Originally posted by sonick182
I've been considering creatine, and i've searched the forum, but havnet seen anything on the basics of using creatine...
1. I assume you just dissolve the powder into warm/hot water right?
2. How often do you drink it? Say i work out about once a week, sometimes twice, how often and when do i drink the stuff?
3. Are there any side effects to using creatine?
4. I hear you have to really stock up on water when you use it, this true?
5. Any other precautions i should take before i try this out?
6. Any specific kinds of brands/type of creatine thats the best? Which shoudl i avoid?
I'm pretty sure I have a good grasp, but anybody feel free to fix any of my mistakes...
#1 - Water or juice, doesn't have to be hot. I use phosphagen HP, which is working better than the GNC stuff I used to use. I've heard good things about Cell-tech, but it is rather expensive.
#2 - If you're only working out 1-2x per week, creatine might not be for you. Then again, it still will probably help you put on some size. If you take it, first you need to go through a 4-5 day loading period. These days you take 20g per day (most products have serving sizes of 5g, meaning you would take 4 servings per day. Cell-tech is in 10g serving sizes, so you would take 2 per day). After the loading phase, you need to take creatine everyday to maintain muscle stores. You should take 5-10g per day after the loading phase (for a 6-8 week "cycle") Most research I've seen encourages cycling creatine, but Cell-tech claims you don't have to. Until there is more research, I would cycle it (6-8 weeks on creatine, then 6 weeks off). After the loading phase, on workout days take creatine right after your workout. On non-workout days, take creatine as soon as you wake up in the morning.
#3 - No significant negative side effects to speak of, at least in the short term. There is no long-term research on effects. If you have kidney problems, or your family has a history of kidney problems, I wouldn't risk taking creatine. Anti-creatine people say creatine puts extra stress on kidneys, although there is no research to back this up (their claim is based on the fact that you're drinking more water, thus your body must create more urine, causing stress on kidneys). There is also no research saying creatine does not damage kidneys in the long run.
As for other side effects, you will gain weight while on creatine, but a good amount of it will be water weight. Some people become more injury prone (muscle strains and pulls) while on creatine. Others (myself included) feel creatine adds stress to ligaments, as your muscles are growing at a rate faster than your body can adapt to. This doesn't keep me from using creatine, however it is something to be conscious of if you have joint problems already.
#4 - Yes. Drink at least a gallon a day, especially while loading. You will be pissing a lot. I drink about 24 ounces with each serving of creatine, and there are 128 ounces in a gallon. Do the math - if you're taking 4 servings a day with about 24 ounces per serving (nothing magical about that number, by the way), that's already 96 ounces. You only need another 32 ounces during the course of the day. Usually I drink a little more than a gallon in a day - I'm constantly drinking water.
#5 - make sure you're lifting with proper form, make sure you're not overtraining. Eat well while your on creatine - if you're looking for results you need to give your body the foundation for growth. If you have conditions such as kidney problems, ligament problems, or something else that may be effected by creatine (thin blood, blood clots, etc...) then do some more research before you get on it. Personally I think creatine is a great supplement if you do all the other stuff while your taking it (lifting and eating right). You're not going to get results just by taking creatine though...
#6 - Use something reputable. EAS Phosphagen HP is what I use - it combines creatine with a "transport system" that is supposed to help your body absorb creatine efficiently. I have used Xrated and GNC brand creatine - they both worked fine, but the Phosphagen HP I'm taking now is better (and it's not all that expensive). I've heard good things about cell-tech too, but I haven't tried it so I won't recommend it. As for ones to avoid, I can't help you. If you're buying from a company you haven't heard of, there's a higher liklihood you're buying an inferior product. Buy from a company that has something to lose if they sell a poor product - EAS, GNC, Hi-Health brands (I believe Xrated is a Hi-health brand), MuscleTech (cell-tech). If you want the decision made for you, go with the EAS Phosphagen HP. At the very least it's a good starting point.
I hope this helps.
