Supplements

Because of the gap in research, I have to make some assumptions, but I’ll make reasonable ones. When we use these numbers to look at whole-body creatine status, we see that in order to increase the amount of creatine we carry to a level above the baseline (1g/lb), we need at least two grams per day for maintenance, plus 0.4g for every lean pound of muscle. Using the example of a 200 pound male with 10 percent body fat, we can give a rough estimate of at least 60 pounds of skeletal muscle. This would yield a reasonable calculatin of:

(0.4g/lb * 60 lbs)/0.95 + 2g ≈ 27.3g​
​
My hypothesis is that this would be the minimum amount of creatine needed on a daily basis to maintain maximum intracellular levels (the division by 0.95 takes into account the amount of creatine absorbed by the rest of the tissue in the body). I’m saying this is the minimum daily amount needed because the well-controlled research shows that using the standard 2g/day dosing returns intra-muscular levels of creatine back to normal within 6 weeks.

There’s no need for a loading period if you’re going by these formulas. If you’re fairly lean, this leads to a simple formula to calculate your daily creatine intake:

In Pounds: Bodyweight * 0.15 = grams of creatine monohydrate to ingest​
In Kilograms: Body mass * 0.3 = grams of creatine monohydrate to ingest​
Even though I started from the actual difference in what muscles can hold, you’ll notice that these calculations give numbers that approximate the 20 grams studies, since many of the participants were around the 150 pound threshold. Unfortunately, the researchers didn’t extend their research to include the rest of the world.

NOTE: These formulas appear to overestimate needs, but since one gram of creatine monohydrate is only 88 percent creatine, the overage takes this into account.
Click to expand...
I was a little shocked when I first read it so I reread it several times, he definitely appears to be calling for almost 30g a day. I haven't read anything else contradicting or confirming this except for bro science, which say you'll just pee it out and waste money. I wish he would have cited the studies so I could look at what he's referencing and how the ran their trails.

 
Last edited by a moderator:
Can you link to the page that you got that from? There must be a discrepancy here and I'll contact the author.

But yea, assuming you have healthy kidneys and are otherwise normal, you'd have no ill effects more creatine.

edit: here is where I got the numbers I quoted: http://examine.com/supplements/Creatine/#howtotake

 
Last edited by a moderator:
Ah, I gotcha. I'd stick with the examine.com recommendations. Those articles are pretty good for explaining the mechanisms behind creatine but I would stick to examine for dosage.

Do you eat a lot of meat? I ask because if you do, you probably need to supplement with less creatine as you get it from animal meat and, maybe dairy.I would need to check on it.

If you didn't eat a lot of meat, it would be more important as you wouldn't be getting much from your diet.

 
Last edited by a moderator:
BigRedBuster said:
Here is my biggest question on protein supplements.

My son is a Freshman and just now starting to lift. He will be ramped up to lift harder this year going into his sophomore year. We went to GNC (as recommended by HS trainer.) and purchased what seemed like the top of the line protein powder they had.

Here's the problem. He can't stand it. He literally gags every time he tries it.

So....what are your suggestions on how to consume this stuff?
Click to expand...
Dissolve it in a liquid? But seriously I used to mix with milk until I realized I was taking in too much fat with the milk. Switching to water took a short amount of time to get used to. Maybe your son can go the same route. I use GNC gold standard and the only problem I have with it is that it makes me gassy. The GNC guy recommended trying a different one since the gassy effect varies from person to person. I didn't switch since it wasn't that big of a deal, just an extra bathroom break in the afternoon to degas. If the problem is more than gagging and it doesn't agree with his digestive system then I'd switch brands. Most of the protein powders are similar so switching brands probably wouldn't help with the gagging. Maybe a different flavor?

 
4skers89 said:
BigRedBuster said:
Here is my biggest question on protein supplements.

My son is a Freshman and just now starting to lift. He will be ramped up to lift harder this year going into his sophomore year. We went to GNC (as recommended by HS trainer.) and purchased what seemed like the top of the line protein powder they had.

