Muscle pumps are not important, in my opinion. But strength is. Creatine monohydrate is the most proven and effective non-hormonal supplement for strength gains. "Bloat" is almost non-existent, except in a small percentage of users. What most people think is "bloat" is actually intra-muscular water retention, which does happen and is part of the reason for strength gains with CM. You want water retention when taking creatine. It's a good thing. And for most, it's really invisible, except on the scale where you'll see a few extra pounds of water weight. It is HIGHLY unlikely to get a bloated face with creatine monohydrate and it will not increase acne in any way.
Wow, 10 pounds is a lot! I'm usually more in the neighborhood of 4 or 5. 10 pounds of water probably would create a smoother look. I feel like if you're trying to gain strength and mass, then a smoother look is not a concern. It's only when you're looking to show off your gains that you really need to have that definition back.
I just don't like the bloating effect. Some do though.
The bloating makes me feel gross. I get miserable. I also hate having to drink more than enough water and pissing an ocean. Those were very low-budget brands of CM that I've tried.
:goodpost::goodpost: couldn't have said that N-E better
I love it in the winter when Im bulking up,lol.
Creapure is the way to go, for sure. I know Optimum Nutrition uses Creapure. Any other brand that says it is "micronized" creatine is the same thing. The idea with micronization is that the smaller granules are absorbed better and cause far less stomach irritation. AST is another company that uses micronized CM.
I agree on the "bloating" issue. I have a LOT less stomach problems with micronize or creapure than with the original monohydrate.
CreaPure is very affordable.
Really? I never really saw any of the CEE's and such outside of those mixes with sugar and flavorings and other stuff added in. Come to think of it, though, did I see some of the new creatines in the bulk section of nutra? Wish they'd get the mono back in stock, seems like it's been out forever.
solid product but you can pick up some cheap bulk waxy maize starch and some creatine mono for about 1/3 the price
Personally, I think it's overrated, as far as mono goes, don't know about the other ones. You're going to be on it for so long that having it build up over the course of two weeks or so, versus doing it in a few days just seems like a waste. The stuff is cheap, though, so it really doesn't matter.
Search for differerent ways to cycle creatine as well. Some run it for a few weeks, then take a week off. I actually follow AST's recommended 3 days on/3 days off schedule and like it a lot. There's some evidence that suggests running 5g per day dose of CM for a couple months results in receptor burnout. The cycling method helps avoid this.
Okay, like I keep saying, it's been a long time since I've studied the whole creatine thing. I don't remember hearing of any creatine 'receptors', though. I thought that creatine was absorbed into the cell to be stored and then combined with ATP. Wasn't under the impression that it was a receptor/agonist type relationship?
It's entirely possible I'm mislabeling what actually happens, but here is where I'm coming from. I'm showing the text from an article on another site that I don't want to link to (not a board sponsor). I'm including the study references at the bottom:
I heard once that it was just a marketing thing to get you to buy more of whatever you were buying. Could be wrong though. I always noticed the effects after a few days without loading.
I heard that too. From my experiences, you will notice the full effect eventually anyway. It just might take a little longer to become fully saturated. I usually do 5-7 days @ 15g spit into 3 doses (certainly not the 25g+ that many claim for loading) then I do 6g split into 2 doses for 2 months. Then I go off for 1-2 months. I've had good luck with this. However it is VERY noticeable that I lose some gains and size when I cycle off. It can be disheartening if you aren't prepared. I might try EctoPower's link to try someting different in the future.
Agreed, just dont go bananas with the dosing and bloat is not an issue....
Okay, since I have no idea which site that's from, what loading pattern ARE they suggesting?
Check your PM!
I'm pretty sure that all of the products that Optimum Nutrition has creatine in is CreaPure.
It's pretty straight forward. If you weigh somewhere between 160 and 220, 20g should do. More if you're heavier, less if you're lighter.
Here is an interesting tidbit on Creatine Monohydrate loading:
:think: its not making you look like a fat slob if your already in decent shape. It can add 10-20lbs on lifts non-hormonally and saturate muscle cells to train harder and longer. Thus in the end building more muscle. But to each his own I guess......
OK, I'll bite. Create a forum poll asking members if, when they are taking creatine monohydrate, they look:
I guess it may help to be a little more controlled and ask if they took only CM or CM with a sugar or what kind. The research that I have read has used CreaPure 99.9% pure German CM.
True enough and that was referenced earlier in this thread. I think the majority of CM on the market these days is CreaPure or some other "micronized" creatine. So that part of the issue is sort of moot because nobody is really using the old creatine anymore.
I make my own creatine. I freeze dry Chuck Norris tears and grind them up.
Nice comparison.
Take another form of creatine besides mono.
I ued to do this too, but my supply ran out. He actually lived in my garage for a short period of time.
