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Creatine
Creatine isn't a gimmick nor do I believe it can be overrated. A lot of people seem to think it's some sort of drug or lab-made chemical but it's a naturally found in red meat. A quick visit to google or wikipedia will tell you that.
I've taken Maximuscle Cyclone and a similar product by Reflex for to bulk up for rugby and gained around 10 pounds in 3 weeks This was in conjunction with 4 days in the gym, three running sessions, and a protein heavy diet.
Eagleeye: Creatine will help you to gain wight but not by itself. Get to the gym, increase your daily food intake to account for calories burned during weight sessions and increase your protein intake to at least 1g protein per pound of bodyweight per day. Your just under 10 stone so 140g of protein per day would be a good target.
If you do choose to try supplements go with something like Cyclone by Maximuscle as it contains protein, carbs and creatine plus many other aids. This is beneficial because you may find it difficult to get all of the protein/calories you need to bulk up by eating solid foods.
All the best,
Ben
I've taken Maximuscle Cyclone and a similar product by Reflex for to bulk up for rugby and gained around 10 pounds in 3 weeks This was in conjunction with 4 days in the gym, three running sessions, and a protein heavy diet.
Eagleeye: Creatine will help you to gain wight but not by itself. Get to the gym, increase your daily food intake to account for calories burned during weight sessions and increase your protein intake to at least 1g protein per pound of bodyweight per day. Your just under 10 stone so 140g of protein per day would be a good target.
If you do choose to try supplements go with something like Cyclone by Maximuscle as it contains protein, carbs and creatine plus many other aids. This is beneficial because you may find it difficult to get all of the protein/calories you need to bulk up by eating solid foods.
All the best,
Ben
POC: Passed 21 June '06
AIB: Passed 28 June '06
AIB round 2: Failed!
PRMC: 26 June '07: Passed
RT: 24th Sept '07
Week 27 - Final Ex after Easter leave - blargh
Mrs Bevell of the AIB is still officially the nicest lady in the world.
AIB: Passed 28 June '06
AIB round 2: Failed!
PRMC: 26 June '07: Passed
RT: 24th Sept '07
Week 27 - Final Ex after Easter leave - blargh
Mrs Bevell of the AIB is still officially the nicest lady in the world.
Yes, peer reviewed literature (research studies) do present very interessting findings.
This subject has been discussed before. Many times.
This is what I wrote in reply to a thread I found by searching:
Basically, the only compound available in your body to create movement is adenosine triphoshate (ATP). ATP is stored in the muscles and because of this there is only a small amount available at anyone time, meaning that it can only fuel about two seconds of movement. To keep producing movement our bodies need to resynthasise ATP and this is done through three energy systems, the first is the phosphocreatine (PC), or alactacid system.
ATP has (as the name suggests) three phosphate groups and the energy of this compound is found in the bond between groups two and three. When this bond is broken by the enzyme ATPase, energy is released that can be used by the muscle cell to contract. This then leaves the compound ADP (adenosine diphosphate). Now as PC is a high energy compound, this can provide the necessary energy to combine the P to the ADP, and therefore resynthasise ATP.
Wow, heavy stuff eh? Now this combined ATP/PC system can only last for approximately 10 seconds in total, meaning, as was said before that is this is the primary energy system for explosive movements, not endurance.
Creatine is a protein made naturally in the body from three amino acids, glycine, arginine and methionine. External sources can be found in fish, beef, and pork (although to become performance boosting, at least 2kg per day of those foods would need to be consumed).
Creatine supplementation usually raises muscle PC stores by around 20%, with increases in strength, speed and recovery rate, and therefore a greater capacity for higher training volumes being the effect of this product.
For athletes whose disciplines need explosive power and strength such and sprinters, power lifters and rugby players, creatine supplementation can be beneficial. Technically, all of the energy systems (ATP/PC, lactic acid, areobic) resynthasise ATP to generate movement, so creatine supplementation could potentially assist in endurence activities.
Recent studies show that altering the traditional loading dose of creatine and reducing it, yields the same results without the side effect of (unwanted) weight gain from water retention.
Spence
This subject has been discussed before. Many times.
This is what I wrote in reply to a thread I found by searching:
Basically, the only compound available in your body to create movement is adenosine triphoshate (ATP). ATP is stored in the muscles and because of this there is only a small amount available at anyone time, meaning that it can only fuel about two seconds of movement. To keep producing movement our bodies need to resynthasise ATP and this is done through three energy systems, the first is the phosphocreatine (PC), or alactacid system.
ATP has (as the name suggests) three phosphate groups and the energy of this compound is found in the bond between groups two and three. When this bond is broken by the enzyme ATPase, energy is released that can be used by the muscle cell to contract. This then leaves the compound ADP (adenosine diphosphate). Now as PC is a high energy compound, this can provide the necessary energy to combine the P to the ADP, and therefore resynthasise ATP.
Wow, heavy stuff eh? Now this combined ATP/PC system can only last for approximately 10 seconds in total, meaning, as was said before that is this is the primary energy system for explosive movements, not endurance.
Creatine is a protein made naturally in the body from three amino acids, glycine, arginine and methionine. External sources can be found in fish, beef, and pork (although to become performance boosting, at least 2kg per day of those foods would need to be consumed).
Creatine supplementation usually raises muscle PC stores by around 20%, with increases in strength, speed and recovery rate, and therefore a greater capacity for higher training volumes being the effect of this product.
For athletes whose disciplines need explosive power and strength such and sprinters, power lifters and rugby players, creatine supplementation can be beneficial. Technically, all of the energy systems (ATP/PC, lactic acid, areobic) resynthasise ATP to generate movement, so creatine supplementation could potentially assist in endurence activities.
Recent studies show that altering the traditional loading dose of creatine and reducing it, yields the same results without the side effect of (unwanted) weight gain from water retention.
Spence
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AJtothemax
- Member
- Posts: 1672
- Joined: Mon 20 Nov, 2006 8:37 pm
- Location: U.K
Creatine is i used to make you train harder. Oh and by the way, creatine draws water retention to the muscles - so if you're going to buy a supplement then buy one with high carbs and high protien, usually the carbs will be higher.
If you want to be bigger then you have to EAT bigger. If you want to be a 12stone guy then you have to EAT like a 12stone guy ok. It's as simple as that.
So up your intake, pack it in, start eating every 2-3hours. Your body might not like it at first beause it is not used to to increased demand put on it, but as with training it will learn to adapt to the excess intake.
Make sure you are fueling your training sessions.
All the best.
If you want to be bigger then you have to EAT bigger. If you want to be a 12stone guy then you have to EAT like a 12stone guy ok. It's as simple as that.
So up your intake, pack it in, start eating every 2-3hours. Your body might not like it at first beause it is not used to to increased demand put on it, but as with training it will learn to adapt to the excess intake.
Make sure you are fueling your training sessions.
All the best.
AJ
"First with your head and then with your heart. Don't stop."
"First with your head and then with your heart. Don't stop."
