Creatine reddit. There is no evidence that creatine injures kidney function. A_SNAPPIN_Turla. Out of the blue, I decided to take the beyond raw chemistry lab brand of Creatine HCl. Personally I would trust pretty much any creatine sold on Amazon, especially if I recognize the brand. There's no known interaction between Creatine and SSRIs. Mine is tasteless and also dissolves really When your muscles burn through all your ATP adenosine Tri-phosphate it steals a phosphate from the Creatine phosphate. 93) BUT. If not, you may have to stop taking it. It is kind of like asking who has the best caffeine. Different forms can matter, some, but it’s usually best to just stick with tried and true monohydrate. Personal experience: I started taking creatine a few months ago after having not used it in over 20 years. I know a friend who blames creatine for fuckin yo his liver, he was an all star running back in a d1 school, Every 3 months would be smart and prudent imho. It's just not worth it for a company to cut corners if they care at all about their reputation. So kidney stones are probably your worst acutely. Cheapest i see on amazon, creatine is creatine wouldnt buy anything with extra shit mixed in, your likley paying a premium for w/e is mixed in anyway rather than getting both seperate Reply reply Jul 7, 2021 · Advantage: Inexpensive and proven. "cycling creating" was and is a marketing I always go for unflavored, because anything flavored you're paying for what you don't need. That is more than 6 months worth for under twenty bucks. Both. trustmeitsme. At least. I like all max!! basically every creatine monohydrate you can find is good, best is micronized, but be aware, get a trustful company that has 3rd party tests. There have been some studies (might be slightly sketchy) that caffeine cancels out the effects of creatine. 5 CC. MrMoone. I read that creatine works by drawing water into your muscles but the same action can happen in your intestines. Your muscles are 70% water already, creatine volumizes the cells so they hold more water. Creatine is well researched for this purpose, and the effects are quite notable for a supplement. In my personal opinion (I have used both con-cret and regular creatine) you get more creatine for your buck if you use monohydrate creatine. To lower creatinine levels, you are looking at reducing the amount of protein you are intaking. But, honestly - for a single 3-day fast, it's a total non-issue. And thus it will downregulate and lower serotonin. Reply. It will absorb better then creatine mono due to being more water soluble. Unless you want a good diahrea experience, then go for it. This new creatine has a noticeable smell and flavour, and doesn't dissolve like their older creatine did. I like to take it 15-20mins before a workout and immediately after with my protein shake. The idea that you should not take creatine and caffeine together as creatine causes water retention while caffeine causes water loss. It made me bloated and took away from a decent amount of my muscle definition. options: whey powder, whey isolate, plant protein. 102. Creatine isn't a miracle substance either. TripleCreampie. I don’t! I put on 3-4kg and it demotivates. Pros: creatine definitely added some extra weight and size to my build. The "take creatine after your workout" camp seemed to receive a big boost last year in the form of a study published in the "Journal of the International Society of Sports Nutrition. Creatine monohydrate is the most widely used form of creatine, and the form used in most research studies. WHen you look at muscle gains over time, it's about 25-33% higher in long term creatine groups vs controls, which makes sense given the upregulation in transcripts. r/bodyweightfitness. It raises your strength about 10%. Creatine monohydrate and HMB enhance strength, increase endurance, decrease fat mass, and prevent lean There is no "best" protein powder. •. Oct 2, 2019 · Safety and concerns. Questions pertaining to optimal forms of creatine, optimal dosing strategies, side effects, and interactions with other supplements linger. No such thing as a creatine loading phase. First took Animal creatine chewable tablet 5 gram daily in this year March till November stopped taking it due to dizzy and fatigue. This can help you feel less tired and lift heavier things when you exercise. 