Rocket3015
Legend
I do not seam to respond to creatine, I can't see any difference in my performance when I take it. Is there a reason I should still use it ?
Creatine ?
- Thread starter Rocket3015
- Start date
Smont
Legend
I would look into the scientifically proven health benefits of creatine and then make a decision.
Creatine has some other benefits outside of the gym, positive effects on neurological diseases, boost cognitive function, it has cardio protective effects. There's more, those are the only ones I can think of off top of my head
TheMrMuscle
Well-known member
Examine.com is always a good place to start when looking at supplements.
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Rocket3015
Legend
Good article, thank you!
Rocket3015
Legend
I have not done a loading faze in a long time (10 years). I have not supplemented it in over a year, maybe I will get some do a loading phase and give that a try.
I don't eat read meat everyday.
I don't eat read meat everyday.
ugsavage
Member
loading phase doesn’t matter…that was all bullsh1t for companies to sell more product….2.5-5 grams daily, that’s it.
I like 4 caps of kre-alkaline or hcl. It equals 3 grams.
Lol 3 grams isn't enough. When I'm running gear I take up to 20 grams a day of creatine. I'm aware that some of these are buffered forms of creatine and you need less, but even for a natty over 200 lb needs 5 to 10 grams minimum
LeanEngineer
Legend
Creatine is fairly cheap so imo it's worth throwing it into your daily protein shake and long term benefits in strength will pay off.
Rocket3015
Legend
If I do buy some I will definitely load it, I have not done this before, so I can't do the same thing and expect a different result.
MikeSumthin
Member
Rocket, I see your other posts all over on this forum so I'm sure you're pretty well versed in supplements.
Creatine was one of those supplements that is like joint health supplements for me, in that I don't feel any benefits until I stop taking it and notice that I'm lacking.
If you're taking other stuff, it'll be hard to pin point what's benefitting you specifically if it's all at once.
I'm surprised there aren't those Creatine HCL lovers chiming in w "What type of Creatine are you doing?"...
Creatine was one of those supplements that is like joint health supplements for me, in that I don't feel any benefits until I stop taking it and notice that I'm lacking.
If you're taking other stuff, it'll be hard to pin point what's benefitting you specifically if it's all at once.
I'm surprised there aren't those Creatine HCL lovers chiming in w "What type of Creatine are you doing?"...
Rocket3015
Legend
I think I a m going to give it another try!
Jeremyk1
Well-known member
Wow this thread is a little all over the place. From what I remember, something like 10-15% of people seem to be “non-responders” to creatine. No one knows exactly the reason, but it could have something to do with diet, like mentioned. If you’re saturating creatine with dietary sources, supplementing won’t do much of anything. The body also produces creatine, it’s possible some people are able to make enough for supplemental forms to not make a whole lot of difference, similar to the diet thing. But it may be transporting issue. Some people may just have less capacity to absorb and utilize creatine. But still, as others said, there’s lots of benefits, so I think it’s a good idea to take in a little, it can be neuroprotective even if it isn’t making a noticeable difference in the gym.
As far as loading, the only difference is that you can saturate creatine within 5-7 days or something. Otherwise it takes about a month. You do have a saturation point, so loading won’t be able to give you any extra creatine, just faster saturation.
The form of creatine should make little difference, but in practice people do notice differences between the forms. In theory, they all dissociate in solution, so you just have free creatine molecules along with whatever it was bonded to. With citrate or HCl forms, that will make an acid which can improve solubility of creatine. Magnesium creatine and creatine nitrate both have improved solubility as well. Beyond that, it shouldn’t make a difference, but I’ve seen way too many people say monohydrate bloats them and some others don’t, I’m now in the camp that thinks there has to be something going on here, there just isn’t any studies to support this yet.
As far as loading, the only difference is that you can saturate creatine within 5-7 days or something. Otherwise it takes about a month. You do have a saturation point, so loading won’t be able to give you any extra creatine, just faster saturation.
The form of creatine should make little difference, but in practice people do notice differences between the forms. In theory, they all dissociate in solution, so you just have free creatine molecules along with whatever it was bonded to. With citrate or HCl forms, that will make an acid which can improve solubility of creatine. Magnesium creatine and creatine nitrate both have improved solubility as well. Beyond that, it shouldn’t make a difference, but I’ve seen way too many people say monohydrate bloats them and some others don’t, I’m now in the camp that thinks there has to be something going on here, there just isn’t any studies to support this yet.
Rocket3015
Legend
Lot's of opinions, ideas and theory's and that's what makes the forum great !! Thanks Folks!!
