Creatine & STS
- Thread starter SunKissed
- Start date
Not Cathe, but I use creatine. I start in March and go through to September, 8 weeks on 4 weeks off. You don't want to take to much creatine because your body makes it on its own plus you get it from certain meats and if you suplement it to much your body will stop making it on its own.
I am not sure if Cathe promotes this site, but her picture is on it and because of that I have tried their product.
http://www.allthewhey.com/womenswhey.html
I am not sure if Cathe promotes this site, but her picture is on it and because of that I have tried their product.
http://www.allthewhey.com/womenswhey.html
shouldbesad
Cathlete
What is creatine supposed to do?
Diane
Diane
How does creatine work?
Simply speaking, creatine (phosphocreatine) increases muscle energy availability. The cells of our body store their energy in the form of a molecule known as Adenosine TriPhohsphate, or ATP. The amount of work our muscles can perform is a direct consequence of the amount of ATP they have stored as well as the ease with which ATP is regenerated with the help of PCr during strenuous exercise. Think of ATP as the cell's energy currency and phosphocreatine as a credit card with an adjustable balance - the balance being set by creatine intake.
First and foremost creatine enhances physical performance by increasing the number of times that ATP can be recycled during physical exertion without increasing the absolute amount of ATP stored within our muscles. In the short-term this means that creatine supplementation should improve our ability to sustain near maximal force generation during repetitive bouts of intense exercise without actually increasing the amount of peak force we can produce. Later on, however, given that the appropriate metabolic circumstances had been correctly established, this improvement in exercise output should then translate into an increase in maximal force generation through the production of new muscle tissue
http://www.creatinemonohydrate.net/creatine_background.html#Creatine Information 1
Simply speaking, creatine (phosphocreatine) increases muscle energy availability. The cells of our body store their energy in the form of a molecule known as Adenosine TriPhohsphate, or ATP. The amount of work our muscles can perform is a direct consequence of the amount of ATP they have stored as well as the ease with which ATP is regenerated with the help of PCr during strenuous exercise. Think of ATP as the cell's energy currency and phosphocreatine as a credit card with an adjustable balance - the balance being set by creatine intake.
First and foremost creatine enhances physical performance by increasing the number of times that ATP can be recycled during physical exertion without increasing the absolute amount of ATP stored within our muscles. In the short-term this means that creatine supplementation should improve our ability to sustain near maximal force generation during repetitive bouts of intense exercise without actually increasing the amount of peak force we can produce. Later on, however, given that the appropriate metabolic circumstances had been correctly established, this improvement in exercise output should then translate into an increase in maximal force generation through the production of new muscle tissue
http://www.creatinemonohydrate.net/creatine_background.html#Creatine Information 1
If you are thinking about using Creatine, ask your medical personal which might be the best for you, or go to a GNC store (vitamin store) and ask someone who knows what they are talking about. There are different forumla's of creatine and women need different than men.
The link I put on my first reply is a link for specially formulated creatine for woman. I saw a picture of Cathe's muslce max workout and thought how perfect, Cathe is even on this site. I don't know if she endorces this product or not or even knows her picture is being used by this company. But that isn't the only reason I choice this product. I have also researched Creatine and am trying the different vendors until I find one I really like.
I do like Ker-a-fin, pill form. You can find advertisment on this one in every Oxygen magazine.
The link I put on my first reply is a link for specially formulated creatine for woman. I saw a picture of Cathe's muslce max workout and thought how perfect, Cathe is even on this site. I don't know if she endorces this product or not or even knows her picture is being used by this company. But that isn't the only reason I choice this product. I have also researched Creatine and am trying the different vendors until I find one I really like.
I do like Ker-a-fin, pill form. You can find advertisment on this one in every Oxygen magazine.
LauraMax
Cathlete
Not Cathe but my two cents.........unless you're competing don't waste your money. It's absurdly expensive & not worth the results. I tried it for about a year when I was in college & I saw minimal, if any, change.