1)Try a reputable brand (optimum nutrition,universal nutrition,green mag etc. Stay hydrated, aiming for 8-12 cups of water daily. Alcohol decreases muscle protein synthesis, causes insulin-resistance and interferes with the release of Growth Hormone (and, hence, IGF-1) following exercise. Pre-emptively: video is vertical because phone falls over if stood on its side. Sort by: Best. You're paying for flavor when you don't need it. 52mg following your workout, and 4. Aside from its neuroprotective properties, creatine is a moderate When creatine enters the body, it bonds with a phosphate group to form creatine phosphate. With large doses per day, you may experience some stomach issues but nothing too crazy and that solution is to go with smaller doses. Creatine influences inflammation, oxidative stress, and immune function. Besides that, I googled the first 3 results on how to take creatine and they are a bit varied. Pro: better performance on explosive exercises. Two studies reported small, physiologically insignificant increases in total testosterone after six and seven days of Think of creatine like a little energy boost for your muscles when you're doing things like running fast or lifting weights. Timing is irrelevant, and what you take it with plays no part either. Even since the 1970s, scientists have known that taking creatine enhances physical performance and strength via increasing ATP output from muscle cells. Make sure to inform your doctor on your next checkup because creatine breaks down into creatinine, and an increased amount of that in the body be mistaken for kidney issues. Only thing con-cret is better is that it's micronized so you take a small scoop instead of 5g of monohydrate. Here is the stack that cured my creatine sleep issues. actually, creatine has more evidence than protein for muscle building - I'm not suggesting that you don't need protein, or that protein isn't important. Method: with water (Creatine dissolve instantly in water and rapidly absorb by the body) Possible creatine combinations (example: creatine + ribose) You'll want to take 2mg exactly 30 minutes before your workout, 3mg 5-10 minutes into your workout, 1. It will get you the same results. Some people don't tolerate creatine awesome at first. -2. Thanks to r/fatpeoplestories for informing me of this. What’s interesting is the benefits seem to be dependent on timing. One serving is about 2 grams of creatine (a very small scoop). On a cut, your goal is to lose fat. Take 3-5g a day. I got mildly nauseous for a month or so. New comments cannot be posted and votes cannot be cast. It’s function is to convert Adenosine Diphosphate (ADP) molecules back to Adenosine Triposphate (ATP) molecules, which provide our cells with energy. I'm definitely putting up more weight than when I was not taking it. 1. Edit 2: creapure. I do both specifically with Vyvanse and no, thirst isn't an issue and drinking "enough" water isn't a chore. Edit: Here's a link. Creatine monohydrate up to 3g/d for 28 days. The effect of creatine on DHT and testosterone is studied several times. Archived post. Also known as fluid retention, creatine can cause rapid water weight because the supplement draws water into your muscles’ cells. 5 grams a day. I take Thorne’s creatine. I think one of my big concerns would be the dehydration from alcohol. In fact, I’m not even sure why you would do that. You're paying a lot for a scoop of sugar with some creatine in it. In my case, when I go off creatine for a week, I lose 3 or 4 kilos (I weight a bit under 130kg at the moment). A nice big insulin spike to drive the nutrients deep into the skeletal muscle. Gym Gear - you don’t need a whole lot to start with. Must only happen to certain people and unfortunately I'm one of them. However, there are a couple of concerns surrounding its use. Preworkout is used as needed and has an acute effect. has been found to be safe, but again, individual experiences may vary. Nutricost also seems to be a solid brand if you’re looking to save money. Nephrotoxic drugs can be antibiotics to treat infection, ace inhibitors to lower blood pressure, NSAIDs (advil, aspirin, motrin etc. 5 grams of creatine takes far more volume, 1. They are essential nutrients. Creatine monohydrate is so cheap to manufacture with good quality that you don't have to worry much. 231. Many people who exercise a lot like to use it because it can help them get stronger. e. Maybe the creatine group just happened to have more steroid users than the control group. Therefore they declare, mixing creatine and preworkout is a sign of idiocy and means the company is run by scammers. For a 180 lb (82 kg) person, this translates to 25 g/day during Technically creatine HCl is probably a tad better. Don't load. Supplements - make up for your protein intake using whey. They figure out how long they will have it in storage, how long it stays on the retailer shelf, how long it will take the customer to go use up the Overall, creatine use in terms of body composition is used for performance in the gym to gain muscle. Best Creatine