Whats the best way of using creatine , thinking of using it building up to a big race …
what gains should i expect
How long before should i start using
what risks
Unless you race 50m sprints, it’s not going to help you at all. The only time I could see it being even marginally useful for a triathlete is early in the preseason during a “maximum strength” weight training phase.
No use for Creatine in endurance sports. It’s only good for anaerobic activities such as sprints, bodybuilding, etc…
Creatine is a naturally occuring substance that basically helps deliver water to your muscle for faster recovery (water + protein = muscle).
Have used it off an on for years. If you’re trying to put on weight in the gym – it’s an absolute must use. Your ability to stack heavy work outs on back to back days increases with saturation. Of course, it makes you retain water and can “dehydrate” you in other areas. Also, long term use can have liver risks. So for endurance sports you would wind up carrying more water weight than you should and if you’re not breaking down a high volume of muscle there is little to gain. That said, my protein mix (which I include a small amount of in my drink on the bike) has some mixed in. I haven’t really noticed any effects one way or the other.
SM
Actually, creatine phosphate is one of the ways muscle cells (particularly fast-twitch ones) store energy. It can provide energy immediately, but only for a few seconds. That’s why supplementing with creatine is useful for activities that require quick, explosive bursts of energy (like weight lifting) but not for endurance activities. You do retain water when taking creatine but its natural function has nothing to do with water transport, nor does water + protein = muscle.
To date, there is no evidence that taking creatine at normal doses has any effect on liver or kidney function, but there’s always the caveat that long-term studies with lots of subjects are still needed.
I used Creatine before swimming. I felt fresher throughout the workout. I have discontinued using it so I dont feel I need to rely on it to swim. To answer your question, I mixed Creatine (1 tablespoon) a scoop of protein powder in some Orange Juice in a glass. I would drink it about 30-60 min before the workout. Apparently it acts quicker if there is protein and carbs in your system. Some people say dissolving it is coffee makes it weaker because cafeine does something to it.
so you are saying it works like a one off energy boost , so to use maybe for the morniing before a race would kinda enhance energy levels through the race/
.
I don’t think it works like that. I have always been told that it takes a few weeks to build up a level of creatine in your system to the point that you notice it. All powder creatines begin with a loading phase in which you take about 6 times as much per day for a week or two, than you would over the course of a 3 month cycle. I found loading is often accompanied by stomach cramps and feeling heavy from water retention.
Supposedly with the liquid stuff you don’t need to load but still skeptical about benefits outside of those mentioned above.
To answer your questions: (or at least try)
Whats the best way of using creatine , thinking of using it building up to a big race …
5-10 grams/day (depending on your bodyweight). Ignore the loading phase. It has been proven unnecessary. Split your servings into 2 per day. One right after your workout. I usually drink mine during. Of course I’m using the term “workout” to describe weight training. I’m a long time weight lifter, brand-spanking new triathlete-wanna-be. I’ll continue using Creatine, but not for any enduracne benefits. I just want to loss as little muscle mass as possible.
Don’t…DON’T mix it with Orange Juice. Acidity can affect absorbtion. Buy a quality brand that has dextrose and other stuff to assist in your body’s ability to absorb the creatine.
what gains should i expect
Ahhhhh - nold!
How long before should i start using
3 weeks…no wait… 2 days… no wait… ahh. how the heck am I supposed to know how long until you should start using it. How about tomorrow? Sounds good to me.
what risks
None. But I am unable to confirm nor deny that comment, and I make no warrant to that claim.
Buy it online. Supplementauthority.com or vitaminshoppe.com are two good web companies. You’ll save a ton in sales tax for a trade off of a small shipping fee. I buy a few months worth of stuff at one time, as the shipping rate is usually flat.
I’ll be back another day to get some answers to tri questions.
Not At ALL!!! It will dry you out something feirce! I would never take it before a race. You will cramp up. Before I had any swim muscles, I used creatine before swim workouts to put off fatigue. I think it helped me build swim strength. It would not work during a race. I quit taking it because I didnt want to think I couldnt swim without it.
Another note. It works for some people and not for others. I did not do the loading phase. I just used a tablespoon before workouts.
actually…there have been studies that have shown creatine useful for endurance athletes, to help sustain output from the muscles.
i do have a reference for you…cept it’s 3000 miles away back @ school in my room there.
I am curious if very low doses would decrease some of the muscle injuries we experience when we change technique or increase mileage too quickly. Anyone ever seen any studies using very low dose use for this–like 1 gram per day?? I have never seen anything about this. I do not take it. All of the evidence out there is that it is of no benefit for anything than body building and possibly very fast twich events. It does increase muscle water content and weight–not desireable for slowtwitch sports. I have not seen anything about long term (years) safety.