Creatine

I've recently started to consider whether or not I should begin a creatine regimen. I've of course heard all of the merits to its use (less muscle fatigue during workouts etc.) but I've also seen the negatives first hand. Several of my friends who began taking creatine ended up getting, well... for lack of a better word: puffy. I witnessed them go through a total loss of muscle definition. For those friends however, the only important change was the increased performance in the gym.

I'm a pretty lean guy at 5' 11" and 170 lbs. with 7% body fat and would kinda like to keep it that way. On the other hand, I would also like to add a bit of strength (my current single rep BP max is just 245). 

This brings me to what I need help with:

1. Is there a clinically proven correlation between creatine use and loss of definition?

2. Has anyone on this forum had any personal experiences with creatine (negative OR positive) in regards to how it affected your muscle definition?

3. Is there a particular type of creatine you would reccomend as being highly affective?

I'd appreciate any candid answers and advice on this issue!

Thanks, Eric

Eric,

Coming from a woman, I fear gaining weight, looking fat or puffy, bloating, etc. I bought BSN's CellMass Creatine. Uses something other than sugar as it's transport. I used up the full cannister for a cycle. Took it 30 mins after my workout each day (even on my off day, just at normal time). I kept a log if you wanna read it on my page. No bloating, lost weight actually, totally "cut up" (probably lost close to 3% body fat). Lifting heavier and light cramping in the legs (only for the first couple weeks).

G'luck & update this with your progress... not too many posts on creatine on here, and the more experience posted the better!!!

littlemalynda - I bought the BSN Creatine today based upon your recommendation!  Looking forward to trying it.  I had the another kind, but not really sure I was taking it correctly.  Did you drink your protein drink just after a workout and then wait 30 min for the creatine?

The creatine I had is biochem sports that I got from a vitamin store.  I used it for 2 weeks and really did not notice much diff. 

http://www.biochem-fitness.com/pages/muscle_m ain.html#creatine

Well I've tried several brands of creatine.  The one I've been most satisfied with is made by MRI--Creatine Ester Ethyl, which supposedly is designed to prevent the water retention etc. that gives the "puffy" look.  I useta do the powdered stuff, which to me is like crushing a piece of chalk into a glass of juice *gak*, but for the last couple years, I've switched to either capsule or pill form and been much happier.

So--I usually switch back and forth between MRI's CE2 or CE2 Hi-Def, which is the same thing as the CE2 but also contains a thermogenic to supposedly help you stay cut up even more.  I really don't have a preference between the two, I like them both.  I definitely notice that taking some form of creatine helps me with muscle fatigue and pain.

Or maybe I'm the exact definition of the placebo effect.  Guess it's better than spending my $$ on booze and shootin' irons.  I dunno.  Anyway here's a link for CE2 Hi-Def.  

One thing I will say for sure--if you're looking on the shelves and see any of those "chewable" creatine sticks that you eat right before working out, STEER CLEAR.  Those things taste like garbage-flavored gummy bears.  I'd rather go on Fear Factor than spend another dime on those poisonous-tasting licorice sticks ever again.  

Happy trails.

...Pete

Thanks to both of you! I plan on starting to take it next week (as soon as the gnc gold card discount goes into affect) and see how it goes from there. 

Thanks again! Eric

Original Post by yogagirl6853:

littlemalynda - I bought the BSN Creatine today based upon your recommendation!  Looking forward to trying it.  I had the another kind, but not really sure I was taking it correctly.  Did you drink your protein drink just after a workout and then wait 30 min for the creatine?

The creatine I had is biochem sports that I got from a vitamin store.  I used it for 2 weeks and really did not notice much diff. 

http://www.biochem-fitness.com/pages/muscle_m ain.html#creatine

 Hey Yoga! Glad to hear you are giving it a whirl. It's actually pretty tasty and not chalky at all (given in the 8oz I take it in). I used 1scoop no-carb protein powder (I liked IsoPure best bc it doesn't mess up my stomach), and 1 scoop GlycoMaize (it's a waxy-maze carbohydrate, which speeds recovery and helps you absorb all the protein). And yeah I drank it about 30 mins after my workout at pretty much the same time each day (including my "off" days from the gym bc you are supposed to keep it flowing through your system on a continual basis for your complete cycle). I read somewhere not to exceed 60 days or 8 weeks on a creatine cycle though to make sure you kidneys have enough time to relax and filter out all the other stuff (the extra protein strains from the creatine slow the kidneys down some).

Let me know how you like it, I'd love to hear your experience from it :)

I feel a little bloaty today... but that could also be from eating lots of broccoli last night and maybe not enough water!    I will try and drink more today.   I did get the artic breeze, but the taste is still kinda gross.  Yuck!I guess I will have to suck it up!  That stuff was expensive! 

Glad another woman went thru this before me!

