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  • Results 1 to 9 of 9

    Thread: Two grams creatine works, and it won't make you heavier

    1. #1
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      Two grams creatine works, and it won't make you heavier

      Two grams creatine works, and it won't make you heavier

      Even though creatine is still the best sports supplement on the market, many athletes don't use it. They are afraid that the energy supplement will make them put on weight. American sports scientists at Bloomsburg University have found a way to get round this side effect. Low doses of creatine don't make you heavier but they do boost your muscles.




      If you use creatine in the classical way, you start by loading, somewhere between 20 and 25 g creatine/day for the first 5-7 days. After that you go over to a maintenance dose of 3-6 g creatine per day.



      If you use creatine in this way your muscles will have more energy, and you'll be able to squeeze more reps out of your sets. You retain more fluid and that's why you put on weight. What happens in your body if you skip the loading phase and just use low doses of creatine? This had never been studied, which is why the researchers at Bloomsburg University decided to do so.



      The researchers gave 20 test subjects a placebo or a maintenance dose of 0.03 creatine/kg/day. That works out at an average dose of 2.3 g creatine per day. The creatine was given for 6 weeks.



      This dose did not make the subjects put on weight. Their maximal strength didn't increase either. But the subjects' muscles became tired less quickly their fatigue resistance increased as the researchers put it.



      The researchers determined this by getting the subjects to do 5 sets of 30 reps of leg extensions. During the reps the researchers measured the strength [technically speaking the torque] with which the subjects got the weight moving. For the subjects who took creatine their torque decreased less fast during their sets.









      Theoretically the findings were not so strange. If you eat meat, chicken or fish daily you consume about 2 g creatine. At the same time your body breaks down about the same amount of creatine each day. If you take 2 g creatine in the form of a supplement it's only logical that you'll build up creatine reserves.



      This is interesting for team players and athletes because this dose does not cause bodyweight to increase. Runners, football players, sprinters and swimmers benefit from an increased fatigue resistance but need to maintain their weight.



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      Nutrition. 2011 Apr;27(4):451-5.
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    4. #2
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      After reading this, I'm actually going to make use of the kilogram of creatine I have sitting around. I was worried that it would cause bloating (read that it bloats the face for some people), but that's probably not accurate anyway. Thanks for the post.

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      I tried creatine years ago and all I got from it was stomach pain. I'm staying away from it now.

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      Kills my stomach.

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      Still use micronized, all the new cool stuff afte that - never bought into the hype. I usually use it during PCT or when cutting natty.
      PM is best way to contact me.

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      Kre Alkalyn Creatine in my opinion is the only type of creatine worth using. No bloat and only 3 grams are needed for an increase in ATP storage and strength. Stacks very well with anavar.

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      Quote Originally Posted by crazylegs80 View Post
      Kre Alkalyn Creatine in my opinion is the only type of creatine worth using. No bloat and only 3 grams are needed for an increase in ATP storage and strength. Stacks very well with anavar.
      This is a old thread but Kre Alkalyn is the truth. Its pretty much a legal steroid.


      Sent from my iPhone using Tapatalk

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      Quote Originally Posted by 1BraveHeart View Post
      This is a old thread but Kre Alkalyn is the truth. It’s pretty much a legal steroid.


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      So Kre Alkalyn (a buffered form of creatine) probably is considered a legal anabolic, I wouldn't say legal steroid.

      Took creatine for years. I do notice more of a boost in reps and energy when repping out the weights. All this new forms of creatine are still not as benefiting as the old tried and true Creatine monohydrate. I do suggest taking the micronized creatine if you don't want the stomach irritations.

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      Last edited by Mr.Beefy; 09-08-2020 at 11:03 AM.

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