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BREWMASTERBILL
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2/15/13 7:54 A

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For what it's worth, this has been a regular supplement for me for the last couple of months. I've been very consistent in taking it. There are way too many variables to give creatine the credit. I've changed to an intermediate routine, started eating more and taking creatine. Lifts have been improving better than I expected. I attribute all three in that order though (routine, food, creatine).

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BREWMASTERBILL
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6/29/12 2:31 P

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hahaha, think you'll get me to use it, huh?

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GRACEFULIFE
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6/29/12 2:07 P

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OK that's it, I will probably have to stop at Harbor Freight on the way home and pick you up a dope scale.



BREWMASTERBILL
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6/28/12 5:05 P

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Oh ya, not only scoops, I'm using a spoon. lol.

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GRACEFULIFE
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6/28/12 11:57 A

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BB, are you still measuring in scoops? Don't make me send you home with a dope scale.




BREWMASTERBILL
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6/22/12 9:35 A

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Also wanted add this link.

examine.com/supplements/Creatine/

At this point in time, links to 283 studies on creatine. No, I haven't read anywhere near all of them. haha.

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BREWMASTERBILL
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6/22/12 7:06 A

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I would agree with this. And being no spring chicken, the hardest part about this is usually the recovery. I don't recover like folks in their 20's. So this is an important aspect. It may have been coincidental but my linear gains had become a bit non-linear. Instead of banging out 5 reps at a higher weight nearly every workout, I would stall and have to repeat the weight, sometimes deload. I started a creatine cycle about over a month ago and linear gains have returned. I added 30 pounds to my squat in that time.

This is anecdotal, I understand, but the research I've read indicates there is probably no side effects on a healthy individual and there is the benefit of adding lean mass. It is one of the few supplements I think is a no brainer.

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CONTINGENCYPLAN
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6/21/12 11:58 P

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Regarding creatine, the only real performance oriented benefit I noticed while using it is reduced recovery times in between workouts. Supplementing creatine meant the difference between 48 hours between workouts or 72 hours between workouts. There was some water retention, but not enough to be concerned about. Although it did mean the difference between being able to squeeze into a pair of jeans I had that I could only just barely fit into before and not being able to at all.



BREWMASTERBILL
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1/11/12 6:08 P

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More Creatine goodness.

www.ncbi.nlm.nih.gov/pubmed/21404063
www.ncbi.nlm.nih.gov/pubmed/22080314

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BREWMASTERBILL
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3/24/11 9:18 P

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broscience.com/layne-norton-phd/308-so-you
-think-creatine-safe.html


A study on creatine as it relates to safety.

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BREWMASTERBILL
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3/6/11 7:22 A

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That's awesome! I agree, if I'm tripping, it's out. I started creatine loading on Thursday. I took it VERY slow. In fact, yesterday I was still only up to a half scoop. I think Thursday I was probably under 1/4 scoop.

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REDSHOES2011
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3/6/11 1:36 A

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Creatine should be slowly added if used.. A trainer once mixed a shake with full strength in it..
I tripped like on drugs all the way home on the bus..

Anything that warps my head is dumped, and actually guys I shouldn't have testrone but I bulk up just fine.. eating healthy and lifting heavy.. Rest days are better than using mind altering drugs..

I think I am about one of the few women whom body build on a old weight watchers concept emoticon



Edited by: REDSHOES2011 at: 3/6/2011 (01:38)
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BREWMASTERBILL
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2/19/11 7:27 P

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Right, all of the good things about it are definitely desirable to me in my goals. However, there are some side effects as there are with anything. There is also inconclusive research as to the long term effects, particularly on the kidneys. I think for a short bout of maybe 2-3 months, I should be fine. Then I'll deload, see what happens. Then maybe try again. This is likely months away though. I'm going to use it for my next program and also Lyle McDonald mentions using it for Ultimate Diet 2.0.

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"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


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KRICKET4
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2/19/11 6:13 P

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Okay, I've been reading up - quite a bit actually.

From eHow.com:
Based on the purpose of the product, creatine is best incorporated as a weight-gain supplement rather than a weight-loss supplement. Even with a consistent and intense workout plan while taking creatine, users will still gain weight in the form of lean muscle mass. If your goals include toning up or gaining strength, then creatine is a product that you should look into. However, it is not recommended for those looking to lose pounds.

Sounds perfect for you, BB.

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GRACEFULIFE
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5/3/10 2:52 P

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Bill sent me the first three of those links before, and here were my conclusions:

1. Creatine supplementation at 20g per day (for, say, a week or so) improves the performance (in particular the short-term muscle endurance) of power athletes.
1.5 Maintenance doses should be lower than that (I didn't note a number).
2. Creatine does nothing or worsens performance of endurance athletes.
3. Creatine pharmacology, pharmacokinetics, and toxicology are not well studied.
4. Creatine is safe at that dosage, in the short term.
5. No one knows about the long term safety of creatine supplementation.