Hey Yoga,

Yeah I didn't drink it solo though, are you drinking it by itself? I know sandwiching it in with waxy maze and my protein powder really actually enhanced my protein shakes... lol, kinda miss it. I bought the berry flavored one. It tasted pretty sweet for my tastes but I definitely liked it. If you go to netrition.com or buildingbrawn.com you can find most of your creatine/protein/carb/stackers/supplements for cheap (plus if you buy a lot they give you free t-shirts ;D) lol! How much water are you intaking and also do you do cardio, weights, or both and what is your diet like?? Do you ever sit in the sauna? Just trying to compare here! :)

Last night  I had it mixed with more water and it tasted much better.  I think the first time I did not use enough water.  I have the artic berry one too.  I think I said artic breeze before!   I was used to mixing that other white creatine and I didn't want to drink a whole lot, so I used just 1/2 cup water or so.

I was told to not mix it with the protein powder and that it would lose it's potency if I did.  I am having my post workout protein shake just after workout and then waiting an hour or so before having the creatine.

Anyway - I am up a couple pounds today and still feel bloaty.  After drinking loads of water yesterday, I don't know what to think.  It may be bloating from the creatine, or I've eaten alot in the last couple days... but not enough to gain 2 pounds.  It could still be water held from the salty chineese food!

Anyway - I lift 3X per week using the New Rules of Lifting for women.  I just started stage 2 and love it!  I was doing HIIT 3X week for 15 minutes, but I need to change that up for phase 2.  I do not go to a gym, so no sauna for me!  I want some well defined arms!

Hey Yoga,

Well I'm glad the taste is better! lol!! The only thing I would be double referencing is the creatine stacking... When I take in protein I always take it with some carbs to absorb better. Which is why I use the Glycomaize (it has two types of carbs: intermediate release, and fast burn for recovery). The type of carbs I take in also act as a double transport for the creatine... creatine always needs a transport (most, as it turns out, use sugar); CellMass uses something else and while it can be taken alone I believe it recommends taking as a stacker to your post workout shake. (I lost the cannister so I cannot remember off hand). But if you do have a starchy or carb stack on your protein powder you may want to think about adding the creatine in. In addition, creatine is naturally occuring in protein strains so it can bind with the protein in your shake for better absorbtion :).

I do weights MWF, and 1hr cardio classes or running/sprints TThS; so I think we are similar in our workout regime. I also eat super clean though (very controlled diet so that I could view the results of the creatine with very little outside influences). And the funny thing is that the one place I noticed the results most was my arms... omg they seriously made me look ripped! :D lol!! I looked like one bad mama for a little bit there; now being off the cycle for a bit I still look pretty ripped but not as much definition. Can't wait for the next cycle to see the new results!! I have 80 more days before Cycle 2 :).

Thanks so much for updating me!! I think it's great that there is now more information for people to reference for creatine... starting out I had nada

I for one, am so glad to have you post your journey with creatine!  It is really nice having someone else to have done it as well.  I hope I am like you and notice it all in my arms!  I am just a little concerned about the bloating.  I am going to Punta Cana on the 16th of Nov and wanna look good!  I had a 4 pack (the other 2 were still hiding out)... but now I feel kinda bloated.

So what I have decided is that I will keep taking it a couple more days, eat good and drink plenty of water.  I usually eat really clean too, but haven't for a couple days.  If I still feel bloaty, I am going to stop the creatine until after vacation.  Then it will be winter and it won't matter if I get a little bloaty.  If I get back to feeling normal, I will continue the creatine right up to vacation.

The guy at the vitamin store obviously didn't know what he was saying.  He said not to take it with the protein, but I guess I will try that next.  I really don't want to add another supplement!

K - stopped the creatine.  I didn't take a dose yesterday and today I am back to the weight I was before the creatine.  No more bloaty.  I am giving it a rest until after vacation.  It is funny, but the old chalky white stuff I had before didn't bloat me... but then again, not sure if it did anything either.

Yoga,

Well this just proves that everyone is different! lol! I never had any bloating and I actually lost a good amount of weight, but then you bloated and came back down to the same weight... weird how that works out even thought we used the same stuff. (just different methods of intake and different diet). I hope you have an awesome vacation though!!! :D G'luck on the rest of your creatine journey and lemme know if you notice any other results!! :D

-Mel

Yeah - everyone is different.  I won't mind feeling a little bloaty after vacation since it is winter anyway, no one would know the difference.  So - I probably will go back to it after.  I just don't want to feel that way on the beach! 

Did you notice your muscles getting smaller after you stopped?

Hi Yoga,

No my muscles and my performance definitely didn't change. The only thing I think I did notice (and this is only slightly) was less definition. Then again I was "cutting" while taking creatine, and since then I have gone "relaxed" on my diet so I am sure since I gained some weight back that is the only reason. But if anything I think the creatine just helped me really cut down fat and cellulite.

Thanks littlemalynda!  I stopped the BSN creatine and lost the pounds i had gained, so I know that is what it was.  I did start taking my old kind and it has been three days and no weight gain with that!  I am going to continue that one, even though it tastes horrid.