Gummy: Swoly Creatine Gummy. Take a lot of water and try out a few brands to see what works for you. That X3 stuff is a 35 cents per 33g scoop serving with only 8g of creatine in it. No need to "load" in the beginning. Protein is an obvious recovery. Start your fitness journey with one of the recommended routines in our wiki! Liver and kidney function will show up too. If anything, stopping would lead to a faster rate of muscle loss during cut and slightly smaller muscles visually from the reduced water retention. Anyone looking to improve body comp and build muscle should be on creatine all the time. I don’t take creatine but maybe I should. How to use it: In the morning or AFTER your workout, simply 5g per day (everyday). We all know about creatine - used by bodybuilders and athletes to help gain mass and improve performance. For example, if a man's OHP 1RM is X, and he's lifting at 90% of his 1RM, he can get Y number creatine, which is also naturally found in red meats, helps to store more water in the muscles to accelerate/catalyze this process. YOLOSCHWAG etc. 70 oz a day should be enough. Creatine is like a special helper that makes even more energy for your muscles. • 6 yr. Personally, just the suspicion that it could be counterproductive would make me stop taking creatine just for the duration of the fast, and then start it again after. Do this once daily. It doesn't matter when. Remember, results take time and consistency. Consume creatine with food to speed up absorption. Answer - Yes. In other words, the two supplements cancel each other out. When you eat food, your body turns it into energy. So, I have suffered from CFS for a LONG time. Alongside that I took 50 mg of zinc picolinate. Creatine is like a magic powder that helps your muscles get stronger. Six star is basically Walmart brand. It's sold in Walmart. I'm guessing you are using Mono? How many grams a day? Also, people tend to load with 5+ grams a day and then use a maintenance load of 3G a day. Don't cycle. 3)You dont need to cycle it. 5g a day for life if you want to. individuals; however, I have not heard of creatine impacting mood or anxiety levels in the way you've described. It doesn't matter what time of the day you take either one. In fact I felt generally more 'relaxed'. It doesn't take long to return to normal, it took me 2-3 days and my sleep began to improve a lot. What many of you may not know is that creatine may have remarkable effects on the human brain. 5 CC of water is one teaspoon. 2. [deleted] • 3 yr. Need opinions and feedbacks from anyone have similar problems with creatine due to dizziness and fatigue when taking it too long. creatine is a semi-permanent methylation support. 5 teaspoons. Creatine and Whey Protein are really the only supplements you need for muscle gain. Sorry you're having the same issue. increase resting T by 15-20%. My take on the Creatine/Caffeine debate. I always recommend creatine, you can buy bulk creatine monohydrate on Amazon for very cheap. Whereami259. ) 2)It does not matter. This doesn't add to your strength but it does make you slightly larger and heavier. Just watch out for the upset tummy. Just every day 3-5 gms with 2-3 litres of water across Not. Yes it's pretty cheap too and really no difference between any branslds. 6) Creatine can improve brain health and mental performance, especially when you're tired or stressed. Glycine : Glycine is the thing htat I think makes the biggest difference here - supplementing 8-10g per day has reduced the insomnia I get. Useful for pretty much everyone. grape juice or simply water+glucose). Creatine cycling is not a concept that exists. reduces markers of muscle breakdown following exercise. After stopped taking it, dizzy went away by three days later. Which one are you using? Creatine HCL is supposed to help with the water weight. Creatine also causes the body to store more water in muscle cells. What I am saying is that all you "need" is balanced calories and exercise to build a good physique. My first dose of 5g’s doesn’t do much for me in the morning, but A later dose of 2. Protein powder helps you hit your daily macros. Creatine is super basic. reduces resting cortisol (which is probably how it reduces muscle protein breakdown) larger response in strength and hypertrophy from exercise compared to control groups. 5 grams of creatine is roughly 1. Because one phosphate has been lost you now have ADP as a product. 