creatine

[dtm165]

Hello, I currently go to the gym using dougs 4 day routine. I am thinking about adding creatine to my diet, however by just taking this alone, will it speed up muscle growth? I just don't want to go through getting bigger by bulking. Thanks,

Dan

[EKnight]

No. There is no way to increase size without consuming more calories. New muscle has to grow from something. Creatine recycles ADP to reform ATP, thus increasing energy and performance, but will not make you grow. Only additional calories will do this. If you are under 18, creatine is also not recommended. -EK

[santosa]

Once you have straightened out your diet (calorie surplus/deficit depending on your goal), the first supplements you should worry about are protein and multivitamin. Creatine is for later on.

[Steve]

Creatine does create a muscle size boost for many. I usually experience a 5 pound gain in 3 weeks time, and my lifts go up. This strength boost from creatine also aids in long term natural muscle growth. I would add it to your regimen. It is cost effective, and the most effective natural supplement on the market.

Creatine aids in bringing water into muscle tissue, making them larger. For some this may be virtually unnoticeable...say only a pound, and for others it will be more. A muscle size gain is a muscle size gain. When you cycle off of creatine, this size gain goes away...but...the strength you gained from your cycle is an extra anabolic nudge. The more weight you are lifting, the more you are pushing your body to respond and grow bigger. So even if the gains don't last from creatine, the supplement itself creates great anabolism in the body.

There is no reason not to add it, unless under 18. It works for about 85% of individuals.

With all due respect, Eknight's "no" is one of the most absurd and baffling statements to appear on this forum. Simply put, just about every quality lifter I know disagrees with him. I do not wish to sound confrontational or disrespectful, but his advice is pure nonsense.

[Steve]

Some random quotes I pulled off a random thread from a Google search:

“Yes creatine is effective at least for me.”

“It's very effective for 80 - 85% of the population.”

“I find creatine to be very effective. My recovery is better post workout, I have less soreness, I see better size gains (although some of it is water) and my strength gains improve when I'm on creatine.”

“Yes, creatine IS effective.”

“There is no doubt creatine can help you gain mass, but how do you retain that when you stop using creatine - I can gain 7-9lbs when loading up on creatine but this disappears as soon as I stop taking it.”

“I have been on creatine for a long time and haven't really known if it had been working. When I got off it, however, I noticed I wasn't as strong. Pure creatine is so cheap, you might as well be on it.”

“Taking creatine has been proven to increase strength. And logic would suggest that increased strength would allow you to lift heavier weight for more reps, resulting in hypertrophy (muscle growth). If you like to lift heavy and your goal is to increase strength, creatine is a worthwhile investment.”

“A couple of guys at my gym have made some great progress on creatine but lose a lot of it when they stop. I'm one of the unfourtunate non responders. Never did anything for me...”

“I have noticed some gains. These would disappear, of course, if I only used the stuff (creatine) for a short time and did not allow my body to use the increase in strength to promote hypertrophy. With that in mind, I usually 'cycle' creatine, 12 weeks on.. 12 off. You can't expect miracles, good nutrition is still of primary importance. I have gained about 5 lbs lately, hopefully not too much is water..”

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Creatine works. When you get off, it stops working. Use it half the year, cycling on and off every 4 to 12 weeks. The extra strength will help hypertrophy. Not really much more to say on the issue. There IS a way to increase size without calories...it's called...creatine.

[Dakoders]

Hijacking this thread a bit... why is it not recommended for those under 18? Because we're not developed yet?

[EKnight]

BTB- no disrespect taken. I could have been clearer in my response. IMO- and this is just me-- but, anyone who actually posts "I just don't want to go through getting bigger by bulking" is not going to find creatine- or any other supplement useful- because they are searching for an outright shortcut. Everything you posted is absolutely true, but reread my first post-- all the creatine in the world is not going to grow new muscle without the proper fuel to grow it. Creatine can't accomplish muscle growth on its own without nutrition, which is what the OP was trying to do. -EK

[Doublehelix]

Warning! Another hijack!

When I first added creatine to my daily routine, I was told to do creatine loading for a week (higher doses to saturate the muscles), then to cut back to a normal dose. Since that time, I have read around here that creatine loading is nonsense.

Any opinions? Also, what about creatine cycling? I see BTB mention cycling off of creatine. Is this also recommended? If so, what is a recommended cycle?

[santosa]

Originally Posted by Doublehelix

Warning! Another hijack!

When I first added creatine to my daily routine, I was told to do creatine loading for a week (higher doses to saturate the muscles), then to cut back to a normal dose. Since that time, I have read around here that creatine loading is nonsense.

Creatine loading will give you a faster "result" from adding creatine to your diet. However, in the long run, the result will be the same as those who don't do creatine loading. So, if you're impatient, loading is for you. If you don't care about time frame (like me for example), don't load.

Originally Posted by Doublehelix

Any opinions? Also, what about creatine cycling? I see BTB mention cycling off of creatine. Is this also recommended? If so, what is a recommended cycle?

I think what BTB means is if you stop taking creatine, you'll lose the "gain" you get from creatine. I don't think he means for you to cycle off creatine while you're still working out to bulk. But don't quote me on this... I may have misinterpreted BTB.

[petethegreat]

Originally Posted by santosa

I think what BTB means is if you stop taking creatine, you'll lose the "gain" you get from creatine. I don't think he means for you to cycle off creatine while you're still working out to bulk. But don't quote me on this... I may have misinterpreted BTB.

I believe its still recommended to cycle off creatine so that your body doesn't become dependent on it and stop creating its own supply of it. Could be wrong though