Creatine Questions

[jaye]

A few questions about creatine use, answers much appreciated.

- When loading, should one workout everyday? And how long should one load? (I've heard 5 days - 10 days)

- Can one still do cardio when using creatine? To lose fat/become more lean? Will this impair creatine's effects?

- Results after loading... when do you get the best results, during or after loading? Do the "maintanence" servings only serve to maintain, or can you still get bigger/more defined when you're off loading?

- How long does it take to see results?

Thanks beforehand.

 

[Krassus]

Originally posted by jaye
A few questions about creatine use, answers much appreciated.

- When loading, should one workout everyday? And how long should one load? (I've heard 5 days - 10 days)

- Can one still do cardio when using creatine? To lose fat/become more lean? Will this impair creatine's effects?

- Results after loading... when do you get the best results, during or after loading? Do the "maintanence" servings only serve to maintain, or can you still get bigger/more defined when you're off loading?

- How long does it take to see results?

Thanks beforehand.

1. There is no reason to alter your workout program in any way because of creatine. Working out every day is a horrible idea though, creatine or not. Limit lifting to 5 days a week tops, i recomment not more than 4.

2. Cardio shouldn't have any effect on creatine, just make sure you take it in your PW shake, as you normally would with lifting. 10 days for a loading phase sounds about right, though i'm not certain.

3. A lot of people who claim to SEE results of creatine are seeing the placebo effect - this has been demonstrated numerous times by people who claimed to do so, and then turned out to have been taking creatine with something that neutralized it's effects. That's not to say that there ISN'T an effect - it's just very subtle. You're looking at 5-7% endurance increase OVER TIME, and i'm not sure if there are any numbers on it's water retention effects.

4. Same as above

 

[jaye]

What about increases in size? Do increases in size come days, weeks, or months after loading?

 

[Krassus]

Two points i'd like to make: first, the effect is long-term; second, the effect is subtle. Supposedly, your muscle will look a little bigger since it'll retain more water, but don't count on something your friends will notice. And don't forget that just because your muscle looks bigger a month later, doesn't mean it's the creatine: remember, lifting is what gives you the real gains

 

[Cheiradawg]

Originally posted by jaye

- When loading, should one workout everyday? And how long should one load? (I've heard 5 days - 10 days)

First thing, loading is CRAP. Don't do it you will just be wasting money. The body can only absorb a certain amount of creatine at a time and the excess from the loading phase is just pissed out i.e wasted. The loading phase is just marketing grabage to get people to buy more than they need. A very small percentage of people have kidneys that can't process creatine and the loading phase is ment to give those people warning before they do serious damage to themselves but you will know if your body is rejecting the creatine soon enuff so screw the loading phase.

Don't change your workout because you are on creatine.

- Results after loading... when do you get the best results, during or after loading? Do the "maintanence" servings only serve to maintain, or can you still get bigger/more defined when you're off loading?

A recent study compared people who did the loading phase vs people who did not. They found that at the end of a one month period people who loaded had the same progress of those who did not. During the month there was some variation but like I said after 30 days they were all in the same boat.

You get bigger over time. And as far as the maintance servings go take about 3/4 of the recommended doseage.

- How long does it take to see results?
Long time!

 

[DankNuggs]

I agree that the loading phase is crap. Remember if you do cardio to drink lots and lots of water because creatine dehydrates you to no end...Also avoid caffeine as it neutralizes the effect..