tama sakin ng creatine mainit katawan ko pag nag wwork out kaya pawisan ako lagi.laging ihi ng ihi kahit hindi masyado nag tutubig.pakiramdam ko malakas ako siguro kasi mainit katawan ko kaya ung level ng work out ko na mmax kesa sa nanlalamig ka at walang gana.chaka hirap makatulog pero pag gising mo kahit kulang sa tulog relax ang katawan ko.creatine weider ung iniinom ko 6 capsule per day.araw araw work out ko 5-6 times a week
tama sakin ng creatine mainit katawan ko pag nag wwork out kaya pawisan ako lagi.laging ihi ng ihi kahit hindi masyado nag tutubig.pakiramdam ko malakas ako siguro kasi mainit katawan ko kaya ung level ng work out ko na mmax kesa sa nanlalamig ka at walang gana.chaka hirap makatulog pero pag gising mo kahit kulang sa tulog relax ang katawan ko.creatine weider ung iniinom ko 6 capsule per day.araw araw work out ko 5-6 times a week
bro mas mahirap matulog kapag ihi ng ihi maya maya..yun ang hirap sa creatine:)
Yung sakin ON creatine 2500, which is 2capsules = 5grams. Oks na ba yung 2 capsules per day? Sa container kasi lumalabas total of 6 capsules per day daw. E baka mamaya sobrang dami naman pala nun.
3 sa before tanghalian tapos 3 pagtapos ng work out.
redwarriors uu kahit 2log kana mayat maya parin ihi kaya gising ka mayat maya.
kung isa lang bro ang iinumin mo parang bale wala din kasi para kang humigop lang ng tubig hindi maiibsan ung uhaw mo.dapat ganun din sa gamot kahit anong gamot i max mo ung inom para ma max din ung epekto.hehehe tubig k lng lagi bro kasi me dehydrate ka.chaka para medyo malinis ung atay mo tubig is the best panlinis.
Nag te-take din ba kayo kahit non workout day? Ako kasi hindi. Okay lang ba yun or mas okay kung mag take? Ang cycle ko pala dito is 3 weeks creatine then 1 week off.
Nag te-take din ba kayo kahit non workout day? Ako kasi hindi. Okay lang ba yun or mas okay kung mag take? Ang cycle ko pala dito is 3 weeks creatine then 1 week off.
pareho tayo ng cycle bro. hindi ako nagtatake pag non workout
^mali un pag kaka alam ko..hindi naman parang NO Explode or cobra ang creatine hehe
medyo malabo sir. paki explain
im sure hindi yung cycle ang tinutukoy mo dahil alam naman natin need ng cycle ng creatine or kung talagang matindi ang atay at ang bulsa ng gagamit siguro hindi nag cycyle.
kung yung sa off days hindi ako nag crecreatine at mali yun ayon sa yo bro eto explanation ko diyan
gaya ng lagi mo sinasabi iba iba ang reaction ng tao sa food supple etc. so you can't say na mali yun bro. ang basis ko sa sagot ko is this actually. specially sa paragraph 2 which is a first hand experience of mine
Seems like a simple question - but it is very hard to get a straight answer on this one. There is some evidence that indicates that creatine can help with muscle recovery. If this is true, then taking creatine on your off days is a good idea. Our feeling is that more research needs to be done before anyone can conclusively say that creatine helps with recovery.This research may not come anytime soon so you are left to make your own decision. If you feel that creatine is helping with muscle recovery, then yes take it on your off days. If you are not convinced that creatine helps with recovery, then you do not need to take it on off days.
Many people believe that you need to take creatine everyday to keep your creatine levels topped off. We do not see the research that proves this to be true. If you are taking creatine for the muscular boost in energy, that taking it just on workout days should be fine.
Want more facts to make this questions more confusing? A University of Kentucky study shows that use of creatine could help the brain recover from concussions and other injuries commonly suffered by professional and amateur athletes (the study was published in the Annals of Neurology - 11/2000). Brain damage was reduced 21% when creatine was given to mice three days before injury and 36% when given five days ahead of time. Rats given a diet with creatine for four weeks had 50% less brain damage than rats who did not receive creatine. This may explain why pro football players can recover so quickly from concussions - they take creatine.