03 g/kg/day either for three weeks (if cycling) or indefinitely (without additional loading phases). When ATP levels (the body's source of energy) in the working muscle are low, creatine phosphate has its phosphate group "cleaved" off and a new ATP molecule is formed. • 3 yr. Definitely sharpens my focus,working memory, and boosts my overall mood too. So to recap: 5 to 10g of CM with a 2:1 carbs to protein post-workout shake. Whatever is the cheapest micronized creatine monohydrate. Enables extended lifts either same volume or progressive overload for a long time. Terrible_Stretch_603 • 5 mo. All the positive effects we associate with creatine use (increases in muscular strength, size, and power) come from studies of creatine monohydrate. I'm not a newbie to muscle building but hadn't used creatine until a month ago. No reason to load creatine unless you just want to flavor your water. Creatine is arguably the most researched supplement out there on the market. Dosage: 5g. I also noticed that Allmax changed their loading phase recommendation from 10 grams to 20 grams. Perhaps the type of creatine you're using Creatine is muscle building in a bulk and muscle sparing in a cut. I think mine is about £10/kg which lasts 200 days at 5g/day. g. that means a scoop measured for water CC would need to be roughly 7. 308. GreekStallion007. Since you are bulking, you can get compound whey from ON, MB, MP. It also seems to diminish the nootropic benefits of using creatine a little, which is fine with me and further suggests that this Creatine is one of the most well-researched sports supplements on the market. Creatine is a great supplement for a specific purpose, and it is one of the safest & most studied/documented supplements on the market (specifically creatine monohydrate). Also, it can make you look bigger from increased water retention, some people think think this has a synergistic effect with protein synthesis and recovery. There is no need to cycle it. To start loading, take 0. That extra work in the gym will help you build muscle a bit faster (studies show about 1/3 faster). For the past Meaning that they are harmful to your kidneys when taken excessively or the dose is too high for your body. Here, together, we can fight it. Best Creatine for Muscle Growth: Jacked Factory Growth Surge. Creatine is very safe to use. Creatine phosphate is a protein that acts to produce more energy when it is metabolized. You can use creatine and most brands are the same wrt creatine - just get any box honestly. [OC] Creatine: the world's most underrated nootropic. You can gain 10 lbs of water weight from exercising, carbs, salt intake, and creatine. Just take it daily. Basically, it acts as an emergency source of energy. 31mg right before bed. I'm not sure how much it helps, but it can't hurt to drink plenty of water, to at least flush out any excess creatine your body doesn't need. Now before you go gaga over creatinine I'll remind you that it'll be safe and work if your diet, workout ,sleep and water intake is also sufficient. millersixteenth. 5g a day with a carb will work just fine. I take creatine but not sure if it’s useful. I like Thorne’s NSF certification, which just gives me peace of mind for something I’m going to be taking every day for the rest of my life. Imo you shouldn't worry about that but hence 1. All of which would mitigate creatine's effect. Best way to take it is with a liquid which has a lot of Glucose (e. 3 grams per kilogram of bodyweight per day for 5–7 days, then follow with at least 0. Creatine excess can lead to excess creatinine (the breakdown product of creatine), which can form crystals in your joints and urine. Unlike b12 or things like SAM-e creatine will linger in your body for a few days after single dose. • • Edited. Pro - save $5. Tested in American football players. Yup. Best Creatine Pills: Optimum E. It is proven to increase work capacity. "reduces stress". Creatine itself is actually a naturally found substance in the body and in foods such as red meats. 35g per kg (which would be 30g for me) for 7days. (obviously not all at once, and spread 5g doses throughout the day): 1st says to load 20g a day for 5 days, 2nd says 15-25g for 7days, and. I take creatine and I think it helps me. Despite creatine being one of the most well-researched supplements ever, there's literally a single study that shows an increase in DHT and it was done on 16 competitive rugby players at a rugby institute in South Africa aged 18-19. • 10 yr. (I failed so many of college classes cuz of it). Don’t need it. