Protein Powder/Creatine/Other supplements

[NViejeP]

As of now I've been taking protein powder for some time now. I'm sure it helps but gains aren't that noticable.

I know lots of people and athletes have dealt with supplements such as creatine and I'm sure some of you guys might know what it is. So I thought I'd ask you guys some stuff before I take it.

I've been looking into taking some stuff such as creatine, and maybe even though powders such as Cytogain that contain creatine and protein powder.

I've heard both good and bad of both of them. I know 2 of my friends that took Cytogain have gained substantial weight.

I want cold hard facts, not myths. Is creatine bad for you? Is stuff like cytogain bad for you? How big of difference does creatine do for you?

Thanks in advance.

[kevinberry1]

I used creatine a few times several years ago and I didn't like it. I'm not sure how much you know about it, but it basically helps break down lactic acid in your muscles. When you work out with weights you tear the muscle and your body works to rebuild it, which is how you gain muscle. After working out lactic acid forms in the muscle tissue, which is the 'pain' you feel after lifting. Creatine breaks down that acid and helps your muscles feel less fatigued, so you are able to lift again without feeling that pain.

I didn't like the effect creatine had on me emotionally. For some people it has a similar effect as steroids. They can feel more irritable and aggressive, which is what happened to me. I don't know much about any long-term side effects, but it is a supplement so the FDA doesn't have jurisdiction over it. Basically that means there are few studies of its effects and absolutely no regulation. If I were you I would steer clear of using creatine and just stick with protein. If you aren't noticing any gains then it could just be your body type, diet, or your workout routine. As you probably know, some people just have better genetics and can put on muscle faster than others. You should look at your diet and how you work out before trying any supplements besides protein, IMO.

[Scarrell]

are you wanting to build mass or what? Creatine just puts water on your muscle to make them look bigger, get some Whey Protein, it breaks down fat and builds it to muscle mass, and after a month i noticed results.. also you wont get anywhere just taking the stuff.. you need a steady work out plan, and a somewhat good diet atleast.. (i eat Alot of chicken and Tuna and such, but no bread when i eat it).. if you want to get mass, then you can lift your max or half or so to itfor about half an hour, doing 3 to 4 sets of 50 or more.. if you want to get toned, then do half or less for around an hour doing to 5 or more sets of 50.. the difference in building mass and toning, is that when you lift heavy objects for short periods it will make your muscles grow, but toning will make your arms lose fat and then build muscle.. i myself go the mass route.. think of it as a body builder and a dead lifter.. while the body builder looks strong, he really isnt as strong as he appears... the dead lifter may not look like he is in "great" shape, but he can outlift the body builder and then some in most cases.. take Worlds Strongest Men competitions.. theres only been maybe a handful of body builders to get anywhere in them. but to get back on track, Creatine isnt bad for you.. remember you wont get anywhere by just taking the stuff.. look at the muscle magazines, they will have tips and tricks and even reviews for you to read.. i hope i helped..

oh and please do not start at a really heavy weight that you can barely do.. warm yourself up, do 2 sets of 15 with like 30lb weights or something and stretch.. also before you advance to a bigger weight, get used to and master your current weight.. say you can only bench a 100. well do it til you can do more, and go from there.

[joeyc]

It depends on the type of creatine I suppose. I take a particular made by MMUSA I think that is a Sublingual(liquid) you drop 15 minutes before you work out. With this type you do not have to "load" as you do with others, meaning you have to take double doses or something for 5 days before it gets into your system. This has been known, guys I have worked out with and guys they know so on, to cause kidney problems/pain. With the sublingual, you do not have to take large doses, because of the science in this particular form of creatine. To answer some questions: Yes it work's very well for me...No I didn't notice any mood changes other than increased energy overall. So I think it may depend on the person taking it, or which form of creatine you take. Also I have heard good things about NOX as well, I think the one you see on UFC "xyience" is one to try, but all the success of that may just be false advertising, who know. Keep taking the protein either way, IF you are working out, but to much protein is hard on your body when it is not being utilized....