I got much better results by exercising regularly & sticking to the right diet. ;-)
I got much better results by exercising regularly & sticking to the right diet. ;-)
goldenrun358
Cathlete
I too have been researching creatine lately. After reading an article published by the Mayo Clinic regarding creatine, I decided against it. Mainly because it causes weight gain and water retention. In last months issue of Muscle and Fitness Hers it stated that in some study (not sure how reliable) participants that took creatine gained more muscle and lost more fat than the placebo group. But, I usually don't trust these type articles unless I see the actual research (there are too many variables involved with fat loss and muscle growth for it to be very accurate).
If I were to read some solid research on creatine, I may change my mind, but until then, I agree with LauraMax. Diet and exercise in consistent doses is the best recipe for success.
If I were to read some solid research on creatine, I may change my mind, but until then, I agree with LauraMax. Diet and exercise in consistent doses is the best recipe for success.
I know you can have side effects of weight gain and water retention from taking creatine, but they do have formulas out there that help against this. Such as specially formulated creatine for women.
I use creatine only during the summer because it does help with the definition of muscle at least for me. I notice a huge difference when I take creatine, enough to the point I enjoy the effects of it. I also haven't noticed the price hurting my pocket book either. I am not weathly by any stretch of the imagination, but I do shop around until I find the best deal on what I am looking for.
I think each person is different and will have different results and side effects from taking creatine, but I don't think it will be a negative for everyone. For me it is quite the opposite and very postitive. I also think it is all about finding the right forumla for your body. Trial and error with lots of patience.
I use creatine only during the summer because it does help with the definition of muscle at least for me. I notice a huge difference when I take creatine, enough to the point I enjoy the effects of it. I also haven't noticed the price hurting my pocket book either. I am not weathly by any stretch of the imagination, but I do shop around until I find the best deal on what I am looking for.
I think each person is different and will have different results and side effects from taking creatine, but I don't think it will be a negative for everyone. For me it is quite the opposite and very postitive. I also think it is all about finding the right forumla for your body. Trial and error with lots of patience.
goldenrun358
Cathlete
My brother is taking it he has lost weight and seems more toned and cut. He also is seeing some good gains in strength and decrease in recovery time.
I would like to know and talk to more women that use it. The GNC's that are near my home are NOT a good source of info. The people working there have less knowledge than I do and have recommended some really crappy products in the past. They told me that they have NEVER sold creatine to a woman. Needless to say, they weren't much help! Other than here, I'm not in contact with any females with similar goals.
I would like to know and talk to more women that use it. The GNC's that are near my home are NOT a good source of info. The people working there have less knowledge than I do and have recommended some really crappy products in the past. They told me that they have NEVER sold creatine to a woman. Needless to say, they weren't much help! Other than here, I'm not in contact with any females with similar goals.
I am sorry to hear they are not much help at GNC, the ones by me are so wonderful, but I guess it is all in who they hire.
I have used creatine going on 2 years now and won't go through a summer without it. I first found out about it and read enough about it to jump on the wagon when I picked up my first Oxygen magazine, it is a weight lifting magazine for women. I saw Ker-a-fim advertisement in the magazine and started my research from there.
Creatine does need to be understood before you start to comsume it because you can have side effects and you need to know what to be looking for incase you do develope those side effects. Plus there are different types of creatine out there as well. You also dont want to take to much or take it for to long because our bodies make creatine on our own and over taking it or taking it for to long your body will stop making it on its own. Plus you do get creatine from certain lean meats as well. So I would suggest before consuming creatine, research it.
There is pill form and poweder form, and I think it is more a personal preferrence of which one to take. I like the pill form, but I would think the poweder would absorb quicker. Just a preferrence.
Try doing some research using the wonderful web, then I would call local gyms such as Bally's, 24 hour fitness and so on and ask to speak to a trainer. Just because you are not a member doesn't mean they wont speak to you. Ask a nutrienist, the local grocery store by my house provides one to their customers, look and see if a grocery store by you provides this service.