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. different types of protein powder depende sa needs, diet tolerance (vegan or not), and budget. Normal creatine loading needs excessive fluid intake. If you have any concerns, consult a doctor, especially if you have kidney issues. [12][13] In another study, researchers concluded that changes in substrate oxidation may influence the inhibition of fat mass loss associated with creatine after weight training when they discovered that fat mass did Creatine monohydrate can be supplemented through a loading protocol. It's one of the cheapest and most proven supplements you can get. If you should start doing multiple fasts of that kind, it would become more of a concern (provided that my Yes. Most carbs will do, dextrose or maltodextrin is fine. Also good things. It's important to ignore the weekly weight scale 'noise'. The reason for this is that women can do more reps closer to their max than men can, and increasing that very property (reps closer to max) is exactly what creatine is for. Creasyn is a Chinese manufactured creatine and so yes is much cheaper than German manufactured Creapure which seems to be having a shortage. Mix it with whatever you want or just take it straight. Increase muscle mass by slowing the rate of muscle breakdown during workouts. Shame, given the price has skyrocketed. " A group of 19 recreational male bodybuilders were given 5 grams of creatine either before or after their workouts. Second, some /r/Creatine is a community of users and/or addicts of the dangerous substance, creatine. You do not need to cycle creatine. The phosphate bound creatine then donates its phosphate group to the ADP to reform ATP. I just dry scoop it into my mouth and drink some water. Start with and stick with the recommended dosage. More pump=more muscle gain. Yes you can. 4 days ago · Best Creatine for Beginners: Bulk Supplements Creatine. 7) Most of the benefits of creatine (especially the mental and cognitive benefits) seem to be larger in vegetarians and vegans than omnivores (since they're not getting nearly as much creatine from their diet). Cons: money + If male pattern baldness is common in your family, creatine can increase the chances of it getting triggered. Con - not get full benefit you could be getting. I say still give your kidneys like a 2 week rest with the supplementation. 5 gs induces all the advantages said above. Try dissolving it in water and see if that helps. That is my ideal creatine serving. Creatine is a nature amino acid that forms ATP (short term energy), thus with more creatine=more pump. Your muscles will hold onto this water, resulting in bloating or puffiness around your arms, legs, or stomach. Using a outside source like creatine monohydrate will keep the creatine level high and provide plenty of energy for your muscles. I take it at night. Creatine is used on a regular basis and has a systemic effect. Quicker muscle recovery because creatine reduces myostatin elevated levels which slow the rate of muscle growth and recovery. Just take it every day. Yes, unless you’re cutting for a fight/tournament. One interesting study in women showed that creatine augments the anti-depressant effects of SSRIs and some additional research shows a correlation between Creatine, and any supplement or prescription, can have varied effects on. it is also almost 5 grams of weight (4. This increase in myonuclei probably stems from creatine's ability to increase levels of the myogenic transcription factor MRF4. Creatine does not cause extreme water retention, bloating, hair loss and any of the issues you described. ago • Edited 8 yr. Presumably when they changed to creasyn. ps. . Or mix it with protein xd. • 1 yr. Reputable brands are pretty much all the same, but I’ll spend a few bucks extra so The lion's share of creatine research showing its effectiveness is on creatine monohydrate, which tends to be the most readily available and cheapest. Different people take different things to suit their needs and diet protocols. 3rd says . Presumably because of sourcing issues. But creatine mono is very good. Freddy_Mac. You may be too. Timing isn't crucial, but it's best to take creatine around your workouts. true. Nothing else. /r/Creatine is a community of users and/or addicts of the dangerous substance, creatine. I've been taking creatine for a couple weeks now and adderal 3-4 times a week and I haven't noticed anyhting besides just making sure to stay hydrated. Your weight will probably increase a tad but the water weight will be in the muscles, not subcutaneous. Creatine also increases mRNA transcription of several gene products that are directly related to muscle growth, by about 33% according to the research I'm familiar with. It can help your muscles perform short bursts of high energy work for longer than normal, which can help you build muscle more quickly and maintain it longer. Stay away from creatine nitrate and ethyl ester. Creatine is generally a high turnover supplement, most people go through it quickly, so companies don't test the efficiency for the product for too much longer. Also less bloating if you get that. The best creatine is a micronized creatine monohydrate from a good place, taken daily at about 5G, forever. Creatine affects a wide range of tissues, including the brain, the bones, and the lungs. Water weight is a type of weight gain that can occur with creatine. • 8 yr. Yes, creatine is generally worth it if you're looking for a bit of help in your Yes, but might not work as well. Creatine is the safest and most well-studied supplement. Creatine will not make you fat. I have read about this in a few magazines recently as well as hearing it from some of my clients. 