does creatine really work if so how many times should i take it and when should i take it and when will i see?
399496
creatine really works at trapping water in ur muscles. and thats all it does tho. u should take it about an hour before u hit the weights.  results depend on the the FIT principle. frequency intensity and time
690440
Yes, women can take creatine too.  I use to take it when I workout, but I don't anymore.  I didn't want to get bulky, so I stopped.  It's totally safe for women to take.  Read the dosage on the back of the bottle or ask a Rep. in a Vitamin are GNC store.
924335
Yup...it does work.But keep in mind that u have to drink alot of water and for optimal muscle gain , keep the portein intake high too.Also cretain is best absorbed by muscles when used in "cycles".\nThanks,\nColin.
892156
whey protein powder and a multivitamin really....ive learnt (by experience) that most others are just a waste of money...you just need to ensure you're getting enough protein to heal your muscles, and a good multivitamin just for the sake of it.....i also take a zinc supplement to make sure my testosterone level is high enough, and a magnesium citrate (300mg) pill to relax muscles..dont bother with most of that fancy stuff....creatine will add some bulk though....but yeah, vitamin+protein would be adequate
651554
creatine just affects your muscles ability to retain water...which can then help muscle grow since nutrients/protein can be transfered to muscles more easily.\n\nyes.\n\nwater helps your body clean your body of toxins...plus, your body already makes its own supply of creatine.  so it's pretty safe for your kidneys.\n\nbtw, i mean safe as long as you don't take an excess amount of creatine.  of course you are changing the balance in your body.  some people can handle more...some not as much.  just make sure you know how your body reacts to it and how much you can take.
1054315
If you are trying to gain muscles mass, the answer is both, but more so, one in the morning, one after your workout and one 30 min before bed. If your workout is in the evening, take one mid afternoon.\n\nWithout doing much, you could start by reading Mens Health and Muscle & Fitness Magazines. Both are published by Joe Weider Inc. Both have great workout routines in them and advice on diet, fitness, health, supplementation.\n\nI would reccomend that you start by hitting the weight room, 4-5 times per week. Lifting with Compund exercies first, then isolation exercises. 4-5 sets of each, with 1-2 of them being warm up exercises. 9-12 rep range is good for muscle mass, and definition and stamina. Rest each body part 4-7 days. So if you do Chest on monday, dont do it till at least friday.\n\nWhen it comes to supplementation you will use the minimum:\n1 multi vitamin pill per day\ntribulus\nWhey protein or whey protein isolate. Depending on allergies, you may want to use a Soy protein. you should use 2-3 grams of protein per kilogram of bodyweight in your daily diet to gain muscle (you still need to lift weights though and stick with it. It takes a long long time. It took me 2 years to put on 35 pounds of muscle.) Take some in the morning when you wake up, mid day, and as part of your post workout drink.\nI would also reccomend taking L-Glutamine as part of your post workout routine.\nTake something with creatine. This stuff is well documented. I would reccomend BSN Nutrition NOxplode. IT has creatine, arginine, and others as well as nitric oxide. Take this for your pre workout routine, about 30-45 minutes before your workout. It takes awhile for your body to absorb the creatine.\n\nThat should be the core of your supplement routine. Do not rely on the protein powder to get you all of your protein in a day.\n\nRemember to do cardio at least 3 times a week 60-75% of your max heart rate (MHR) which is 220-your age. for about 30 min each session. If i do legs, I do cardio after. Sometimes I will split it, 15-20 min before, 15-20 min after. You have to burn the fat to show your hard work!!\n\nDo abs at least 3 times a week. focus more on form and crunching the muscle, than how many reps you do.\n\nTHis should help.\n\nIf you need more advice, feel free to email me at crazycanuck7901@yahoo.com I would be glad to help you out.\n\nBA in Health and Fitness, Certified Personal Trainer, Wellness Specialist with the YMCA.
1157265
Creatine monohydrate is legal and probably safe.
428180
when you do any exercise your muscles breath aerobically. after a while, if you can't get enough oxygen your body breathes anaerobically. you produce lactic acid leaning to cramps.\nboth of these methods are not 100% efficient and both produce ATP (energy). creatine "resynthesises" the ATP to produce more energy. therefore you can go on for longer, lift more weights etc.\ncreatine is found in all meats, please ignore a lot of the people who just blindly rant  about how rubbish and dangerous it is, if it were it would be illegal, like steriods.\nthe best advise that i can give you is this, go to a gym for about 3 weeks, so you have a good idea of where you are physically and how much you can lift. then take creatine and see if you notice a difference. if you don't like it; stop. if you're not 100% sure about wanting to take it, then don't\ni have been using creatine for years, and will swear by the results, so will most top sportsmen (not that i'm one). that doesn't mean i'm trying to force you to take it. it will help you build more muscle because you will be stronger. but try it and see for yourself, its not addictive so you can stop whenever you want.\n\nas a note if you decide to use it you should use it for 6 weeks at a time then stop for 4 weeks. repeat. the first week should be a loading phase (you take twice the dose to flood your body)\n\nthis link might help you:\n\nhttp://www.bodybuilding.com/fun/likness2.htm
483710
glutamine PEPTIDES are ok to be taken with creatine.  L-glutamine (notice the L) such as gluFM should be taken by itself.  the glutamine and creatine do compete with each other and so one will win and the other will lose.  the peptides are more stable and more soluble (L-glutaminei s not soluble).\n\nso unless you have a product that has glutamine + creatine in it, you can take L-glutamine and creatine roughly 1-2 hours apart.