I use creatine and love it, but the wrong type of creatine for me makes me bloated. It is trial and error, but when you find the right one it is great!!
I wonder if Cathe promotes this type because her picture is on their site...
http://www.allthewhey.com/womenswhey.html
I have used creatine going on 2 years now and won't go through a summer without it. I first found out about it and read enough about it to jump on the wagon when I picked up my first Oxygen magazine, it is a weight lifting magazine for women. I saw Ker-a-fim advertisement in the magazine and started my research from there.
Creatine does need to be understood before you start to comsume it because you can have side effects and you need to know what to be looking for incase you do develope those side effects. Plus there are different types of creatine out there as well. You also dont want to take to much or take it for to long because our bodies make creatine on our own and over taking it or taking it for to long your body will stop making it on its own. Plus you do get creatine from certain lean meats as well. So I would suggest before consuming creatine, research it.
There is pill form and poweder form, and I think it is more a personal preferrence of which one to take. I like the pill form, but I would think the poweder would absorb quicker. Just a preferrence.
Try doing some research using the wonderful web, then I would call local gyms such as Bally's, 24 hour fitness and so on and ask to speak to a trainer. Just because you are not a member doesn't mean they wont speak to you. Ask a nutrienist, the local grocery store by my house provides one to their customers, look and see if a grocery store by you provides this service.
I use creatine and love it, but the wrong type of creatine for me makes me bloated. It is trial and error, but when you find the right one it is great!!
I wonder if Cathe promotes this type because her picture is on their site...
http://www.allthewhey.com/womenswhey.html
goldenrun358
Cathlete
Thanks for all the info. Which product do you use? I checked out the website, but couldn't find the creatine capsules.
TIA
TIA
I use Creatine Ethyl Ester HCI, the ethyl ester is what women need to take in their creatine to reduce bloating.
Go to the website and on the left hand side click under bodybuilding products, it will generate a new drop down menu, the first is creatine ee 120, which is the creatine I just mentioned with 120 capsules, the next is creatine ee 240 which is just more capsules and then the rest is the poweder form.
I also really like this one...
http://aaefx.com/index.php?option=com_content&task=view&id=73&Itemid=126
Creatine Ethyle requires 4 capsules before you exercise where ker-a-fin requires one capsule before the workout and one right afterwards. So one of them you take 4 and the other one you take 2. I haven't decided which one I like best, so I alternate 8 weeks on with one 4 weeks off, and then maybe jump back with 8 weeks of the other followed by 4 weeks off again.
I even take the creatine on a workout day that is just cardio during the 8 weeks on just to keep the same amount of creatine in my system.
Go to the website and on the left hand side click under bodybuilding products, it will generate a new drop down menu, the first is creatine ee 120, which is the creatine I just mentioned with 120 capsules, the next is creatine ee 240 which is just more capsules and then the rest is the poweder form.
I also really like this one...
http://aaefx.com/index.php?option=com_content&task=view&id=73&Itemid=126
Creatine Ethyle requires 4 capsules before you exercise where ker-a-fin requires one capsule before the workout and one right afterwards. So one of them you take 4 and the other one you take 2. I haven't decided which one I like best, so I alternate 8 weeks on with one 4 weeks off, and then maybe jump back with 8 weeks of the other followed by 4 weeks off again.
I even take the creatine on a workout day that is just cardio during the 8 weeks on just to keep the same amount of creatine in my system.
randidiane
Cathlete
N.O. Explode by BSN and Fast Twitch by Cytosport have made me super lean and gives me a nice pump and makes me feel stronger when i'm lifting weights
janiejoey
Cathlete
FYI got this from Wikipedia.
Side Effects of creatine
Continuous intake of excessively high dosages of creatine may lead to any of several possible side-effects. It has been hypothesized that consistently high doses could lead to hypertension due to increased water retention. It can also cause dehydration by another mechanism.[citation needed] There is some discussion of kidney problems resulting from supplementation, but as excess creatine is not broken down into nitrogenous wastes but instead released in a more benign form.
