Creatine While Losing Body Fat

[Jammin]

Hi,

So the benefits of supplementing with Creatine with Whey for muscle growth and fitness are all over the mags, but shouldn't I be afraid of supplementing with Creatine if I'm trying to cut body fat by zigzagging my ketogenic diet? Should I wait to lose that last 6% of body fat before hitting the Creatine for muscle growth? Thanks.

[Natrushka]

This is how it was explained to me:

Creatine helps keep muscle cells pumped, allowing you to lift heavier. Supplementing with it while cutting, be it LC or otherwise, is a good idea, because if you can lift heavier you are ensuring your muscles stay strong and don't become fuel for your workouts. Anything that is going to help you retain lean mass is a good thing, therefore creatine while cutting is a good idea.

And for anyone wondering, you do not need an insulin spike for creatine to work. Yes, having insulin present will help, but the receptors on cells work regardless of the presence of insulin.

hth
-Nat

[djkismet]

should women take creatine? or would it make me all rocky like?
thanks
dawn

[Natrushka]

Dawn, yes, women can take creatine :) I take it daily to help with strength and to maintain my lean mass. Nothing, short of some illegal substances and a lot of hard work, will make you Rocky like, if you're female. Women are from the planet estrogen and men are from the planet testosterone. We simply do not have the hormonal profile to grow big Rocky like muscles without unnatural help.

What creatine will do, however, is cause a scale blip, as it forces water into your muscle tissue causing a water gain. This is normal and ususally does not effect how clothing fits. There is now a product you can buy that is supposed to not have this side effect, if you can find it - but it is a little more expensive.

HTH
-Nat

[horty]

Can you combine the E/C/A stack with Creatine?

[rice_boi]

can anyone suggest a good "plain" creatine product?

i'm looking into the prolab creatine (300g X 2 bottles) and the EAS brand (600grams)... both for around 30bux... does it matter what kind of creatine i buy?

just wondering, are there any known side-effects yet?

[Trainerdan]

Labrada makes a good LC creatine product.

If you do ECA and creatine, start increasing your water intake. When I take both, I feel I can NEVER catch up to my fluid requirements.

When I take both, I know I get dehydrated because I cam constantly thirsty and I cramp easily. And I drink 2 gallons of water per day (I'm 6'3" and 235-240 lbs)

[horty]

Hey thanks Dan, I take Pure Creatine from a company called swiss herbal remedies is this product any good?

[Trainerdan]

Never heard of that company. Sorry. Maybe someone else has ??

[Meg_S]

I've heard good reviews about a product called swole V2

[Jerry M]

I would stick to established companies like Prolab, EAS, or Optimum.

I hear good things about Swole also.

[Trainerdan]

I have never taken Swole, but everything else I have ever taken made by Syntrax worked well.

[LisaS]

for how creatine might help maximal exercise performance
see here: http://www.healthy.net/asp/templates/article.asp?PageType=article&ID=1667

When creatine enters skeletal muscle, it does take water with it, hence the "pump" - but this "pump" has nothing to do with the biochemical mechanism by which increasing free creatine in the cell contributes to the ability to perform maximal exertion.

Here is my understanding of the process.
Essentially, it is thought that free creatine supports the PCr energy system, which is the first source of energy for maximal exertion - e.g. sprints, heavy sets. The PCr energy system is pretty much done w/in the first 5 seconds of exertion. But then when you rest, you replenish PCr for the next set or sprint. It may take 30-60 seconds to replenish PCr (I don't have a reference with me here to be certain).
So, adding creatine might enhance the PCr system which might work to increase strength in these ways:
1) allow you to do 1 or 2 more reps in that heavy set.
2) allow you to recover faster between sets - e.g. reduce rest from 60 sec to 45 sec, or 45 to 30 sec.
3) allow you to exert more force - that is press a heavier weight in the set.

All of these allow you to increase volume and/or intensity of your workout - and that is what is increasing your strength and/or resulting in hypertrophy.

