CREATINE
Moderators: Boss Man, cassiegose
-
scorpioscopes
- STARTING OUT
- Posts: 19
- Joined: Sat Aug 01, 2009 4:31 am
CREATINE
I'm trying to build myself up around 20-30 pounds of muscle , i know i must increase calorie intake , increase carbohydrates and protein in diet ,. But what i need to know is , how many grams of Creatine should i introduce to diet each day .. And is there any chance too much Creatine could be bad for your kidneys ........ please help as i'm buzzing to get on with it ,,, thanks
Don't introduce Creatine. Waste of time in your situation. Your diet is not yet down, and your training may not be as good as it could be, then again it might be good enough.
And maybe when you're about 15lbs heavier, then start thinking about Creatine, when it's likely to work better for you. Right now, it would just be a waste of money, as results would almost certainly be poor.
And maybe when you're about 15lbs heavier, then start thinking about Creatine, when it's likely to work better for you. Right now, it would just be a waste of money, as results would almost certainly be poor.
Ok whey powder has creatine in it, the brand is " six star " professional strenght whey protein..I actually enlisted the aid of a pharmacist to help me pick one out, cos I forgot magnifying glass at home 
This one is loaded with cholesterol, wont be choice of protein on next purchase..but what on earth is creatine ?? Is it bad ?..
This one is loaded with cholesterol, wont be choice of protein on next purchase..but what on earth is creatine ?? Is it bad ?..-
efitnessnyc
- STARTING OUT
- Posts: 46
- Joined: Fri Jun 19, 2009 10:30 am
Re: CREATINE
You shouldn't use creatine or any supplements until the diet is down pact.scorpioscopes wrote:I'm trying to build myself up around 20-30 pounds of muscle , i know i must increase calorie intake , increase carbohydrates and protein in diet ,. But what i need to know is , how many grams of Creatine should i introduce to diet each day .. And is there any chance too much Creatine could be bad for your kidneys ........ please help as i'm buzzing to get on with it ,,, thanks
Yeas and No.
Creatine is consumed in around 2-3g a day, from Meat and Fish.
Creatiune is responsbile for Phosphate conversion, and uses water to help increase power and energy. Good for explosive moments, like Baseball, Martial Arts, Sprinting, Weightlifting etc etc.
Perfectly legal even within the IOC, as it's netural, not Chemical, and not any kind of Hormone either.
It converts in part ot a Toxic substance caleld Creatinine, and is not very stable in water, hence the conversion. Fast consumption is ideal, athough Creatinine is a waste product of the Kidneys.
Creatinine levels usually exist in women at around 0.5-1.1 ng/dl, (nanograms per decilitre of blood), a nanogram being a billionth of a Gram.
In men it's around 0.6-1.2 ng/dl.
Toxic levels would be 10 ng/dl or higher.
Creatine usually only causes a problem, when it's consumed in too high a quantities, or possibly with little daily water. Then it might be a Kidney risk. Having sensible amounts is generally fine.
Creatine is sometimes loaded up, Usually 4 x 5g scoops about 4 hours apart for 5-7 days, then a scoop or two thereafter. Some claim this helps speed up results, though some just do 5g a day.
The best time to take it is usually after workouts, with something like Dextrose, Gatorade, Grape Juice etc etc, as the simple Sugars are good for boosting it's activity, in much the same way Carbs are good for Protein, as Creatine is usually in basic Monohydrate form, a combination of 3 amino acids.
It should be cycled off though, for Kidney resting. Some use a 2-3 months on 1 off system, the smallest being 3 weeks on, 1 off.
In your case, you probably have roughly 3g per serving in your powder I would surmise, and in truth, if you're not using the powder daily, the effects would be negligable, as you wouldn't consume it enough, to have the levels consumed linger in the body, or create some kind of muscle saturation.
It can sometimes cause water retention, depending on the type, and should not be had when you drink, as Alcohol dehydrates you.
So I would suggest that you having some in your Powder is not anything to be concerned about.
Creatine is consumed in around 2-3g a day, from Meat and Fish.
Creatiune is responsbile for Phosphate conversion, and uses water to help increase power and energy. Good for explosive moments, like Baseball, Martial Arts, Sprinting, Weightlifting etc etc.
Perfectly legal even within the IOC, as it's netural, not Chemical, and not any kind of Hormone either.
It converts in part ot a Toxic substance caleld Creatinine, and is not very stable in water, hence the conversion. Fast consumption is ideal, athough Creatinine is a waste product of the Kidneys.
Creatinine levels usually exist in women at around 0.5-1.1 ng/dl, (nanograms per decilitre of blood), a nanogram being a billionth of a Gram.
In men it's around 0.6-1.2 ng/dl.
Toxic levels would be 10 ng/dl or higher.
Creatine usually only causes a problem, when it's consumed in too high a quantities, or possibly with little daily water. Then it might be a Kidney risk. Having sensible amounts is generally fine.
Creatine is sometimes loaded up, Usually 4 x 5g scoops about 4 hours apart for 5-7 days, then a scoop or two thereafter. Some claim this helps speed up results, though some just do 5g a day.
The best time to take it is usually after workouts, with something like Dextrose, Gatorade, Grape Juice etc etc, as the simple Sugars are good for boosting it's activity, in much the same way Carbs are good for Protein, as Creatine is usually in basic Monohydrate form, a combination of 3 amino acids.
It should be cycled off though, for Kidney resting. Some use a 2-3 months on 1 off system, the smallest being 3 weeks on, 1 off.
In your case, you probably have roughly 3g per serving in your powder I would surmise, and in truth, if you're not using the powder daily, the effects would be negligable, as you wouldn't consume it enough, to have the levels consumed linger in the body, or create some kind of muscle saturation.
It can sometimes cause water retention, depending on the type, and should not be had when you drink, as Alcohol dehydrates you.
So I would suggest that you having some in your Powder is not anything to be concerned about.