Comments on: Dear Mark: What is Creatine?

By: 090701 WOD “MaxFit USA WOD” « Santa Rosa Fire Department Crossfit

Wed, 01 Jul 2009 08:40:04 +0000

[...] Article: “What is Creatine?“, Marks Daily [...]

By: Michael - Fat Loss Reviews

Michael - Fat Loss Reviews — Thu, 18 Jun 2009 03:14:22 +0000

Good article but even a better discussion in the comments section. Especially interested in the effects of supplementation for those that don’t eat a heck of a lot of red meat.

Although I have a tough time endorsing supplementation, I’m curious about running a test cycle with creatine while participating in intermittent fasting?

If anyone has covered this ground before, I’d be curious to hear an honest account of their experience.

By: Yash

Yash — Tue, 16 Jun 2009 21:21:01 +0000

The myth that you need some sort of carb with creatine to properly absorb it has been proven wrong to the extent that the amount of carbohaydrates necessary to help absorption is very high, meaning nothing within normal post-workout nutritional parameters.

That said, taking creatine AFTER your workout when your body is naturally siphoning nutrients into your muscles is typically considered the best route. On non-training days, taking it in the morning before breakfast one of the better options. However, as long as you’re not using more creatine than your body can absorb, what you take in will get into your bloodstream and eventually make it to your muscles. The effects are not immediate, i.e. you need to load for a few days or allow a few weeks for full saturation so time of ingestion on a daily basis is actually less of a big deal than it seems.

By: James

James — Tue, 16 Jun 2009 09:10:19 +0000

As touched upon, there is several types of creatine – monohydrate and ether ester, mono requires a carb to be ingested with it to help transport it 100% to the muscles, it is best taken after workouts or first thing in the morning on non workout days, dosage recommended 3-5g.

Ether ester does not require carbs to help transport, ideally taken 3g 30 minutes before a workout, or again, first thing in the morning on non-workout days.

By: tony

tony — Tue, 16 Jun 2009 05:26:43 +0000

Creatine works especially if you use the latest and best version creatine hydrocloride. This stuff is incredible. I must tell you however when you get off the stuff, your workout definitely suffers. The strength goes down. YES IT DOES, I don’t care what the experts say. Definitely you lose some of the thickness but the definition that soft of follows is great. It works best if you are a vegeterian and I AM ONE. If you are a heavy meat user then definitely cycle through this.
thank you
Tony

By: Fixed Gear

Fixed Gear — Tue, 16 Jun 2009 01:32:45 +0000

Agreed. I took creatine in the past. It does work, but it’s not THAT great of an effect. I took it because I was super skinny. (…and yet somehow still fat) You know what’s been the single biggest help with actually growing muscle?? Stopping all the chronic cardio!

By: PaleoRD

PaleoRD — Tue, 16 Jun 2009 01:09:22 +0000

From what I’ve read, creatine ethyl ester can be taken without a sugary drink, before or during workouts. I’ve mixed it with water and 5 grams glutamine and taken it with an alpha lipoic acid supplement post workout, then eat a paleo meal in 20 – 45 minutes. Although I eat paleo, I’ve found that over the years I have better performance and recovery after lifting if I add brown rice and potatoes to my diet. The creatine also helps, and I have never had a cramping problem (might be an uncommon side effect).

By: steve

steve — Tue, 16 Jun 2009 00:29:32 +0000

great post. Two questions:

1) when do you all find is the most beneficial time to take creatine? i’m thinking about sipping it (mixed with gatorade) while doing my workout.

2) is it still necessary to take a fish oil supplement if you eat salmon 1-2x per week?

thanks all. love this site.

By: Ryan Denner

Ryan Denner — Mon, 15 Jun 2009 23:49:52 +0000

you want vegetarians to take a beef supplement? is that a joke? if it is, I am laughing my ass off!

By: James

James — Mon, 15 Jun 2009 21:34:28 +0000

You are correct, however, Serge Nubret, the French body builder (who is now 70 years young might I add! still looks AMAZING), used to eat upwards of 2 kilos of red meat a day, legumes, beans and greens. This was his COMPLETE diet, NO supplementation at all. He used to train twice a day for a grand total of 5 hours every day.

Google image search him, as he, as I believe, has the most amazing figure… ever!