[NViejeP]

I've been lifting for two years particularly for football. I'm looking to gain muscular strength and get overall bigger and stronger for the season. I'm aiming to gain weight and while doing it still looking good not fat. I'm naturally a smaller build so it's not as easy for me to get big.

As of now, I max bench at 180 and max parallel squat at like 225. I'm a little under 150 and 5'9. Numbers need to go up, I'm looking to gain at like 15-25 pounds for the season.

That is why I'm looking at creatine. I'm looking at this GNC Creative Monohydration stuff.

[Scarrell]

look up a meat diet, such as eating alot of chicken breast.. it will be hard to gain that much weight in muscle quickly.. look for a good mass building weight training tutorial, and look at Whey Protein again.

[NViejeP]

I'm constantly taking 100% gnc whey protein. Perhaps I should look into a bigger diet. Right now my diet consists of breakfast, usually cereal, then 2 PB and Js, and then usually some kind of lunch somewhere. Adn then after workout microvable chimichonga. And then dinner, and then sometimes after dinner. Perhaps I should look into buying straight chicken breast from Costco. I heard those are ver ycheap.

[lotas]

I'm constantly taking 100% gnc whey protein. Perhaps I should look into a bigger diet. Right now my diet consists of breakfast, usually cereal, then 2 PB and Js, and then usually some kind of lunch somewhere. Adn then after workout microvable chimichonga. And then dinner, and then sometimes after dinner. Perhaps I should look into buying straight chicken breast from Costco. I heard those are ver ycheap.

That is pretty much a horrid diet for gaining muscle. You want to eat say, 6 meals a day. A large, large majority of your calories, in fact almost all, should come from protein. Instead of cereal, have some eggs, egg whites (relatively) have the most protein of anything next to mother's milk. If you don't like eggs, try cottage cheese. I eat half a container of cottage cheese (one of the smaller containers, not a huge one) in a sitting, and it works out to be something like 26g of protein. That's around what most protein powders have per serving (my Whey powder has 28g). Stay away from PB and J. Bread, fat, sugar. Don't eat stuff like jams, jellies, even too many fruits, fruit is pure fructose, and it's healthy in moderation but many people think they can just eat as much fruit as they want as it's "healthy", but why do you think it tastes so good? Vegetables on the other hand, go to town on those.

Like Scarrell said, tuna, any fish, chicken BREAST (white meat), nuts with high fat and low saturated fat, such as cashews, sunflower seeds, almonds are great, those are where you should get your fat from. Wherever you are getting that small amount of fat, make sure its high in fat and low in saturated fat. Stay away from sugar. Drink a LOT of water. You need to build up your water retention for weightlifting, it's important. You can continue to take your protein powders, but don't count them as a meal. If you eat al ot of bread, try to cahnge it to wheat...don't be eating sweets, cookies, anything like that. I mean, everything in moderation, don't make a gigantic, drastic swing and mess your body up, but just sort of shape your diet around your life.

Diet is far more important than actually lifting...if you've taken a biology class, you'll understand that. Also keep in mind your body HATES building muscle and it hates the upkeep of muscle, because it takes so much.

You need to be eating a lot of calories, though, if you are trying to put on some mass. Lots of fish, chicken, sandwiches (healthy ones), salads, veggies, some fruits, yogurt, eggs, cottage cheese.

[NViejeP]

Yah looks like I'm going to be at costco this weekend. Need to completely change my diet.

[Scarrell]

peanut butter and jelli is a nono.. especially the bread part..but i do not follow all of what i tell you, i havent worked out in a month because im being fat and lazy.. but ill get back into the groove.. also tuna and celary is a good diet :) although it isnt the best diet but that isnt what we are talking about..

also as stated.. you need to eat atleast 6 large meals a day to even gain mass.. and it may be a little hard to turn it into muscle at the same time, but you will get there.. (also these are healthy meals, which makes it harder)