Creatine - any good?
Discussion
I'm after a bit of advice here.
For a while now I've been going to the work gym for an hour a day, 5 days a week doing various weights. During this time I have also been having a whey protein shake with milk afterwards which has 30g of protein in it. This is starting to have a visible effect, but it's slow progress and I'd like to make it quicker really without having to go to the gym more often or having to alter my diet that much as I already eat quite a lot as it is!
I've done a little bit of reading about creatine and was wondering if anyone here had any experience of it, or indeed any other supplements that would help me get bigger and stronger more quickly?
I'm 5'10" and just under 11 stone at the minute.
For a while now I've been going to the work gym for an hour a day, 5 days a week doing various weights. During this time I have also been having a whey protein shake with milk afterwards which has 30g of protein in it. This is starting to have a visible effect, but it's slow progress and I'd like to make it quicker really without having to go to the gym more often or having to alter my diet that much as I already eat quite a lot as it is!
I've done a little bit of reading about creatine and was wondering if anyone here had any experience of it, or indeed any other supplements that would help me get bigger and stronger more quickly?
I'm 5'10" and just under 11 stone at the minute.
Firstly, are you eating enough?
5-6 small meals a day?
1g of protein per lb of bodyweight?
30% of calories from protein, 60% from carbs and 10% from fat?
Getting 8 hours of sleep a night?
Are you training hard? If your goal is to get bigger then I'd suggest concentrating on multi-joint exercises like squatting, deadlifting and bench-pressing - stay away from the pec deck!
If you can answer 'Yes' to all of the above then creatine may help, but I'd strongly suggest that you do plenty of research on creatine cycles and possible side-effects/precautions before parting with any cash.
As a rough idea, you'd normally have a cycle of 4-8 weeks or so taking creatine before having a break. (It would prob. be wise to cycle your training so that this coincides with the period when you're training hardest, not when you're having a 'back-off' period.) Creatine does put stress on your kidneys so make sure you drink lots of water every day - aim for around a gallon.
There are lots of different creatine products so do plenty of research before you commit yourself!
Cheers,
Animal
5-6 small meals a day?
1g of protein per lb of bodyweight?
30% of calories from protein, 60% from carbs and 10% from fat?
Getting 8 hours of sleep a night?
Are you training hard? If your goal is to get bigger then I'd suggest concentrating on multi-joint exercises like squatting, deadlifting and bench-pressing - stay away from the pec deck!
If you can answer 'Yes' to all of the above then creatine may help, but I'd strongly suggest that you do plenty of research on creatine cycles and possible side-effects/precautions before parting with any cash.
As a rough idea, you'd normally have a cycle of 4-8 weeks or so taking creatine before having a break. (It would prob. be wise to cycle your training so that this coincides with the period when you're training hardest, not when you're having a 'back-off' period.) Creatine does put stress on your kidneys so make sure you drink lots of water every day - aim for around a gallon.
There are lots of different creatine products so do plenty of research before you commit yourself!
Cheers,
Animal
It may be a little presumptuous but here’s my take;
Are you eating enough? You should start by eating everything that isn’t nailed down and progress from there, muscle is put on with a fork. Get some good Whey (Reflex or similar) to boost the quantity of protein, 150 – 160g per day spread out.
Creatine? That’s up to you, do some reading but I wouldn’t bother.
Concentrate on compound exercises;
Shoulders: Military Press, Hang Clean and Press, Arnold Press
Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl
Legs: Barbell Squat, Deadlift, Lunges
Back: Chin-Up, Pull-Down, Deadlift, Row
Chest: Push-Up, Dips, Bench Press
EAT EAT EAT my man. You shouldnt put on too much fat if you are working hard enough. Try three days a week on the weights targeting different muscle groups and do more than one exercise per muscle;
Mon: Chest + Shoulders + Abs
Tues: Run, dance, swim - Pure cardio
Weds: Back + Legs + Abs
Thurs: Off
Fri: Arms + Chest + Abs
Sat: Run, dance, swim - Pure cardio
Sun: Off
Think of yourself as an athlete rather than someone who wants some vanity muscle.
Are you eating enough? You should start by eating everything that isn’t nailed down and progress from there, muscle is put on with a fork. Get some good Whey (Reflex or similar) to boost the quantity of protein, 150 – 160g per day spread out.
