Creatine Monohydrate

[EmGee]

What are your thoughts on taking creatine monohydrate?
I just read an article about how research shows it works differently on women than it does on men. It said that when taking creatine it allows you to train at a higher intensity and higher volume and that it allows you to exercise for longer before your muscles produce lactic acid. Also that it may get you to do more reps therefore building more lean muscle. Also the difference with women was that women did not gain weight even when "loading" which they say is not necessary.
Apparently women have more creatine in their bodies than men, but with a supplement it will allow you to increase strength without added pounds. And it helps improve recovery.

wow this sounds almost too good to be true!

is it?

I'm going to give you a very brief summary of creatine without getting into the more complicated mechanisms of how it works via atp transfer and all that stuff. Just the most basics.

Before I do that however, I need to correct a serious misconception. Here it is, boys have more testosterone and less estrogen. Girls have more estrogen and less testosterone. Boys have a penis, girls have a vagina. There you go...the difference between men and women. That's it, period... Don't let anyone fool you with BS about men and women having different muscle types, needing different supplements, or anything like that. It simply isn't true at all. We eat food the same way, we utilize our nutrients the same way. We build muscle the same way. However, women don't build as much muscle as easily as men because of hormonal differences...THAT is the difference in muscle...hormones...nothing else.

A woman who "trains like a man" will get better results than one who doesn't. And higher reps = more muscle? Also not true. Sarcoplasmic hypertrophy isn't actual real muscle, it's inflammation and fluid retention. Higher reps will build muscle as will lower reps. Lower reps are more likely to build more strength and muscle in the end because you are moving more weight. The more weight you move, the more muscle you build in the end.

Now about creatine. Put in an EXTREMELY oversimplified way; creatine helps more more water into the muscle cells. The cells are fuller, therefore they look bigger and one thinks they've built more muscle. The full cells ARE actually stronger and this in turn allows one to either lift heavier, or longer...this leads to more and better muscle gain.

Loading? It's actually not necessary for anyone. Can it help? Sure...but really isn't needed.

Is creatine a good supplement? Yes it is. But then, if you are eating red meat you probably won't get as much benefit from it because most people can only utilize 5g creatine/day. Everything over that is excreted in urine. And red meat is loaded with creatine. If someone is using slin, they MAY be able to utilize 1g of creatine/IU of slin when used as part of a strict postworkout nutrition regimen...one that has killed more than one bodybuilder from hypoglycemia BTW. The insulin was the risky part, not the creatine.

[EmGee]

wow thatnks for the reply. ok I kept up until the end:

"Is creatine a good supplement? Yes it is. But then, if you are eating red meat you probably won't get as much benefit from it because most people can only utilize 5g creatine/day. Everything over that is excreted in urine. And red meat is loaded with creatine. If someone is using slin, they MAY be able to utilize 1g of creatine/IU of slin when used as part of a strict postworkout nutrition regimen...one that has killed more than one bodybuilder from hypoglycemia BTW. The insulin was the risky part, not the creatine"

1) I do not eat much red meat
2) what is "slin"?
3) Im confused about your insulin comment, what's that got to do with creatine?
4) the stuff I bought (Purple-K) has 1500 mgs per capsule and they suggesting taking 1-2 caps 30 before and 1-2 caps 60 after a workout. so if I took the max I'd be taking about 6g. So would you suggest taking a total of maybe 3 caps ?

[Mrs.V.]

Originally Posted by EmGee

1) I do not eat much red meat
2) what is "slin"?
3) Im confused about your insulin comment, what's that got to do with creatine?
4) the stuff I bought (Purple-K) has 1500 mgs per capsule and they suggesting taking 1-2 caps 30 before and 1-2 caps 60 after a workout. so if I took the max I'd be taking about 6g. So would you suggest taking a total of maybe 3 caps ?

In bodybuilding slang, slin is short for insulin. Insulin has muscle building properties, but if misused, people can overdose from it...So be careful...

I don't know what .V. would suggest as far as the 5g compared to the 6g and he is at work and I won't bother him there so you will have to wait for him to get home tonight to answer you...However, if you are going to be doing this today, follow the directions on the jug until he gives you his recommendations...I am not saying, by ANY means that he is "smarter" than the directions, but I DO trust him with MY LIFE...He is a VERY intelligent man and KNOWS HIS S**T when it comes to health...Believe it or not, I take HIS advise over my own DOCTOR...

The only thing I can say about the insulin/creatine comment that .V. made would be that IF you are going to use BOTH...Be VERY careful not to overdose on the slin...

[EmGee]

now Im really confused. I am not "using slin"... What has creatine got to do with insulin? does creatine have insulin in it??

[Mrs.V.]

Try these links for now...Read up on some of the studies done...From the links I am giving you, you can read up and understand what .V. is trying to explain til he gets home...I don't want to give any advise on stuff he REALLY KNOWS about because I might mess up the information he is giving you...Sorry...



http://www.bodybuilding.com/store/creatine.html

http://en.wikipedia.org/wiki/Creatine

http://www.creatinemonohydrate.net/

[beefcurry1]

pretty sure when you take creatine monohydrate you want an insulin spike to get it into your system faster. that's why a lot of people take it with grape juice. some creatines come with their own delivery system but you're going to overpay for their "fancy sugar".

creatine monohydrate+grapejuice=win

[Mrs.V.]

Originally Posted by beefcurry1

pretty sure when you take creatine monohydrate you want an insulin spike to get it into your system faster. that's why a lot of people take it with grape juice. some creatines come with their own delivery system but you're going to overpay for their "fancy sugar".

creatine monohydrate+grapejuice=win

Yes Beefcurry1...That is exactly what is done with creatine/insulin...I just don't want to go into detail about something I know little about...I know the jest of it all and understand the way it is used, etc...But I don't think my advice would be as informative as .V.'s will be...Yanno...

