Go Back   Catalyst Athletics Forums > Nutrition > Supplements

Reply
 
Thread Tools Display Modes
Old 10-13-2006, 10:04 AM   #1
Marie Taylor
Guest
 
Posts: n/a
Default Creatine

What are your recommendations regarding creatine in terms of loading and dosage for a weightlifter? Is it effective? Phosphate or monohydrate?
  Reply With Quote
Old 10-13-2006, 10:51 AM   #2
Robb Wolf
Senior Member
 
Robb Wolf's Avatar
 
Join Date: Oct 2006
Posts: 1,444
Default

I REALLY like Creatine. If you search the CrossFit Message board you will find some pretty good threads on the topic. Why do I like it? Beyond its performance enhancing characteristics (of which ~25% of the populations are non-responders) Creatine has some interesting properties like decreasing oxidative damage (both from exercise and eschemia/reperfusion injury) and it decreases circulating cortisol levels and may increase growth hormone release if taken before bed. Not bad stuff when you consider it is nearly cheap as dirt!

Regarding dosages I would stick with an inexpensive monohydrate and go anywhere form 5-10g per day. As I mentioned above taking it prior to bed may be good with regards to enhancing growth hormone release. I do not see a need to load or take it with some kind of insulin spikker. When you run out of a bottle maybe wait a week before starting the next one. Buy your Creatine in kilo sizes if possible to ensure freshness as it will hydrolyze if exposed to air for too long.
Robb Wolf is offline   Reply With Quote
Old 10-22-2006, 08:03 PM   #3
Sam Lepore
Member
 
Join Date: Oct 2006
Location: Philly! "You're a bum Rock!"
Posts: 56
Default

HI Robb--

Can you recommend a Creatine for us to take??

I try to avoid sugars at all costs and all the Creatines I have taken in the past had the insulin spiker. I was told it is not as effective without the spiker. Would love to use it without the spiker as long as it is effective.

Thoughts?
Sam Lepore is offline   Reply With Quote
Old 10-25-2006, 04:40 PM   #4
Robb Wolf
Senior Member
 
Robb Wolf's Avatar
 
Join Date: Oct 2006
Posts: 1,444
Default

Hey Sam!
Any Creatine monohydrate is fine. Unflavored, unsweetened. 5g/day. Inexpensive but effective.
__________________
"Survival will be neither to the strongest of the species, nor to the most intelligent, but to those most adaptable to change."
C. Darwin

Robb's Blog
Robb Wolf is offline   Reply With Quote
Old 10-26-2006, 04:47 PM   #5
Jeremy Jones
Senior Member
 
Jeremy Jones's Avatar
 
Join Date: Oct 2006
Posts: 181
Default

Does that mean 2.5g-5g per twice per day or 5g-10g at once (right before bed apperently).


Is there a way to know if I my creatine has gone bad?

other than it getting it's tounge pierced and talking back to me
__________________
-Jeremy Jones
www.diablocrossfit.com
Jeremy Jones is offline   Reply With Quote
Old 10-27-2006, 11:27 AM   #6
Scott Kustes
Senior Member
 
Scott Kustes's Avatar
 
Join Date: Oct 2006
Location: Louisville, KY
Posts: 1,048
Default

Quote:
Originally Posted by Jeremy Jones View Post
other than it getting it's tounge pierced and talking back to me
Thanks for reminding me of my early 20's (5 years ago). I still have that hole in my tongue.
Scott Kustes is offline   Reply With Quote
Old 10-31-2006, 04:22 AM   #7
Coach Rutherford
New Member
 
Coach Rutherford's Avatar
 
Join Date: Oct 2006
Posts: 36
Default

Are there any contraindications for those with celiac? If not, then what is your perfered ingestion means? Straight up water and down the hatch?

Not to highjack the thread but we are running out of post exercise/snack meals for the high school kid. Anything you can prepare in 5:00 minutes?
__________________
Coach Rut Light Weight Baby!
Coach Rutherford is offline   Reply With Quote
Old 10-31-2006, 12:43 PM   #8
Jeremy Jones
Senior Member
 
Jeremy Jones's Avatar
 
Join Date: Oct 2006
Posts: 181
Default

I never did get my answer on how you can tell if the Creatine has spoiled either.
__________________
-Jeremy Jones
www.diablocrossfit.com
Jeremy Jones is offline   Reply With Quote
Old 10-31-2006, 02:00 PM   #9
Robb Wolf
Senior Member
 
Robb Wolf's Avatar
 
Join Date: Oct 2006
Posts: 1,444
Default

Rut-
No problems with celiac. Just a teaspoon, water and down does the trick. Do you want some kind of shake? Egg white protein, coconut milk, coco and stevia are not bad for low-carb post wo shakes. Ditch the coconut milk and add berries for a carb protein combo. That's about as fancy as I get!

Jeremy-
You should have a shelf life of about a year. Creatine does oxidize...buy it in amounts you will use in about a month for best freshness.
__________________
"Survival will be neither to the strongest of the species, nor to the most intelligent, but to those most adaptable to change."
C. Darwin

Robb's Blog
Robb Wolf is offline   Reply With Quote
Old 10-31-2006, 02:52 PM   #10
Craig Cooper
Senior Member
 
Craig Cooper's Avatar
 
Join Date: Oct 2006
Location: Seattle, WA
Posts: 122
Default

Robb - any recommendations for coco? did you mean cacao? or cocoa? eitherway, I didn't think they were low carb. I'm confused.
Craig Cooper is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump




All times are GMT -7. The time now is 05:47 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.