[rice_boi]

got some cheapo pro-lab creatine :) anywayz, going to be loading starting today for 5days... 6weeks of maintenance, reload 1week, etc... :)

[Trainerdan]

When it all comes down to it creatine is creatine. Some are just better than others.

If you stick to reputable brands (prolab is cool), you'll be fine.

Also, the value of the pump from creatine can't be dismissed. I am a firm believer in fascial stretching to promote muscle growth, and a good creatine pump is good for strecthing the fascia.

But, as Lisa said, the big bang from creatine is through its effect with the CP --> ATP cycle.

Riceboi, your results are fantastic! Keep hitting the iron man! You're training split is looking good (4 days, with 1 day HIIT, and an active rest/cross training swimming day).

[rice_boi]

When it all comes down to it creatine is creatine. Some are just better than others.

If you stick to reputable brands (prolab is cool), you'll be fine.

Also, the value of the pump from creatine can't be dismissed. I am a firm believer in fascial stretching to promote muscle growth, and a good creatine pump is good for strecthing the fascia.

But, as Lisa said, the big bang from creatine is through its effect with the CP --> ATP cycle.

Riceboi, your results are fantastic! Keep hitting the iron man! You're training split is looking good (4 days, with 1 day HIIT, and an active rest/cross training swimming day).

One of the reasons i chose prolab is because of it's decent price for a reputable brand (600grams for 22.99 canadian)... need to save a bit for my protein, and other supplements :p

Thanks buddy! :) pretty much (nearly) reached my desired bodyweight... but probably need to lose a little more fat and start my massing phase (hopefully a clean one hehe, i don't want to gain too much fat)...

Just wondering, why is it necessary for bodybuilders to go through cycles wherein you mass (and also gain a lot of fat for off season) then cut for on season? Is this the only way to get great gains? Is it possible to just be cut all the time (this is what i want) and have a decent body size?

It's so satisfying benching my own bodyweight :) (flat and decline... still can't do it on the incline)... i'll keep on lifting :D

[Trainerdan]

The bulk and cut method is argued alot, but I like it.

Basically, it all comes down to how big do you want to get?

If you are dieting alot, you don't take in the calories needed to lay down serious muscle mass. Of course, when you bulk, you add fat. So, enter the "cutting phase" to strip the fat away so you can see the muscle you just worked so hard for.

I *usually* bulk from October to December, cut Jan to April, maintain/tweak it from May - August, and then transition during September.

Once I get as big as I would like, or until my body won't let me get any bigger, I will hit a maintenance phase where I hold at 10% year round and if I need to get ready for summer, I can drop to 8% or so.

So yes, you can hold good size and still be cut. I just am not as big as I would like to be yet (see my signature). LOL.

[doogieb]

Sorry to bumpity bump an old thread, but I have a question about creatine.

I'm doing Atkins and am going to start BFL in the next couple of weeks (thanks mikeqtoo!)

I talked to my supplements mail order company about creatine and LC and they said that creatine monohydrate requires dextrose and insulin spike to deliver correctly after workout and that most of the products (if not all) come pre-mixed with dextrose.

They recommended SAN V12 which is creatine malate and doesn't need dextrose (but is much more expensive)

Any thoughts?

Thanks :)

[kingb123]

i too am curious

[mps]

Just wondering, why is it necessary for bodybuilders to go through cycles wherein you mass (and also gain a lot of fat for off season) then cut for on season? Is this the only way to get great gains? Is it possible to just be cut all the time (this is what i want) and have a decent body size?

:D

Don't be afraid to try mini bulk/cut cycles. I do 2 weeks bulk, 2 weeks cut.
It's mostly about calories: If you are trying to gain mass without fat: 2 weeks high, 2 weeks maintenance
When trying to mantain/build muscle while reducing bf: 2 weeks maintenance, 2 weeks low calorie.

It works for me.

Also, I take 'regular' creatine monohydrate. Weider brand. I believe it works also... even without carbs. But I also take it during carbups.

[nomonic]

Here’s an FAQ about creatine. I like that it lists dozens of company’s products and gives a break down in price per gram.

http://www.bodybuilding.com/store/creatine.html