289. ago. Creatine is part of my stack for depression (and other benefits) and I've not had to use medication for years despite life-long MDD. There are so many benefits of Creatine Monohydrate. Yes. you'd need to eat 2lbs of steak or 4+lbs of ground beef/chicken per day to get 5g Creatine which is very expensive and you'll shit like a T-Rex. It make cause a small increase in weight due to water retention. In other words, it looks like ON is putting different creatine in its tubs than what it used to. Find a creapure brand; creatine monohydrate. However, ensure you are drinking 3-4 litres of water everyday. 5g/day for life over here. it allows your workouts to be more strenuous, so with proper recovery you can build more muscle. You HAVE to take them separately to be one of the educated elitist. creatine is beneficial. Creatine is the best supplement to take to bulk up. . 7. ). It helps you do a little more before you get tired. 5x times as much. Buy a reputable foreign brand (Never go for indian brand when it comes to supplements) 2. Stopping creatine would just make you lose water weight, most of which is stored in your muscles. There's really no reason to get anything but the cheap, accessible, proven-to-work variety. Discussion. I just thought I’d bring my voice to this benefit. It also helps the muscles recover more quickly during exercise. Refer to safe dosage given online. TL;DR: put "approximately" 5g of creatine in a mouthful of water and swallow it. ATP is the body's energy source, and provides energy by hydrolyzing a phosphate group. Also 30 grams a day will have cognitive benefits as well and ameliorate the negative effects from sleep deprivation (a cutely) I have been taking 30 grams for the past weeks and both performance, size and sleep have improved. a tablespoon is three teaspoons so 15 CC (roughly) Reply reply. Cons: the creatine took away definition from my physique. I'm not sure what happens in the long term, but likely renal and muscular effects. Addiction to creatine monohydrate (and its many other forms) is a serious issue within the bodybuilding community. "12 other studies have investigated the effects of creatine supplementation (i. I recommend a gallon if possible. No cons except the cheap price. Rather not have the 10-20% creatine gains and not risk quitting cutting. It also can occur if you take a break from weight training (even just a couple weeks) and get back into it again. I don’t take creatine. I gain it back pretty quickly when I go back on. Pros: Definite better performance in the gym. doses ranging from 3-25 g/day for 6 days to 12 weeks) on testosterone. And they also vary after the first loading week However, this is because I'm a guy, and creatine benefits men more than women. First, it may cause bloating in high doses. Recent studies show 10-30 grams is optimal for high performance athletes. Maybe you can get 1-2 more reps than normal or recover a bit faster between sets or maybe add a little weight to your lifts. I've never tried a supplement that was solely creatine but different forms of creatine don't make you hold as much water. When used in conjunction with resistance exercise, creatine may modestly increase lean mass. 533. But if you’re doing a cut strictly for x time and you stop doing creatine 2 weeks before you end, weight will magically fall off. You can (and should, imo) use about 5g of creatine every day, training or not, while trying to build muscle. Take it every day. No, don't take creatine and coffee, unless you want to throw away your money. However, there doesn’t seem to be much variance with quality with any of the major brands. I’d say the best is creatine monohydrate. I would get great pumps if my water intake was high, stayed puffy and big looking, and could push more weight for more reps in the gym. MOD. 15 votes, 19 comments. Manufacturers of other, newer forms of creatine claim Keep taking it. Dec 27, 2023 · Contains zero artificial sweeteners, colored dyes, unnecessary fillers, or harmful additives. Both, creatine is a time tested supplement and beneficial for people that don't lift weights as well. ik lj zf qs eo sx rt in rg ad