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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 02-10-2013, 08:00 PM   #11
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Originally Posted by BigJosh View Post
I use optimum nutritions micronized creating mono hydrate. It is inexpensive and effective. I take 5 grams every morning upon waking and 5 grams post workout. I do not load. I do not follow in hard and fast rule for cycling. I tend to not run it more than 2 or 3 months at a time. This is usually because I intend to try another supp and want to stop the creative to gauge the other sups effectiveness.
Whatever kind u decide on make sure it is micronized and preferably creature.
What kind of impact has it had? Does the effect level off or does continuing it help you continue to make progress?

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Optimum nutrition micronized 5g. a day on workout days.
Thanks! Looks like from some comments more expensive isn't necessarily any more effective.

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I use Concret Creatine from M&S. No loading. No need to take it on non lifting days. Take one hour pre training. It costs a little more, but I think it actually works. I can tell a difference if I don't take it.
Thanks. I'm noticing that many people are running it on WO days only and still seeing an effect. That's cool!
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Old 02-10-2013, 08:47 PM   #12
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I use Concret Creatine from M&S. No loading. No need to take it on non lifting days. Take one hour pre training. It costs a little more, but I think it actually works. I can tell a difference if I don't take it.
I use con-cret also, though presently not using it while logging Juggernaut. I notice more DOMS issues when not using creatine. Cheaper products bloat me so I stay away from them. No problems with con-cret or the creatine in the Juggernaut.
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Old 02-10-2013, 09:57 PM   #13
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I too, use plain ole' GNC Monohydrate Powder .... works well and it is cheap. I do not load. I use 7 grams a day. If I miss a few doses I can tell.
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Old 02-11-2013, 08:51 AM   #14
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I use con-cret also, though presently not using it while logging Juggernaut. I notice more DOMS issues when not using creatine. Cheaper products bloat me so I stay away from them. No problems with con-cret or the creatine in the Juggernaut.
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I too, use plain ole' GNC Monohydrate Powder .... works well and it is cheap. I do not load. I use 7 grams a day. If I miss a few doses I can tell.
Thanks for all the suggestions!

I'm going to pick one, run it, and then try another one or two over time for comparison.
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Old 02-11-2013, 10:53 AM   #15
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As far as impact, it's hard to quantify IMO. It's not like a hormone based product, so the results won't be huge, quick and dramatic. However, it may have a more noticable effect than something like an intra workout BCAA supplement would. (If that makes any sense)
Give it a month or two, and assess your own results. I can say it's worth taking and you should try it.
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Old 02-24-2013, 08:59 AM   #16
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Go with a decent mono. No other type of creatine has been shown to be more effective. Infact some look less effect aka CEE. It's highly biovailable so there really isn't much need to try and improve on uptake. The only thing that really limits uptake is having high creatine concentrations. Then you still need a good dose to get any in to reach some kind of peak concentration.

There isn't a need to do the 20g x 5 day loading phase. However any time you take creatine supps you are still doing a loading phase.

Once you've been taking for a week or two you can probably drop to taking a dose every other day or just on training days if you train 3 or more times a week.

I'd use decent doses though, and somewhat depenent on BW. If your up to 80kg then 5g dose will prob be enough. Bigger I'd prob go for more up to 10g for heavyweight guys.

In reality you cannot go too wrong with creatine supps. It's never going to have a large effect. Performance effects are likely to be below daily variation in performance. However for most it's gona be worth taking. Particulary as it's cheap. Think of it like a 'strength training vit'! Prob even more important to take if your a veggie or getting old.There some stuff that suggests it may support cognitive function in the elderly as well as strength.

Thats my take on it anyway.
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Old 02-24-2013, 09:12 PM   #17
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I'm a big fan of Kre-Alkalyn because it's easy on my stomach. I've been using it for about 3 years now.

There is no need to cycle or load creatine. Just make sure you take 3-5 grams per day everyday. Even on you off days. You need to stay saturated to get the best effects.
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