fish:
    Herring
    Salmon
    Tuna
    Cod
    Plaice

    Meat :
    Pork
    Beef
    Steak

    Others:
    Milk
    Vegetables traces
    Fruits traces
    Carbohydrates traces


    Getting Scientific
    http://www.bodybuildingforyou.com/cr...onohydrate.htm
    The Creatine powder, or capsules we take, have one main job, and that job is to carry phosphate to our muscles. When Creatine reaches the muscle, it is then converted into the substance known as "Creatine Phosphate". When the muscle contracts, it use the energy from the breakdown of ATP to create movement, which in turn leaves the compound ADP. When working out, ATP must be regenerated from ADP to be used again. The process that occurs causes the phosphates from creatine to attach to the ADP molecule which is then again reformed into ATP, therefore allowing the molecule to be reusable, which in turn allows you to workout longer, and harder. Therefore I highly suggest you consume creatine pre workout, and post workout to get the best results and gains.

    When your muscles store Creatine, water is also stored in the muscles in order to maintain homeostasis. This causes your muscles to have a fuller look to them, which in turn can give you a gain of up to 10lbs in a week. Initially the gain is entirely wet gains, but if you continue to take creatine the body begins to respond to the equilibrium shift by building more muscle. Thus solidifying the gain. Users will tend to lose some of the weight gain at the end of a Creatine cycle but an average muscle mass gain of 2-5 pounds is very common, especially among noobs.

    Creatine Loading Phase and Maintaining Phase


    Load Week 1 - 20g of creatine total; therefore, 10g Pre-Porkout and 10g PWO.

    Weeks 2 to 4 - Maintain - 10g of creatine a day, 5g Pre-Workout, and 5g after PWO.

    Weeks 5-8 - No Creatine Taken; Continue to eat foods high in Creatine.

    ----------------
    Off Cycle
    20g-30g total Creatine taken daily.

    Recommened: Not Maintenance
    Morning - 2-10g
    Pre Workout - 5-10g
    Post Workout - 2-10g

    ----------------
    Calculate Creatine You Need
    http://www.bodybuilding.com/fun/likness2.htm
    Recommended Dosage:
    -Less than or equal to 140lbs = 5-6grams per day is maintenance
    -141lbs to 168lbs = 6-7.5 grams per day is maintenance
    -169lbs to 199lbs = 8 grams per day is maintenance
    -200lbs to 242lbs = 8-10 grams per day is maintenance
    -242lb+ = 10-12 grams per day

    ----------------
    Negative Creatine Side-Effects
    As far as my experience with creatine, and many others, I have never heard of or had any negative side effects from creatine. Negative Side-Effects are commonly over-hyped, especially organ problems.

    "Creatine is non-toxic and studies have been unable to find any serious negative side effects to its use. None of the studies carried out have shown creatine to be toxic substance. There is a lot of speculation as the whether or not creatine has any known side effects, and to date, there has not been any known, serious side effects (medium and long term) associated with creatine use." http://www.building-muscle101.com/cr...e-effects.html

    In conclusion, you should feel scared to take creatine, and i suggest you take it, because it is something that is ideal for all bodybuilders. The negative effects of creatine are common, such as having gas, and feeling bloated.

    Positive Side-Effects

    - More Overall Strength
    - Longer Workouts
    - Muscles Look Fuller And Thicker
    - You'll Be Able To Lift Slightly Heavier Weights
    - Less Fatigue
    - Quick Weight Gain
    - Reduction Of Lactic Acid

    -----------------
    Buying Creatine
    http://www.*********.com/gc/gc_catalog.exe
    http://www.drugstore.com/search/sear...earch=creatine

    Popular Brands:
    Prolab
    Muscle-Tech - Cell-Tech
    American Creatine
    Green Bulge
    -----------------

    Thanks To:
    http://www.bodybuildingforyou.com
    http://www.bodybuilding.com
    -----------------
    -----------------
    Index: http://www.dictionary.com

    ATP - Adensonine Triphosphate - An adenosine-derived nucleotide, that contains high-energy phosphate bonds and is used to transport energy to cells for biochemical processes, including muscle contraction and enzymatic metabolism, through its hydrolysis to ADP

    ADP -Adenosine Diphosphate - A nucleotide, composed of adenosine and two linked phosphate groups, that is converted to ATP for the storage of energy.

    homeostasis - the maintenance of relatively stable internal physiological conditions (as body temperature or the pH of blood) in higher animals under fluctuating environmental conditions.