375310
Creatine does not build muscle mass, it simply adds water to the muscle.  It does enhance some strength parameters but it is not anabolic.  It has also been associated with bloating and cramping of the muscles.  Creatine is most likely useful only for high-intensity interval anaerobic sports that don't depend on body mass (like volleyball).\n\nFor working out, first, weight gain will depend on your age.  If you haven't hit puberty yet, you are missing some of the essential hormones needed to bulk up (androgens).  Working out will still make you stronger because the nerves learn how to stimulate the muscles better.\n\nTo bulk, you want 8-10 reps 3-4 sets for each exercise with 2-3 exercises per body part.  Work your core (stomach/back/butt) to improve your lifts.  You can use a 2/0/3 tempo, which means 2 seconds pushing the weight up, no pause on top and 3 seconds lowering the weight.  The weight should be heavy enough so you tire out between 8 to 10 reps (if you can go to 11 the weight is too light).  Make sure you have a spotter, especially if you are just beginning (someone to watch the weights and prevent you from dropping them on yourself).  Make sure to only rest 1 minute between sets.\n\nFor diet, eat 1.2-1.5g/kg body weight of protein.  Don't waste your money on supplements.  Just add it to your diet (meat products, soy, whole grains, some vegetables, milk, other dairy, nuts).  Watch out for too much fat though, because a lot of protein sources also have fat.  Choose leaner meats and fish so you don't up your fat intake stays at a healthy level.  It's good to eat something with some protein in it right after a workout (like yogurt or something else that is easily digested).\n\nAnd please, for the love of all things good, work your legs and your back.  You want a balanced, healthy and strong body, and don't want to walk around looking like an ape. Balance chest exercises with those for your upper back (rowing exercises and pulldowns/chin-ups).  Please work your legs, you use them every day and when you work the legs, you work the butt and ladies like a nice butt!\n\nHave fun and good luck!
648117
I have used it, yes it works. Creatine is scientifically prov en to help build muscle. Muscle Tech is one of the best products on the market.
623342
Your trying to compare apples and oranges.  They're two very different supplements with very different mechanisms in the human body.  \n\nWhey protein is loaded with both essential and non-essential amino acids and is primarily used to accelerate muscle development and aid in recovery.\n\nCreatine is designed to increase the production and availability of ATP, specifically for the first few seconds of intense activity.\n\nIt is probably the only supplement on the market that can actually help you increase your loads, power and size in a realtively short period of time. \n\nPROS\n- Increases the availability of energy for first 6-10s of power related movements\n- It increases muscle strength and power\n- May improve some endurance and delay fatigue. \n- Forces water into your muscles (cell volumization), making muscles bigger and firmer. Do not confuse this with water retention that happens outside the muscle cells, making the muscles look smooth. \n- Gain weight quickly (if that is a desired goal) 4-8 pounds is common in the first three (mostly due to increase of body fluids in the muscles). \n- Gain muscle faster since your able to lift greater loads longer due to reduced fatigue and leverage.\n\nCONS\n- Weight, strength and power gain are quickly lost approx 2-3 weeks after termination of last cycle\n- There have been some outrageous claims of Creatine causing everything from high blood pressure to cancer, but these have never been proven. There are no scientifically proven side effects from moderate Creatine supplementation.\n\nhttp://preventdisease.com/news/articles/creatine_and_teens.shtml\nhttp://preventdisease.com/news/articles/creatine_boosts_brain_power.shtml\n.\n.
1101136
Creatine supplements are bad for you. Eat a steak.
576781
It is probably the only supplement on the market that can actually help you increase your loads, power and size in a realtively short period of time.  \n\nPROS\n- Increases the availability of energy for first 6-10s of power related movements\n- It increases muscle strength and power\n- May improve some endurance and delay fatigue. \n- Forces water into your muscles (cell volumization), making muscles bigger and firmer. Do not confuse this with water retention that happens outside the muscle cells, making the muscles look smooth. \n- Gain weight quickly (if that is a desired goal) 4-8 pounds is common in the first three (mostly due to increase of body fluids in the muscles). \n- Gain muscle faster since your able to lift greater loads longer due to reduced fatigue and leverage.\n\nCONS\n- Weight, strength and power gain are quickly lost approx 2-3 weeks after termination of last cycle\n- There have been some outrageous claims of Creatine causing everything from high blood pressure to cancer, but these have never been proven. There are no scientifically proven side effects from moderate Creatine supplementation.\n\nhttp://preventdisease.com/news/articles/creatine_boosts_brain_power.shtml\nhttp://preventdisease.com/news/articles/creatine_and_teens.shtml\n.\n.
1125830
creatine makes your muscles retain more water, making you look bigger, and giving you a slight increase in the amount you can lift.  Best results when you take it with dextrose (found in red grape juice,disgusting but true).  However, as soon as you stop taking it, effects will disappear
1164960
There are no good diet supplements to lose wieght, it just takes eating healthfully and monitoring your caloric intake combined with a moderate amount of physical activity (running, biking, cardio gym equipment, even lifting weights burns fat).  Many dietary supplements either don't work, or affect your heart rate and are unsafe and unhealthy for your body.  \n\nIn the past I have taken Creatine to build muscle, and other similar dietary supplements, but have found that the only way to become truly fit and healthy, and stay that way is to adjust your lifestyle and exercise.\n\nGood luck!
344217
Creatine is a cell enhancer and helps you with your ATP's, it doesn't help you lose weight, probably will add some water weight. If you want to lose weight, refer to a good diet that fits your fitness goals. Hight protien, low carb if you are working out, more balanced 40/30/30 if you are not