I second guess myself too much even when I do know the correct answers...

Sorry, too much information without specific guidance. Let me simplify it for you.

Creatine monohydrate is a very good supplement. Creatine ethyl esther is also a good supplement.

Many people use dextrose (the simplest form of sugar) immediately after a workout to boost blood sugar (dextrose or glucose...same thing) levels. The body wants to maintain homeostasis or balance at all times. When one thing changes it will change something else to bring it's self back to a steady state. When we get a rise in blood sugar the body releases insulin. This is called the insulin response (it's part of the body's negative feedback system that maintains the balance it needs to have. The insulin then moves the sugar into either the muscles for energy or into glycogen storage (in the muscles and liver) to lower the sugar level to where it was before you ate the sugar.

When one uses creatine monohydrate after a workout, it's used along with glucose so that insulin will be produced to "carry" it into the cells...as the insulin carries the glucose to the cells, it also takes the creatine along with it.

Creatine Ethyl Esther doesn't need an insulin carrier.

That's the difference between CM and CE.

Some people have actually used up to 10g of creatine with 10units of insulin to get more bang for their buck with this stuff. Personally, I'd recommend that one doesn't do that as more than one professional bodybuilder has died from this.

Just creatine taken with dextrose koolaid is perfectly safe. White grape juice (not red) is also good for this. But then again, simple table sugar mixed 1/2 cup to 1/2 gallon of water works pretty good too...and cheaper. It's not as optimal as dextrose but still it works.

Now about red meat. If one does eat red meat it doesn't reduce the effectiveness of creatine. It just provides some naturally from the food one eats. If one eats 2lbs of red meat a day like I do...then they really have no need whatsoever for taking a creatine supplement because they are already getting more creatine from their food than they can possibly use in a day.

The body of a chemically un-enhanced athlete can utilize about 5g of creatine each day. Much more than that will go to waste as it will be passed out of your body in your urine. However, if you take 6g instead of 5 it's not going to hurt you; you will just pee off any that you don't use.

No one can tell you over the internet on a discussion board if your own body can use 3g, 5g, 7g or whatever of creatine a day. However, 5g is a pretty good estimate for most people. If you get a little less or a little more...no harm is done. The benefit however, is quite apparent if your diet and training are already dialed in perfectly. It will definitely give you an anabolic advantage over what you'd have without it.

[EmGee]

Good Lord, I feel like I have to go back to school or something!! thanks for all the info, and sorry to be a pain, but I still have more questions:

my main goal is to burn more fat (especialy around my middle), build more muscle and strength. I dont eat perfectly clean. hey Im a woman who quit smoking recently and who's hormones are all over the freakin' place lately (another reason why it will be easier now for me to gain weight!).

so is suppose my first question, is creatine a good idea for me? and is it safe? all this balk about boosting insilin, etc kinda scares me. I dont want to screw up my body.

are you suggesting that I take this stuff with Koolaid, or a sugary drink?? or is it ok to take it with just water? everything I read about losing belly weight says stay away from sugar and now you're telling me to drink sugarly Kookaid! lol

I am lucky if I eat red meat once a week. I practically live on chicken and turkey so I'll probably start by taking about 5.

Should I take it on days where I only do cardio/abs or just on days I do weights & cardio? and what if I actually take a day off a the gym, do i still take it that day?

[Mrs.V.]

LOL...Em, your not being a pain at all...This is why these forums exist hun...Yanno...

.V. is back at work (what else is new) and I am sure he will be able to get online at some point today to answer your questions...

Just thought I would let you know...We haven't forgotten you, were still here, he is just really busy...

Emgee, creatine isn't mandatory for you or anyone. It's simply a useful supplement for building muscle. Your goal, as you've described it seems to be more for cutting. Personally, I'd drop the carbs to a fat loss level and not worry about using creatine. You can build muscle and burn fat without it perfectly well.

If you do want to use it, get CEE. The kind that doesn't need a dextrose carrier.

Re: Insulin, it's a natural hormone your body produces in response to carbohydrate intake. Carb intake includes sugar. Unless I'm seriously trying to gain a lot of weight, I keep my carbs pretty low and control my insulin response. I'd suggest you do the same to fit your stated goal.

Hormone problems? Eat more fat, including some saturated fat. Olive oil, fish oil, flax oil. Eat fatty fish. Even some beef is fine. Fats support hormone function.

[EmGee]

ya I realize its not mandatory, I guess I just wanted to maybe cheat a bit and get that added boost. damn I already bought the other one. is it ok to take it with just water? what about chocolate milk (after a workout) and water before?

I will try to lower my carbs and up my cardio.

I am not a fish eater. I do take fish oil though.... flax oil? can that be used instead of olive or vegetable oil?

What kind do you have, just pure creatine monohydrate powder? If so, and it doesn't put you over on your calories; you can mix it with either chocolate milk (good protein and carbs), white grape juice, or make some koolaid and put it in it. Even plain sugar is fine if you don't have dextrose.

I'd say one 5g dose right after your workout is enough. It's most effective post workout rather than before.

Although I'm not the biggest fan of dairy on a cutting diet, it certainly is a good post workout food. Chocolate milk, or even white milk has a great blend of protein and carbs for after a hard workout.

[EmGee]

I bought the pill form, not the powder.
Ok I'll try it after a workout either with choco milk or white grap juice.
Thanks.