Creatine? That’s up to you, do some reading but I wouldn’t bother.
Concentrate on compound exercises;
Shoulders: Military Press, Hang Clean and Press, Arnold Press
Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl
Legs: Barbell Squat, Deadlift, Lunges
Back: Chin-Up, Pull-Down, Deadlift, Row
Chest: Push-Up, Dips, Bench Press
EAT EAT EAT my man. You shouldnt put on too much fat if you are working hard enough. Try three days a week on the weights targeting different muscle groups and do more than one exercise per muscle;
Mon: Chest + Shoulders + Abs
Tues: Run, dance, swim - Pure cardio
Weds: Back + Legs + Abs
Thurs: Off
Fri: Arms + Chest + Abs
Sat: Run, dance, swim - Pure cardio
Sun: Off
Think of yourself as an athlete rather than someone who wants some vanity muscle.
Chairman LMAO said:
muscle is put on with a fork.
I'll remember that one!A relative of mine has been bodybuilding for a couple of years now and I'm sure he carries cutlery with him wherever he goes - just in case he finds some spare food! I've never seen anything human eat that much before...
I used the protein recovery drinks and creatine for a bit, they may have aided some recovery butI didn't notice anything that significant. Apparently taking nurofen before training is meant to be very good as it reduces muscle injury and speeds recovery, but never tried it myself
Plenty of sleep is as good as anything
Plenty of sleep is as good as anything
Depends on how you take it. There are three types of creatine monohydrate, effervescent-not really worth bothering with, powder form-takes a long time to load and keep up to date, and last but not least there is the synergistic formula with creatine added.
Now, if you take the powder route, then typically you have to load 5grms a day(in water iirc), then you go onto a maintenance dose. The trouble with this route is powdered creatine tastes like chalk and is a pain to deal with!
Synergistic formula products such as maximuscle's cyclone, or muscletech's cell tech work a lot better because you only need to take so many servings a day(one with cell tech, think its 2 with cyclone) and they have other benefits to help. For example cyclone also has protein in it, and is rated as one of the best mass builders on the market, hence why lots of top rugby clubs us it. cell tech is very good, but is very expensive compared to cyclone which while not as effective, is by no means rubbish!
P.S. at least i think cyclone has creatine in it, cant remember, but sure it does!
Now, if you take the powder route, then typically you have to load 5grms a day(in water iirc), then you go onto a maintenance dose. The trouble with this route is powdered creatine tastes like chalk and is a pain to deal with!
Synergistic formula products such as maximuscle's cyclone, or muscletech's cell tech work a lot better because you only need to take so many servings a day(one with cell tech, think its 2 with cyclone) and they have other benefits to help. For example cyclone also has protein in it, and is rated as one of the best mass builders on the market, hence why lots of top rugby clubs us it. cell tech is very good, but is very expensive compared to cyclone which while not as effective, is by no means rubbish!
P.S. at least i think cyclone has creatine in it, cant remember, but sure it does!
Some of the replies so far have been shocking 
He has already stated that he does not wish to alter his current regime, he simply wants to know if creatine will help.
The short answer is yes. However, if you are not taking any supplements at the moment, then a good whey protein supplement would be a better choice than creatine (as already suggested), Optimum Nutrition whey protein is good, cost effective and yummy (esp mint choc
)
If it has to be creatine or you are already taking a good protein supplement then there are many good creatine products out there, most of them pretty much the same but with wildly varying price tags.
Creatine is found in meat and fish (esp beef) if your diet is low in these food groups then creatine will have a good effect.
Basically, creatine works by providing additional energy for muscles to contract. Without getting scientific, it will enable you to perform those extra reps you may not have normally been able to perform.
It also helps your body use protein (protein synthesis) so make sure your eating enough!
When you stop using creatine (6-8 wk cycles are optimum) you should keep the muscle gained, however, you will lose a little of the overall body weight gained due to the fact that during creatine consumption, you will retain a little more water than usual (cell volumization).
Overall, I'd say go ahead and use it if you are adamant on not changing your regime and want a simple yet effective addition, however, if it's muscle at all costs, take this man's advice:
He has already stated that he does not wish to alter his current regime, he simply wants to know if creatine will help.
