Creatine questions

[xbillyx]

I'm considering taking creatine. I've just started getting back into lifting and I'm looking to build muscle mass.

 

I know creatine helps you retain water in your muscles, which aids in the ability to grow your muscles. However, what happens when you stop taking the stuff?

 

I'm considering taking creatine for a while to help build a nice foundation and then stopping. Will my muscles decrease in size after stopping? Will I notice a drop in performance?

 

Also, what is the source of the vegan creatine out there? What is it made from?

[Strategist]

There is always loading and unloading phrases when you do a creatine cycle . I can't help much on that as i'm taking Creatine Ethyl Esther that comes in pills form .

 

Yes , your muscle size and performance will have a drop , more significantly on the size . Drop in performance wise , I think i'm just weird to be better without it during the period when I stop for a week .

 

As for vegan creatine , I don't really know as i'm a vegetarian not a vegan . Cheers

[Zack]

You will lose a little strength when you stop. Also your body will drop some water so your muscles will not look as full.

[vegimator]

I believe vegan creatine is lab synthesized.

[VeganEssentials]

I started taking creatine again after a few years off, and I definitely notice that workouts feel easier and I'm making a bit more progress than I was before going back on. In the past, I never noticed a major loss of any size or strength when I'd stop using it (just a bit less bloat, that's about it), but some people tend to feel a little "flat" once they go without for a bit.

 

And, Vegimator is correct, much of the creatine out there is synthesized - there's some info online you can find about the process, but it's pretty long and boring unless you really want to see the process in extensive detail.

[xbillyx]

Thanks everyone.

 

Ryan - I'll be using the stuff you sell at Vegan Essentials.

[MrSwolehouse]

I don't even bother with creatine at all anymore. Some people are non responders and I honestly think there are way better supps to spend the money on. But to be honest with you the best way to take creatine is to use the micronized monohydrate and don't do any loading and cruising phases. that's a waste... the ultimate way of using creatine to it's full potential is this: 3 days on then 3 days off. On those 3 days you are taking creatine you will take a total of 25 - 30g a day. then the next 3 days you take NONE. repeat and do this as long as you want.

[jcdenton]

Some people are non responders and I honestly think there are way better supps to spend the money on.

 

like what?

 

But to be honest with you the best way to take creatine is to use the micronized monohydrate and don't do any loading and cruising phases. that's a waste... the ultimate way of using creatine to it's full potential is this: 3 days on then 3 days off. On those 3 days you are taking creatine you will take a total of 25 - 30g a day. then the next 3 days you take NONE. repeat and do this as long as you want.

 

is this your personal experience or is there any data to support it?

[Zack]

Creatine is one of the few proven supplements to actually be worth spending money on. Creatine and protein.

 

Just get a good quality one, and do 5g/day do not bother with loading.

[MrSwolehouse]

Paul Delia conducted a study on dosing and when to take it many years back. It's the same method he had Jeff Willet and Skip LaCour use.

 

Creatine is definitely one of the most researched supplements out due to the fact it's been mass marketed for over 20 years and from the beginning showed results. The problem is it's solubility. People don't realize that when you ingest 20g of monohydrate you really only utilize 3 or so grams!!! It's sad! This is due to it's solubility and it's alkalinity. Once in the stomach most gets wasted.

 

Non-responders could very well just be people that have bodies wasting more than others. The fact is some people can take creatine until they are blue in the face and not get jack shit from it... except diarrhea.

 

However recently I was sent some information on a new creatine from Biospecies that's out now that is already stabilized in liquid form and is 100% soluble. (I run a supplement store and get stuff from all suppliers trying to have us sell their shit lol) This does look promising though, as it also has been alkalynized (sp?) to not get attacked by the acid in the stomach. Therefore you get true gram/gram absorption. Testing remains to be seen though.

 

I honestly only spend my money on a QUALITY MULTI-VIT, BCAA's, Beta-alinine, Glycerol, and Vitargo. Other than that it's all about diet (which I'm still working on now that I'm a new vegan hahaha). There are a couple key supps that really aid in building lean muscle while helping aid in maximum assimilation of nutrients, but I'll dive in to that stuff when I start up my log here soon (and yes I'm talking about natural legal stuff)