Creatine supplementation utilizing proper cycling and dosages, however, has not been linked with any adverse side-effects beyond occasional dehydration due to increased muscular water uptake from the rest of the body.
According to the opinion statement of the European Food Safety Authorities (EFSA) published in 2004 it was concluded that "The safety and bioavailability of the requested source of creatine, creatine monohydrate in foods for particular nutritional uses, is not a matter of concern provided that there is adequate control of the purity of this source of creatine (minimum 99.95%) with respect to dicyandiamide and dihydro-1,3,5-triazine derivatives, as well as heavy metal contamination. The EFSA Panel endorses the previous opinion of the SCF that high loading doses (20 gram / day) of creatine should be avoided. Provided high purity creatine monohydrate is used in foods for particular nutritional uses, the Panel considers that the consumption of doses of up to 3g/day of supplemental creatine, similar to the daily turnover rate of creatine, is unlikely to pose any risk". Publication date of the EFSA Statement is 26/04/2006
Use of glutamine in the repair of muscles (better for you IMO)
In catabolic states of injury and illness, GLN becomes conditionally-essential (requiring intake from food or supplements). Glutamine has been studied extensively over the past 10-15 years and has been shown to be useful in treatment of serious illnesses, injury, trauma, burns, cancer and its treatment related side-effects as well as in wound healing for postoperative patients.[citation needed] That is why it is now also classified as a "nutraceutical". Glutamine is also marketed as a supplement used for muscle growth in weightlifting, bodybuilding, endurance and other sports.
I see fantastic results from this product, since I started using it a month ago.
Hope this is good info for all.
Janie
The idea is to die young as late as possible
http://www.picturetrail.com/janiejoey
Side Effects of creatine
Continuous intake of excessively high dosages of creatine may lead to any of several possible side-effects. It has been hypothesized that consistently high doses could lead to hypertension due to increased water retention. It can also cause dehydration by another mechanism.[citation needed] There is some discussion of kidney problems resulting from supplementation, but as excess creatine is not broken down into nitrogenous wastes but instead released in a more benign form.
Creatine supplementation utilizing proper cycling and dosages, however, has not been linked with any adverse side-effects beyond occasional dehydration due to increased muscular water uptake from the rest of the body.
According to the opinion statement of the European Food Safety Authorities (EFSA) published in 2004 it was concluded that "The safety and bioavailability of the requested source of creatine, creatine monohydrate in foods for particular nutritional uses, is not a matter of concern provided that there is adequate control of the purity of this source of creatine (minimum 99.95%) with respect to dicyandiamide and dihydro-1,3,5-triazine derivatives, as well as heavy metal contamination. The EFSA Panel endorses the previous opinion of the SCF that high loading doses (20 gram / day) of creatine should be avoided. Provided high purity creatine monohydrate is used in foods for particular nutritional uses, the Panel considers that the consumption of doses of up to 3g/day of supplemental creatine, similar to the daily turnover rate of creatine, is unlikely to pose any risk". Publication date of the EFSA Statement is 26/04/2006
Use of glutamine in the repair of muscles (better for you IMO)
In catabolic states of injury and illness, GLN becomes conditionally-essential (requiring intake from food or supplements). Glutamine has been studied extensively over the past 10-15 years and has been shown to be useful in treatment of serious illnesses, injury, trauma, burns, cancer and its treatment related side-effects as well as in wound healing for postoperative patients.[citation needed] That is why it is now also classified as a "nutraceutical". Glutamine is also marketed as a supplement used for muscle growth in weightlifting, bodybuilding, endurance and other sports.
I see fantastic results from this product, since I started using it a month ago.
Hope this is good info for all.
Janie
The idea is to die young as late as possible
http://www.picturetrail.com/janiejoey
Be very careful about what you read from wikipedia, anyone can write anything they what about any topic right or wrong and this site publishes it.