The short answer is yes. However, if you are not taking any supplements at the moment, then a good whey protein supplement would be a better choice than creatine (as already suggested), Optimum Nutrition whey protein is good, cost effective and yummy (esp mint choc
)If it has to be creatine or you are already taking a good protein supplement then there are many good creatine products out there, most of them pretty much the same but with wildly varying price tags.
Creatine is found in meat and fish (esp beef) if your diet is low in these food groups then creatine will have a good effect.
Basically, creatine works by providing additional energy for muscles to contract. Without getting scientific, it will enable you to perform those extra reps you may not have normally been able to perform.
It also helps your body use protein (protein synthesis) so make sure your eating enough!
When you stop using creatine (6-8 wk cycles are optimum) you should keep the muscle gained, however, you will lose a little of the overall body weight gained due to the fact that during creatine consumption, you will retain a little more water than usual (cell volumization).
Overall, I'd say go ahead and use it if you are adamant on not changing your regime and want a simple yet effective addition, however, if it's muscle at all costs, take this man's advice:
Chairman LMAO said:
It may be a little presumptuous but here’s my take;
Are you eating enough? You should start by eating everything that isn’t nailed down and progress from there, muscle is put on with a fork. Get some good Whey (Reflex or similar) to boost the quantity of protein, 150 – 160g per day spread out.
Creatine? That’s up to you, do some reading but I wouldn’t bother.
Concentrate on compound exercises;
Shoulders: Military Press, Hang Clean and Press, Arnold Press
Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl
Legs: Barbell Squat, Deadlift, Lunges
Back: Chin-Up, Pull-Down, Deadlift, Row
Chest: Push-Up, Dips, Bench Press
EAT EAT EAT my man. You shouldnt put on too much fat if you are working hard enough. Try three days a week on the weights targeting different muscle groups and do more than one exercise per muscle;
Mon: Chest + Shoulders + Abs
Tues: Run, dance, swim - Pure cardio
Weds: Back + Legs + Abs
Thurs: Off
Fri: Arms + Chest + Abs
Sat: Run, dance, swim - Pure cardio
Sun: Off
Think of yourself as an athlete rather than someone who wants some vanity muscle.
Are you eating enough? You should start by eating everything that isn’t nailed down and progress from there, muscle is put on with a fork. Get some good Whey (Reflex or similar) to boost the quantity of protein, 150 – 160g per day spread out.
Creatine? That’s up to you, do some reading but I wouldn’t bother.
Concentrate on compound exercises;
Shoulders: Military Press, Hang Clean and Press, Arnold Press
Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl
Legs: Barbell Squat, Deadlift, Lunges
Back: Chin-Up, Pull-Down, Deadlift, Row
Chest: Push-Up, Dips, Bench Press
EAT EAT EAT my man. You shouldnt put on too much fat if you are working hard enough. Try three days a week on the weights targeting different muscle groups and do more than one exercise per muscle;
Mon: Chest + Shoulders + Abs
Tues: Run, dance, swim - Pure cardio
Weds: Back + Legs + Abs
Thurs: Off
Fri: Arms + Chest + Abs
Sat: Run, dance, swim - Pure cardio
Sun: Off
Think of yourself as an athlete rather than someone who wants some vanity muscle.
No, I guarantee if you do what animal has said you will see it come on.
Having one protein shake and not eating a LOT of protein is not enough, as he has said once you get your metabolism up to speed you will be able to eat and eat. Some of the portions I can put away are silly, and you will just be a bigger engine
I destroyed a large dominoes pizza in under 12 minutes on Sunday and was still hungry after
I was having two shakes a day every day, training or not, and it was very beneficial!!
Having one protein shake and not eating a LOT of protein is not enough, as he has said once you get your metabolism up to speed you will be able to eat and eat. Some of the portions I can put away are silly, and you will just be a bigger engine
I destroyed a large dominoes pizza in under 12 minutes on Sunday and was still hungry after
I was having two shakes a day every day, training or not, and it was very beneficial!!
Thanks guys. As has been said I don't really want to change my routine that much, just go for the easy wins, like the protein shake which tastes quite nice as well! I already eat quite a lot (hence the nickname) but before have never really got any heavier either through fat or muscle.
Is creatine available in capsule form? I think I will have a protein shake before going to the gym from now on, interesting comment about the creatine in beef as I don't really eat a lot of beef at all.