So, creatine supplementation probably would lead to the ability to train harder and therefore eventually to larger muscles. It seems relatively safe.

If one's training goal is overall athletic capability, I could see it being a mixed bag. IIRC it's theorized that having larger muscles was the main way it hurts endurance athletes, since having larger inactive muscles hurts you in running a marathon without knee pain or climbing hills on a bike.

Water holding: perhaps there is some immediate change in water holding (I'd have to look back at that, I'm not sure if I missed it, ignored it, or it just wasn't there), but it improves the action of one of the muscle's energy systems - the second one, in fact, of four on the scale from anaerobic to aerobic (at least according to one of those articles). That is basically why it improves the muscular endurance performance in particular and doesn't necessarily change endurance or 1RM type strength.

---------------------

For my part, at this time I'm going to choose not to take it. That could change if I think I'm approaching my ultimate genetic potential and I'm still unhappy with the results, but I'm a long way from that.

I don't honestly think I need it anyway. I just went above 25 on both my FFMI and AFFMI which I shouldn't be able to do without "supplementation" shall we say. Although that may be mostly because I'm not very lean at the moment. Let's face it, all the years since I was 20 (Ok other than the times I just lost weight with massive amounts of cardio) have been one really long bulking cycle.


Edited by: GRACEFULIFE at: 5/3/2010 (22:26)


BREWMASTERBILL
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5/2/10 8:35 A

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Traces of creatine are found in some protein powders as well. So you might be taking it and not knowing it. The protein powder I use very infrequently has some. But it's a low amount and I probably use protein powder once a week.

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4A-HEALTHY-BMI
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5/2/10 12:30 A

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My biggest problem with creatine has been that you generally need to take it with sugar to facilitate transport of the amino acids into the muscle. And that adds a lot of extra calories I didn't have.

Once I feel like I have a handle on my maintenance, I may experiment with it again.

Never, ever, EVER give up!

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BREWMASTERBILL
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5/1/10 5:45 A

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I've been having an on again off again relationship with creatine. No, I'm not taking it, but my research interest comes and goes. I'm going to start a topic to state what I have so far and encourage others to contribute.

What is it?

Creatine is produced by the body as creatine phosphate and found in muscle. It supplies energy for short-term, maximal exercise. Food sources of creatine include meat, poultry, and fish.

Why Take It?

Creatine can, according to some studies, improve performance during repeated high-intensity exercise of short duration, such as weight lifting and sprinting. It is not of benefit in purely aerobic exercises. It appears to be more effective in healthy young adults than in older individuals. Creatine supplementation may also increase muscle size, although this is believed to be due to increased water retention in the muscle and not an increase in lean body mass.

How To Take It?
The standard dose is 2 to 5 grams of creatine per day. On this dosing regimen, the maximum creatine storage should occur within 2 to 4 weeks. For more rapid increases, 20 to 25 grams/day (in four divided doses of 5 to 6 grams throughout each day) is taken for the first 5 days. A loading dose of 9 grams per day for 6 days has also been used, as has 3 grams per day for 28 days. It is believed that creatine levels in muscle build up more rapidly when taken along with carbohydrates hence some creatine products also contain carbohydrates. Taking creatine with 93 grams of simple carbohydrates four times daily for 5 days has been shown to increase creatine levels up to 60% more than creatine alone. Also, when taking creatine, it is important to drink about 8 cups (64 ounces) of water per day. Finally, if you use a powder or mix, it is advisable to drink it as soon as possible (within 10 minutes of mixing) since the creatine can begin to break down once in liquid.

What happens when you quit taking it?
It seems the reviews are mixed. All seem to report some size decrease, presumably because the water that was retained is released. Some report a decrease in strength, some do not.

Though tests have not shown creatine to be unsafe, there have not been enough tests to indicate that long-term use is safe.

Creatine is NOT a substitute for good diet and exercise. If you don't have these right, creatine is a waste of time and money.

As for me, I'm choosing not to take it at this time. I believe that typically for every action there is an opposite reaction i.e. side effects. They may not be known yet, and at this stage of my lifting, I think I have a long way to go before a supplement might get me past a plateau. I'll reassess my thoughts on this stance at a later date.

Relevant links:

www.mayoclinic.com/health/creatine/NS_pati
ent-creatine
www.nlm.nih.gov/medlineplus/druginfo/natur
al/patient-creatine.html
www.rice.edu/~jenky/sports/creatine.html www.umm.edu/altmed/articles/creatine-00029
7.htm
www.creatinemonohydrate.net/ (careful, this person has something to sell)

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"In god we trust, all others bring data."

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