Here's the problem. He can't stand it. He literally gags every time he tries it.

So....what are your suggestions on how to consume this stuff?
Click to expand...
Dissolve it in a liquid? But seriously I used to mix with milk until I realized I was taking in too much fat with the milk. Switching to water took a short amount of time to get used to. Maybe your son can go the same route. I use GNC gold standard and the only problem I have with it is that it makes me gassy. The GNC guy recommended trying a different one since the gassy effect varies from person to person. I didn't switch since it wasn't that big of a deal, just an extra bathroom break in the afternoon to degas. If the problem is more than gagging and it doesn't agree with his digestive system then I'd switch brands. Most of the protein powders are similar so switching brands probably wouldn't help with the gagging. Maybe a different flavor?
Click to expand...
I've only had one powder that tasted like absolute crap, and I just used it sparingly with milk until it was gone. I just bought another brand to use after every workout and took the crappy stuff for breakfast on occasion. If you go back ask them for samples, that way you don't have to pay an arm and a leg to find out you don't like the stuff.

I don't know what people's opinions on GNC are here, but from around the web most people aren't to fond of them. I've looked at some of their house powders and you can get just as good if not better profiles for much cheaper online (including shipping). I got a deal on Scivation chocolate whey, and that stuff is really good. It's very sweet when mixed with water and blends really well. Cost me about 50 bucks with shipping for a 5 pound tub, it retails at about 80-90.

 
Last edited by a moderator:
ZRod said:
I don't know what people's opinions on GNC are here, but from around the web most people aren't to fond of them. I've looked at some of their house powders and you can get just as good if not better profiles for much cheaper online (including shipping). I got a deal on Scivation chocolate whey, and that stuff is really good. It's very sweet when mixed with water and blends really well. Cost me about 50 bucks with shipping for a 5 pound tub, it retails at about 80-90.
Click to expand...
This. Buy your stuff online. I don't see a reason to go into a GNC or similar store these days.

 
Bodybuilding.com has a great online store, good deals and generally beat most in prices. Just don't get Animal Torrent Green Apple flavored protein. The gas that creates should be bottled and used to fight terrorists with! Good lord.....I take Jym's S'mores protein and it's ridiculous. Even had small marshmallows in it, but the protein blend is where it's at.

 
QMany said:
BigRedBuster said:
Here is my biggest question on protein supplements.

My son is a Freshman and just now starting to lift. He will be ramped up to lift harder this year going into his sophomore year. We went to GNC (as recommended by HS trainer.) and purchased what seemed like the top of the line protein powder they had.

Here's the problem. He can't stand it. He literally gags every time he tries it.

So....what are your suggestions on how to consume this stuff?
Click to expand...
First, I would take it back to GNC and get a refund. They have a 30-day guarantee. Explain that he can't stomach it, they have to take it back, per company policy. I've taken back half empty tubs of pre-workout that was causing me problems sleeping.

Personally, I really like Dymatize Elite 100% Whey in Chocolate Fudge. It is the best tasting protein I have ever had and has great reviews for protein quality/content. It mixes "thin" and mixes very well. I take it straight with water immediately after workouts with no problems. It tastes very good. If comparing different proteins, Bodybuilding.com has a pretty good rating system for taste.
Click to expand...
Dymatize is a great protein. GNC is garbage IMO I'm one of those crazy Bastards that enjoys beef isolate in fruit punch flavor though

 
Hedley Lamarr said:
DaveH said:
Hedley Lamarr said:
Dymatize is a great protein. GNC is garbage IMO I'm one of those crazy Bastards that enjoys beef isolate in fruit punch flavor though
Click to expand...
Dude that sounds gross.
Click to expand...
Carnivore is the name of it. I have a liquid steak after every workout
Click to expand...
A liquid fruit punch steak shake at that!

Gives me shivers!
default_smile.png


 
Back
Top