So, if you play a contact sport you may want to take creatine everyday for the possible prevention of brain damage. Of course, more research needs to be done - but just another factor to consider when you decide if you should use creatine on your off days.
What should of creatine should I buy?
Creatine monohydrate. Plain and simple. No need for any fancy designer creatines. It is proven to work. It is cheap. The typical 200 serving tub will last for will last for at least 3 months.
What exactly does creatine do?
*Provides extra energy for your muscles
*Causes volumization of muscles (just increases the size)
*Reduces lactic acid build up
*Increases protein synthesis
What are the side effects of taking creatine?
There is a possibility of bloating. This, however is temporary and you don't need to worry about it. There have also been anecdotal stories of muscle cramping and dehydration. If you are worried about this, drink an extra litre of water or so, on top of the 4 litres + you should be drinking.
Will I lose my gains when I stop taking creatine?
Creatine generally leads to two types of gains. You can build more muscle due to the added strength creatine can provide and you can retain more water in the muscles. The muscle which you gain as a result of increased strength is the same as all other muscle. It is as permanent as muscle you gain when you don't use creatine. This will not be lost when you stop taking creatine. However, the water retained in the muscle is temporary. This will most likely be lost when you stop taking creatine.
How much creatine should I take each day?
3g - 5g.
What is loading / the loading phase?
Loading is the period of time where you increase your daily dose of creatine to increase the level of creatine in your muscles so that it is available for use. It usually lasts for one week.
How much creatine should I take during the loading phase?
20g - 25g a day, 1 week - 10 days. This amount should be divided into 4 daily servings.
Do I need to load?
No. Loading is probably not needed. However, creatine is cheap. If you want to load to gain any possible benefits of loading then it is fine to do so. Make sure to increase your water intake if you are concerned about dehydration etc.What is the maintenance phase?
What is the maintenance phase?
This is the rest of the time you spend using creatine. Once you have completed a loading phase, you must keep maintain the levels of creatine in your muscles. This is usually done by taking 3g - 5g a day.
Should I cycle creatine?
It is not known whether it is beneficial or not to cycle long term. Once again I would do so if you are concerned. I'd advise for every month you use creatine, take 2 weeks off, minimum.
What time of the day should I take creatine?
Any time of the day will do. You don't need to take it pre-workout, post-workout, pre-bed or any other important time. All that matters with creatine is that you take it regularly over a long period of time (4 - 12 weeks approx.).
Some people like to take their creatine with their post-workout meal as many people include sugars in this meal which may aid absorption and distribution of creatine.
Can protein supplements be taken with creatine supplements?
Yes. The two supplements are unrelated. Just be aware that some protein supplements contain creatine already (such as Nitrotech and some weight gainers) and extra creatine may not be required.
Quick note:
In my experience, I have never experienced any side effects from creatine supplementation. None of the people who use it who I know have either.
okay na mga bro naka kuha na ako ng sagot. btw salamat brader monch and red
medyo nalito ata kayo sa question ko bali ang pinaka tanong ko is pag tapos ng cycle ko do i need to load again? galing sa calculator sa bodybuilding.com na to eto daw ang cycle ko
Week 1: 24 Grams Per Day.
Week 2 - 4: 10 Grams Per Day.
Week 5: OFF - No Creatine Use.
Week 6: 24 Grams Per Day.
Week 7: 10 Grams Per Day.
Week 8 - 10: OFF - No Creatine Use.
Comments
buti ka pa bro, ako medyo minimal lang reaction ng katawan ko sa creatine eh
bro mas mahirap matulog kapag ihi ng ihi maya maya..yun ang hirap sa creatine:)
Talaga po bang 6 capsules ang dapat? Pano distribution nyo?
depende sa brand,
sa ON ang 7 capsules = 5grams
Eh ang recommended na intake is 5grams so talagang 7 caps ang intake mo.
Yung sakin ON creatine 2500, which is 2capsules = 5grams. Oks na ba yung 2 capsules per day? Sa container kasi lumalabas total of 6 capsules per day daw. E baka mamaya sobrang dami naman pala nun.
