supplementsWould you suggest I use creatine?
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Hi I`m 47n years old and quite new to this muscle building game but really enjoying it and starting to see some results with muscle growth and general fitness. I could do with some advice on diet. I take protein post work -out and also aim to eat every 4 hours have just bought some l- Carnitine 500 mg tablets. I lift weights 3x a wk and cardio at least 2, I do have a beer on a friday ` well maybe a few ` ha ha .... would like to build more but loose the belly would you suggest creatine ?
By rob morris – almost 2 years ago
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The advice I can give based on experience is to work on keeping your starch and sugar intake lower while keeping protein up to a set amount. A shake is a good idea post training as it can help to get into the muscles. Creatine supplementation is often accompanied by a bloat which many companies have strived to eliminate but to my knowledge have not been successful. Your "gut" fat is most likely linked to too much eating along with stress/cortisol. Are you sleeping? If not, you will be a rat on a treadmill that pushes real hard without going anywhere. Cortisol can be modified by sleeping, reduction of stress and supplementation. Cortisol issues are the central part of adrenal fatigue..
Fitness Professional
I`m an ICU nurse working shifts `long-days and nights so my sleep pattern is very poor` any advice ....
Its incredible isn't it how you ask one question, and someone with Michaels expertise steers into what the real issues are, so thank you Michael.
Sleep is real issue for many people, especially when people work shifts. Could you ask this sleep questions as a new question. It will make it easier for people to see it in the stream and therefore offer advice, including me as I have real sleep problems - emergency doctor so exactly the same issues as you!
Health and Fitness Doctor
I have been using creatine for 13 years now. Originally I used it on and off, but modern research suggests just taking it all the time which is what I now do.
Let me warn you, for the first 2 weeks of taking creatine (I personally don't recommend loading), you will feel fatigued when training. Interestingly, Mark Gilbert recently discussed a few creatine issues with some of the worlds leading experts in the area. It makes a good read, and there may actaully be a reason for this initial fatigued feeling which does pass incidentally to reveal some great strength increases. Can creatine be used pre-contest?
Back to you. Creatine will not do you any harm as long as you stick to say 2 or 3 grams a day. I personally believe creatine supplementation is going to become important in healthcare not just the fitness industry. Already studies are showing it might reduce symptoms of Parkinsons and other neuro diseases, could it be a modern safe anti-aging type product?
Even when dieting you can use creatine, but to be safe ensure you keep your fluid intake high. You will get loads of people giving advice on when to take creatine. The general advice is immediately post training, maybe even before. I personally take mine first thing in the morning. My reason for this is that after a fast, your muscles are craving protein and sugar. So if you throw some creatine into your shake first thing, as well as grabbing all those sugars and amino acids, your muscle cells will pull in the creatine. I've been training now for 15 years, and I have tried MANY combinations, patterns and regimes. This is what works for me.
1 more thing, a few drinks on a Friday will do you no harm. Just don't go overboard!
Health and Fitness Doctor