    Enjoy!!
    wat
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  2. #2
    Registered User BBall24's Avatar
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    Nice post bro
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  3. #3
    i own you biatch ! hella's Avatar
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    should i load over taking 20g a day?
    I know more then you, and i have neg reps lol.
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  4. #4
    Constantly Learning Flick's Avatar
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    Just curious... are you rep hungry or something?
    Kicking gravity's ass.
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  5. #5
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    Great post man.
    'NO GUTS' 'NO GLORY'.
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  6. #6
    Registered User Sanj-'s Avatar
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    Originally Posted by Flick
    Just curious... are you rep hungry or something?
    nope, i dont think your aware, but i always post threads like this. if i was rep hungry, i would sit here all day and post. but i make these threads to challange myself with the amount of knowledge i obtain.
    wat
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  7. #7
    Registered User varteju's Avatar
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    ok question about creatine...if you stop taking it, do you lose some muscle?
    Your gonna eat lightning and your gonna crap thunder Mickey
    Nothing is real if you don't believe in who you are!-
    Rocky

    Upon completion of each workout, you can and should feel proud, for you have just moved one step closer towards reaching your full potential and the ultimate goal of and being the best you can be.—Mike Berry
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  8. #8
    Registered User Sanj-'s Avatar
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    no
    wat
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  9. #9
    Registered User JoelsRipped's Avatar
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    Decent post among the 405960965 other posts on creatine
    "Its Miller Time tonight" - Jay Cutler '06 Mr. Olympia
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  10. #10
    Registered User HOVAFAN100's Avatar
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    Creatine isn't as good as you think. This is the teen, I repeat, TEEN forum. Teenagers don't need creatine, 40 year old men should use creatine. Work out and take protein as a young adult and you will be much more solid than anyone on creatine and usually stronger.
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  11. #11
    Registered User Sanj-'s Avatar
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    Originally Posted by HOVAFAN100
    Creatine isn't as good as you think. This is the teen, I repeat, TEEN forum. Teenagers don't need creatine, 40 year old men should use creatine. Work out and take protein as a young adult and you will be much more solid than anyone on creatine and usually stronger.
    ....
    wat
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  12. #12
    Registered User jack_of_all's Avatar
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    Originally Posted by HOVAFAN100
    Creatine isn't as good as you think. This is the teen, I repeat, TEEN forum. Teenagers don't need creatine, 40 year old men should use creatine. Work out and take protein as a young adult and you will be much more solid than anyone on creatine and usually stronger.
    a 40 year old man doesnt produce less creatine than a teen. creatine is not a hormone.
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  13. #13
    Registered User Sanj-'s Avatar
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    Originally Posted by jack_of_all
    a 40 year old man doesnt produce less creatine than a teen. creatine is not a hormone.
    ^^
    wat
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  14. #14
    Banned dbcb314's Avatar
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    you do know that they believe you do not have to load or cycle creatine. it was juss something to get people to use more of it so they have to buy more of it.

    and pre workout creatine is almost worthless, as it doesnt get into the muscle fast enough to help. 3-5 g post workout is really all that is needed.

    juss tryin to save people some money.
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  15. #15
    Registered User Sanj-'s Avatar
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    Originally Posted by dbcb314
    you do know that they believe you do not have to load or cycle creatine. it was juss something to get people to use more of it so they have to buy more of it.

    and pre workout creatine is almost worthless, as it doesnt get into the muscle fast enough to help. 3-5 g post workout is really all that is needed.

    juss tryin to save people some money.
    creatine gets to your muscles... take it 30-45minutes before. thats more then enough time to get the creatine through out the system. most people spike their insulin when they take creatine by taking it with dextrose. i dont know about you, but i feel it when i lift..
    wat
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  16. #16
    HARDCORE CHOCOLATE(COLA)'s Avatar
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    Originally Posted by HOVAFAN100
    Creatine isn't as good as you think. This is the teen, I repeat, TEEN forum. Teenagers don't need creatine, 40 year old men should use creatine. Work out and take protein as a young adult and you will be much more solid than anyone on creatine and usually stronger.
    what the hell are you talking about.
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  17. #17
    Damn i'm great.... BIGDUBBDEISEL's Avatar
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    Thumbs up

    Nice post bro!!!!
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    I appreciate reps.
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  18. #18
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    good post
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    As your deed is, so is your destiny"
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  19. #19
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    Thumbs up He is right

    Originally Posted by HOVAFAN100
    Creatine isn't as good as you think. This is the teen, I repeat, TEEN forum. Teenagers don't need creatine, 40 year old men should use creatine. Work out and take protein as a young adult and you will be much more solid than anyone on creatine and usually stronger.
    Exactly!
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  20. #20
    Registered User blayde's Avatar
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    Do I load after comming back from my break? Or do I go back to maintenance?
    Thanks.
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  21. #21
    Registered User Sanj-'s Avatar
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    Originally Posted by blayde
    Do I load after comming back from my break? Or do I go back to maintenance?
    Thanks.
    just maintain.
    wat
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