Before workout ba dapat ang pag-inom nito?
redwarriors uu kahit 2log kana mayat maya parin ihi kaya gising ka mayat maya.
kung isa lang bro ang iinumin mo parang bale wala din kasi para kang humigop lang ng tubig hindi maiibsan ung uhaw mo.dapat ganun din sa gamot kahit anong gamot i max mo ung inom para ma max din ung epekto.hehehe tubig k lng lagi bro kasi me dehydrate ka.chaka para medyo malinis ung atay mo tubig is the best panlinis.
Mali pala ako nang pag-intindi. Ang 2 capsules pala e equal lang sa 2.5 grams. So 4 capsules = 5 grams.
Pde ko ba ito i-take ng isang inuman lang? O dapat distributed din ang pag-inom? Thanks
tama yun pagakakintindi mo, 2caps = 5grams.
Pwede un before and after, pero ako i personally use creatine as a Post-workout supplement.
pareho tayo ng cycle bro. hindi ako nagtatake pag non workout
Alin yung tinutukoy mo na mali bro? Yung may cycle or yung hindi pagtake daily?
medyo malabo sir. paki explain
im sure hindi yung cycle ang tinutukoy mo dahil alam naman natin need ng cycle ng creatine or kung talagang matindi ang atay at ang bulsa ng gagamit siguro hindi nag cycyle.
kung yung sa off days hindi ako nag crecreatine at mali yun ayon sa yo bro eto explanation ko diyan
gaya ng lagi mo sinasabi iba iba ang reaction ng tao sa food supple etc. so you can't say na mali yun bro. ang basis ko sa sagot ko is this actually. specially sa paragraph 2 which is a first hand experience of mine
Copyright 2000, Absolute Creatine, LLC
+1
May mga taong hindi rin nagre-react rin sa creatine
@red
First hand experience ni bro skkin so he felt that he only needs to take it during his training days lang.
^^^^^dito ko napulot yan
ganyan din ginawa ko everyday nag take..at epektib pa din naman..
tama bro
@red
okay bro pero medyo malabo pa din sa akin ano yung mali sa post #44
eto creatine cycle ko
3 weeks 5g/day
1 week off
i decided to load first time so
1 week 20g/day
2weeks 5g/day
1week off
QUESTION:
paano yung next week after ng OFF ko puro 5g nalang? or load ulit?
pakiramdaman mo bro, if ok ung 5g sau sa first few days pag hindi im afraid you have to increase the dosage
alam ko dpwende yan sa binili mo...dpwende nakalagay instructions..basta ko susundin ko yung nasa label nyan
medyo nalito ata kayo sa question ko bali ang pinaka tanong ko is pag tapos ng cycle ko do i need to load again? galing sa calculator sa bodybuilding.com na to eto daw ang cycle ko
Week 1: 24 Grams Per Day.
Week 2 - 4: 10 Grams Per Day.
Week 5: OFF - No Creatine Use.
Week 6: 24 Grams Per Day.
Week 7: 10 Grams Per Day.
Week 8 - 10: OFF - No Creatine Use.
Then Repeat The Cycle.
bali stick nalang ako sa dati ko
1 week 20g/day
2weeks 5g/day
1week off
Then Repeat The Cycle.
ayos bro, balitaan mo kami heheheh
pero ano nakalagay sa label na instruction na binili mo?
oo bro nasa 4th day of loading na ako 20g/day
@red
take 5g/day brader as a dietary supplement etc.. hindi ko kabisado word for word
try mo to brad - http://www.bodybuilding.com/fun/creatine_calculator.htm
Week 1: 24 Grams Per Day.
Week 2 - 4: 10 Grams Per Day.
Week 5: OFF - No Creatine Use.
Week 6: 24 Grams Per Day.
Week 7: 10 Grams Per Day.
Week 8 - 10: OFF - No Creatine Use.
@skin
yung format na ipinakita mo, good to go nayan.
ahh yan yung akin dati ganyan din cycle ko sa creatine monohydrate ko...
oo yany un tama...pero alam ko Week 1 : 20grams a day..pero kaw bahala gawin mo nang 25g a day..