Is creatine available in capsule form? I think I will have a protein shake before going to the gym from now on, interesting comment about the creatine in beef as I don't really eat a lot of beef at all.
Muncher said:
Thanks guys. As has been said I don't really want to change my routine that much, just go for the easy wins, like the protein shake which tastes quite nice as well! I already eat quite a lot (hence the nickname) but before have never really got any heavier either through fat or muscle.
Is creatine available in capsule form? I think I will have a protein shake before going to the gym from now on, interesting comment about the creatine in beef as I don't really eat a lot of beef at all.
Protein is better taken after your workout, in the 30mins after (can be up to 2hrs but most agree 30mins is optimum). the post workout period is a golden opportunity to take your protein shake as protein synthesis is elevated during the period directly after your workout.Is creatine available in capsule form? I think I will have a protein shake before going to the gym from now on, interesting comment about the creatine in beef as I don't really eat a lot of beef at all.
Be sure to mix it with water (although milk tastes better) as milk contains simple carbs in the form of sugar, this will increase insulin production which slows the release of both testosterone and growth hormone (not good for muscle growth).
There is no evidence which backs up the benefits of protein before your workout, so I wouldn't bother.
If you eat a normal type of breakfast (cereal, toast etc.) then I would definitely advise having a protein shake with (not instead of) breakfast as most types of breakfast do not include enough protein. And this is at a time of the day when your body has gone the longest period without any protein (overnight). Feel free to mix your morning shake with milk for the extra protein, vits, mins and calories.
Yes creatine is available in capsule form but doesn't usually work out cost effective and means you will have to take shed loads during the five day 'loading' phase, stick with the powder, it's not that bad.
Yeh agree most peoples version of a good breakfast is a carb fest 
Also I didn't even see your routine, 5 times a week is probably too much. Your muscles grow when you rest. I would break that down to three sessions of weights and then some cardio (if your into that) so your body has a rest period.
The classic mistake with bulking is thinking the more you cane yourself the more you will grow, you won't. It needs to be heavy, as heavy as you can manage for fewer reps, you may not want to change your routine, but I use a three day split, push, pull, legs. With a day in between. I saw great results.
And FYI maximuscle is overpriced tat, I would recommend myprotein, or reflex for a decent priced alternative, that has better content imo.
So forgetting supplements for a minute, what does your workout go like, what are you doing? For all I know you could be doing your whole workout on a bunch of machines
Also I didn't even see your routine, 5 times a week is probably too much. Your muscles grow when you rest. I would break that down to three sessions of weights and then some cardio (if your into that) so your body has a rest period.
The classic mistake with bulking is thinking the more you cane yourself the more you will grow, you won't. It needs to be heavy, as heavy as you can manage for fewer reps, you may not want to change your routine, but I use a three day split, push, pull, legs. With a day in between. I saw great results.
And FYI maximuscle is overpriced tat, I would recommend myprotein, or reflex for a decent priced alternative, that has better content imo.
So forgetting supplements for a minute, what does your workout go like, what are you doing? For all I know you could be doing your whole workout on a bunch of machines
Edited by okgo on Thursday 8th January 01:07
Chairman LMAO said:
JRM said:
Apparently taking nurofen before training is meant to be very good as it reduces muscle injury and speeds recovery
and destroys your liver.... Esp if you plan on taking creatine.Mind you my training days are well behind me know, so little chance of it affecting me now
My advice, for what its worth. Eat a healthy well balanced diet and drink about a litre and a half of water a day. Drink water also whilst training. Leave the supplements alone and train hard but only a couple of body parts per session. Take several days off and then resume training. Mix your routines and types of exercise up a bit. Keep surprising your muscles with different chalenges. Dont do too much cardio. You sound to have light frame and dont want to burn calories off. Weights alone will do just fine. Always remember to stretch before and after training to keep flexible.Concentrate on core strength before worrying too much about the more visible parts. No good having big bi`s and tri`s if you have a glass back and crap legs. Dead lifts, squats, shoulder pressing, bench press, bent over rowing etc. All aimed at stressing major back and abdominal muscles whilst strengthening other smaller areas. All too many "newbies" want all the results super quick and have to realise most good physiques are honed over tens of years, not just get big quick routines. The slower you put quality muscle on, the better chance of keeping it if you cut the training back from time to time
Steve.
Steve.
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