Bottom line: before taking ANYTHING, do your homework and research, ASK your doctor and make sure it is right for you. During the first two weeks of adding anything to your diet you should always watch and pay very close attention to any side effect that might be triggered by whatever it is you have just added. Know your body and know it well, take care of it and in return your body takes care of you!
Bottom line: before taking ANYTHING, do your homework and research, ASK your doctor and make sure it is right for you. During the first two weeks of adding anything to your diet you should always watch and pay very close attention to any side effect that might be triggered by whatever it is you have just added. Know your body and know it well, take care of it and in return your body takes care of you!
janiejoey
Cathlete
Melanie,
I agree 100%.
I've been doing some research and couldn't find reliable information about what glutamine can do for your muscles either. I found that it can give you a stomach ache if taken too much. I am lifting heavier than usual and therefore probably adding muscle on by that.
Good idea to be leary,
Janie
The idea is to die young as late as possible
http://www.picturetrail.com/janiejoey
I agree 100%.
I've been doing some research and couldn't find reliable information about what glutamine can do for your muscles either. I found that it can give you a stomach ache if taken too much. I am lifting heavier than usual and therefore probably adding muscle on by that.
Good idea to be leary,
Janie
The idea is to die young as late as possible
http://www.picturetrail.com/janiejoey
kryptychyck
Cathlete
Hi, not Cathe here,
I work with a dietician. She urged me not to take creatine. I told her I had no interest in it. That being the case, I did not grab the worksheet from her. But I will see her again in April and I will ask for a copy and try to post a summary here of creatine concerns.
In any case, she does recommend products from Shaklee that are safe and effective. I have tried them and I agree they are very effective.
Physique is a great recovery drink you can make into a shake. There is also Performance, which is a mix that you take before and during your workouts instead of water.
Just thought I would throw in my two cents!
I work with a dietician. She urged me not to take creatine. I told her I had no interest in it. That being the case, I did not grab the worksheet from her. But I will see her again in April and I will ask for a copy and try to post a summary here of creatine concerns.
In any case, she does recommend products from Shaklee that are safe and effective. I have tried them and I agree they are very effective.
Physique is a great recovery drink you can make into a shake. There is also Performance, which is a mix that you take before and during your workouts instead of water.
Just thought I would throw in my two cents!
careyben
Cathlete
As a former GNC employee, I agree to never use them as medical advise. We were never given any research or any medical information. Only ideas to sell as much as you can. If you ask, I bet they recommend some!
As I understand creatine, it helps in the initial 1/2 second of work. Then the ATP is burned up, and the next energy system takes over. If you are trying to shave off time getting off the blocks of your track event, it may help.
In my opinion, creatine mainly works as a placebo. And if you're okay with that, go for it. But it's so expensive. A lot of the information quoted in above posts will direct you to sites that will sell it to you.
I'm really looking forward to STS, and I want to get as much out of it on my own. If after 3 1/2 months I have strength gains, I would always wonder if it were the workouts or the creatine.
As I understand creatine, it helps in the initial 1/2 second of work. Then the ATP is burned up, and the next energy system takes over. If you are trying to shave off time getting off the blocks of your track event, it may help.
In my opinion, creatine mainly works as a placebo. And if you're okay with that, go for it. But it's so expensive. A lot of the information quoted in above posts will direct you to sites that will sell it to you.
I'm really looking forward to STS, and I want to get as much out of it on my own. If after 3 1/2 months I have strength gains, I would always wonder if it were the workouts or the creatine.
LauraMax
Cathlete
OK, I have a question, & please don't take this the wrong way, it just comes from curiosity. My question is: why? STS etc. will give you a beautiful body (if you don't already have one). Perhaps the body you have or are striving for is the body you SHOULD have. Why spend the money for supplements if you don't have to? Like I mentioned before, unless you're competing I'm not sure if it's worth the expense.
P.S. this question is coming from someone who likes to spend her money on shoes & purses. ;-)
P.S. this question is coming from someone who likes to spend her money on shoes & purses. ;-)