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Hello all,Need some input on whether or not I should start taking creatine again. Stats: 5'10" female, 183#, 23.4% body fat. Want to put on max amount of muscle within the next 12 months while decreasing body fat to 15-17% in the same time frame.I took creatine for 5 weeks from July-August (did loading phase for 5 days of 15g per day then 5g per day thereafter). Within 2 days of taking it, I shot up 8 pounds. I know it's pure water, but that's a lot of water retention. I also didn't notice any real effect in my strength. I made no additional strength gains that could be directly attributed to the creatine. I did notice slightly better endurance throughout my workouts (more reps), but I actually still have that same kind of endurance even after I stopped taking it (and it's been almost 2 months so it would be out of my system by now). I was thinking it could help with my muscle development goals due to myostatin inhibitions (maybe take it over the course of 8-9 months to aid muscle growth then stop taking it when needed to get back down to weight). I'm not sure if the effects are worth the 8# of constant bloat though...Any thoughts?I've also noticed in the CBL ebook and elsewhere about taking some kind of crazy dosage of creatine, like 60g per day. Not only is that a money pit, but I think I'd be in a constant state of dysentery. Any enlightenment on this? I had previously understood that creatine doesn't provide any additional advantage after 5g per day (after loading phase)...
It's up to you. I'm happy to carry water weight. I don't consider it a problem. Also, I think your body will probably adapt to carry less as long as it knows it can expect to get everything it needs. I'd prefer the muscle mass + recovery
If you eat loads of red meat (which naturally contains creatine) then perhaps taking creatine won't have too much of an effect on you. not 100% sure of this though
Oh, also, I think there are like different types of creatine and the monohydrate is the one that makes you put on more water weight.
8 lbs??? I never heard of that much water from creatine. Are you sure you bought pure creatine? Most commercial brands come with carbs in them. If you did I don't know if creatine would be worth that much water weight.
If you eat loads of red meat (which naturally contains creatine) then perhaps taking creatine won't have too much of an effect on you. not 100% sure of this though
It's impossible to get that much creatine from eating red meat, besides that most of the creatine gets destroyed by the heat when you prepare the meat.
8 lbs??? I never heard of that much water from creatine. Are you sure you bought pure creatine? Most commercial brands come with carbs in them. If you did I don't know if creatine would be worth that much water weight.
8lbs is possible with creatine, if you had very low levels before. But I would guess that there are a lot of carbs involved here as well.
I'd try again and just do 5g a day for a while and see if you get anything out of it. If after a few weeks you don't notice anything, then stop taking it.
My data points are several years old so maybe I'm begging for an education here but I seem to remember that creatine doesn't cause bloating. You do suck up/retain additional water but that's from the creatine sucking water into the cells inside the muscle making muscles appear bigger — bloating would indicate that the water is being held outside the cell. I personally gain about 5 lbs of weight after I'm fully loaded with creatine but I weigh 236 lbs. I guess it's personal preference but unless you can directly attribute the creatine to the bloating issue then I'd err on the side of taking it. Too many benefits for such an inexpensive supp to not. Also, as already stated, make sure you're taking pure monohydrate NOT something like CELLTECH that has a bunch of carbs.
Thanks for the replies everyone. I was taking Optimum Nutrition creatine. The only ingredient in the supplement is creatine monohydrate, not even any flavoring. At the time I took it, my diet stayed consistent and I wasn't binge eating carbs (this was pre-CBL, but was doing a lowish carb diet). Not sure what caused so much water retention, I guess everyone's experience is a little different. I didn't look any different, it was just scale weight. I might give creatine another shot in the next few weeks, once I'm more adjusted to CBL and the other supplements. Once I see how my body is reacting, then I might reintroduce it. I would hate to leave some potential muscle gain on the table.
I'd try again and just do 5g a day for a while and see if you get anything out of it. If after a few weeks you don't notice anything, then stop taking it.
+1
I know most of the initial weight loss from the 10 day reorientation is water weight. Yet, creatine causes the body to retain water. So in my head it seems counter productive to take creatine while on CNS. Is creatine recommended because the water retained is stored in the muscles, while the initial water loss from CNS comes from fat cells? Is this is correct?Thanks!Min
I'm not sure where the water comes from specifically, but if creatine can allow you to train harder while on CNS and allows for quicker recovery and whatever else it does I say just take it and try it out.If you don't like it or if it doesn't do anything for you then stop taking it. It's not going to make or break the diet.
well with an 8lb gain at least you know creatine works for you. I get exactly zero weight gain and zero (if not negative) strength gain off the stuff. Love me some red meat though.
well with an 8lb gain at least you know creatine works for you. I get exactly zero weight gain and zero (if not negative) strength gain off the stuff. Love me some red meat though.
If you're a complete non-responder it is worth trying other forms of creatine.
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