Been trying to decide whether to take creatine of late. Been doing some research on the internet and it's hard to conclude what truly are the benefits and negatives of creatine. I'm looking to bulk up properly this summer and my main worry is that I'll lose some of my mobility if I take creatine. What are your opinions on it?
That it doesn't work for everyone, haven't tried it myself though. Even if it would work, i don't think the effects would be very extreme. Personally, if i were you, i'd skip it. Just make sure to be on a calorie+ intake with ca 2g protein/kg bodyweight and you'll be fine.
It works, when used correctly. Of course that doesn't just mean taking the supplement correctly but your training regime too.
if you re trying to bulk why dont you just eat more! like Jaccen said up your protein and eat till your full then eat some more after... thats the natural way to bulk.
I've been using creatine for the last four weeks because I'm in my bulking phase. All I can say is that it gives my muscles a fullness look and that's about it.
have you seen any strength gains at all or is it pure bulk? how has it affected your game? are you more reactive or has it slowed you down? what about your mood?have you seen any changes, yea i know your not taking roids but you never know with stuff like this.
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Creatine is naturally produced in your body, it's also in some foods that you eat, the body just doesn't get enough of it for good muscle building. It's perfectly safe and doesn't affect your mood, it primarily helps with muscle mass but also help in high intensity trainings to push yourself that little bit further.
It just makes my muscles look more toned and quite big. I recommend using it if you want nice looking muscles but that energy thing is crap, all that comes from your diet, and will to push yourself further.
http://www.umm.edu/altmed/articles/creatine-000297.htm Just one of the first few links found on Google, one of many sources that explains what creatine actually does and how it works.
So it doesn't help in strength building? i don't know but unless you are significantly smaller then your competition i don't see the use for it? especially if you can get close to the same or if not the same results by eating an extra helping. why waste the money you know?
Creatine and its functions in your body don't really increase strength but it does supply energy to your muscles and allows them to take more of a load during high intensity trainings so if you do the extra work you will see strength gains, but again creatine as a nutrient does not directly help your muscles build strength.
If you are gonna take creatine bro, make sure you drink alot of water. Secondly, if you are going to take it, TAKE IT WITH WARM WATER, even hot is good but not boiling because this will change the properties of the creatine. Believe me I have done insane amounts of research on it before i started taking it. You want it to be dissolved or else you are going to just be urinating it, warm/hot water helps it to dissolve quicker. None of this spoon full of creatine on my tongue and wash it down with water crap either.
Juventus_Supporter, That is not true, creatine will increase your strength, because it will increase the cross section of your muscles. When there is an increase in the amount of creatine in your body, your body tries to maintain homeostasis and increases the uptake of creatine into the cells. In trying to maintain the concentration (solute/solvent), the body also increases the uptake of water into the cells. Hence, there is an increase in cross sectional area of the cells, and the muscles. Creatine will also increase your anaerobic power, because creatine phosphate is also going to be available in higher concentrations, and so the cleaving of creatine phosphate is also going to happen faster, which will mean more ATP being available at any given time in the muscle. All of these actions, might increase your strength/power by maybe 10-12%, and that is huge in the world of competitive sports. One of the bad things about taking creatine supplements though is that it interferes with the absorption of creatine from the digestion of animal flesh. So, when you take creatine for more 3-4 weeks, it trains your body to stop absorbing creatine from the food you eat. However, when you stop over a period of time, your body goes back to getting creatine from digestion.
I don't think you're understanding that correctly, if you read the last sentence of your first paragraph "so the cleaving of creatine phosphate is also going to happen faster, which will mean more ATP being available at any given time in the muscle." That is the part that actually explains the gains in strength not the water in cells, what it essentially means is that taking creatine supplements allows for quicker resynthesis of ATP, giving you momentary strength, while lifting weights for example. Creatine on a cellular level does not increase strength, protein does.
On the topic of creatine... http://suppversity.blogspot.com/2012/04/supercharging-creatine-with-baking-soda.html Haven't read it yet but Suppversity is generally pretty legit.
No, Juventus_Supporter: Both mechanism are responsible for the increase in strength, not just protein. Your body doesn't synthesize more protein because you are taking creatine. The two mechanisms that I explained are primarily responsible for the increases in strength/power with creatine usage.
http://www.bodybuilding.com/fun/creatine-q-and-a-top-17-questions-answered.html good read and great info with excellent sources.
Awesome article, i just started using creatine a month ago. I was skeptical at first but after reading the whole article its great to know it offers so many benefits.
Yea i had my doubts about creatine till i read it. i think this would be perfect for something like Double days or even during the season.
Creatine does help with sprint performance and strength. Soccer IS a power sport so this will benefit everyone. On my way to get me some more Creatine right now!