Reddit reviews Optimum Nutrition Micronized Creatine Monohydrate Powder, Unflavored, Keto Friendly, 120 Servings (Packaging May Vary)
We found 84 Reddit comments about Optimum Nutrition Micronized Creatine Monohydrate Powder, Unflavored, Keto Friendly, 120 Servings (Packaging May Vary). Here are the top ones, ranked by their Reddit score.
5 grams pure creatine monohydrate per servingSupports increases in energy, endurance & recoveryMaximum potency supports muscle size, strength, and powerSupreme absorbency micronized to get the most out of each doseUnflavored can be mixed in your favorite beverage with ease- Product does not come with a scoop
I think it really depends on how long you've been working out. When I was new to working out I said to myself that I would never try creatine (I still don't know why but ignorant people always seem to think it's not "natural"). However, I did a lot of reading on it and figured I'd finally give it a try last March since I kind of hit a plateau.
I started taking 5g a day (forget the "loading phase" there are no studies that actually support it) and about a week in I went from benching 200lbs x 8 to 220 x 8. I had an increase of about 10% on pretty much all my lifts! I gained 6 pounds in the first 3 weeks. I was also eating about 3500kcal a day at the time so I don't know how much of that was the creatine.
Didn't have any negative side effects apart from having to take a piss about 5 times a day due to drinking 5l of water.
Should you choose to try it be sure to buy quality creatine. Read the reviews or better yet, buy "creapure" creatine. It's manufactured in Germany and therefore strictly regulated. Most other products are from Asia/ eastern Europe and can cause all kinds of nasty side effects. It's well worth paying an extra 20% just to be sure. Creatine is still the cheapest supplement you'll find!
EDIT: I use Optimum Nutrition Creatine which is made from Creapure. At 5g/day it costs me 5$/month. Generic cheap creatine might be a dollar cheaper a month but it's not worth the risk.
Optimum Nutrition Micronized Creatine Monohydrate Powder, Unflavored, Keto Friendly, 600 grams (Packaging May Vary) https://www.amazon.com/dp/B002DYIZEO/ref=cm_sw_r_other_apa_i_d0xHDbSF8PHQN
>I also take it just like the container recommends ( 30 minutes before and after workout and in the morning and night on off days).
Thats too much.
>I know these may all be stupid questions but I spent too much money for this not to help my training.
Get the 2000 grams. 400 servings
In my opinion, in order of supplement importance - protein, fish oil, and creatine.
You're really overpaying. Right now you're paying 20 dollars per pound for protein from GNC. ON Whey protein is $11.60 per pound of protein. You can also get 30% more creatine for the same price from Amazon. Their shipping is also very fast, and you can always just order around a week before your supply runs out and it will get there in time.
Optimum Nutrition Creatine Monohydrate is a little under 16 US dollars for 120 servings on Amazon. It's not stupidly cheap but it's a reputable company and it's not expensive by any means.
Saying you're a college student implies you're looking to save money? Any creatine monohydrate will do. I like to get Creapure. I use ON creatine, which is about the same price as the bulk options. You don't need BCAAs as long as you get enough protein.
Personally I don't really care for beta alanine. I do like citrulline malate, but it isn't necessary. You can buy caffeine pills for really cheap or drink a cup of coffee or something as a pre-workout.
A few key facts:
1.)Creatine has been proven to work. Source:http://www.nlm.nih.gov/medlineplus/druginfo/natural/873.html
2.) 5 Grams a day is usually advised on the SIDE of your creatine container. 5 Grams is around a teaspoon. Source:http://www.wolframalpha.com/input/?i=Mass+of+one+teaspoon+of+Creatine+monohydrate
3.) Cycling creatine is key. Source: http://www.bodybuilding.com/fun/phano85.htm
4.) Creatine is cheap. 14$ a serving. Source: http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-600g/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&amp;qid=1292895221&amp;sr=8-1
A few comments on what ever people have posted. You should already be drinking a gallon of water a day. If you are don't worry about that. Creatine is usually grainy. It tastes like nothing. Throw it in a Protein shake. Do not expect to become god after taking it. Your mileage may vary. Penultimately, qho cares if you gain water weight? Odds are, you're not Arnold yet or anywhere close. Five extra pounds of water isn't going to break you. Finally, watch out for Grade A Bro science and stick to the good sources. Trust the NIH.
edit: minor spelling.
Also: http://examine.com/supplements/Creatine/ (Thanks SilverHydra and Solox.)
$15 and it would last you a few months easily.
As a note, PWO are generally really expensive for what you get. You can generally get the raw ingredients for much cheaper, tailor it to your preferred proportions, and throw it into your protein shake or make your own PWO without getting as many random add-on ingredients that don't really do much that PWO love to throw in.
The main ingredients, caffeine, beta-alanine and creatine are dirt cheap and you can mix them to your own proportions. E.g. C4 $35 for 60 servings comes out to ~$0.58/serving for 1.5g beta-alanine, 135mg caffeine, and 1g creatine.
Doing it yourself with 1.5g beta-alanine =~$0.08, 200mg caffeine =~$0.08, and 5g creatine =~$0.13 or $0.29/serving to get more caffeine and the recommended amount of creatine. You can get it even cheaper ordering in bulk powders.
You'll probably also want to get a cheap food scale ~$10 to get the correct amounts since scoop measurements can be unreliable. Definitely get a scale if you mess with powdered caffeine.
edit: mathed wrong on cost/serving of C4
I would not use a protein powder with creatine in it. Depending on how much protein I get in a day from normal food, I'll adjust how much whey powder I'm taking in (to meet my ~1g/lb body weight/day level). If creatine is mixed in the protein, that means my creatine dose would differ between days. This may be bad because 1) I may not get the 5g dose that is suggested or 2) I may get more than suggested and I'll piss it out which is a waste.
I use this whey: http://www.amazon.com/Optimum-Nutrition-Standard-Vanilla-Cream/dp/B000GISU1M/ref=sr_1_5?ie=UTF8&amp;qid=1377492870&amp;sr=8-5&amp;keywords=on+protein+vanilla+ice+cream
I use this creatine: http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO
> I plan to do my own research on this. But I'm assuming these supplements were manufactured/synthesized ethically?
Well, they are usually vegan. The top taurine and creatine supplements on amazon are vegan.
> This is controversial. Some sources say the iron found in plants is inferior to heme iron.
It's absorbed differently. All you need is enough iron at the end of the day, and plants provide plenty as long as you eat a well balanced diet.
Mono powder has the most research backing it's effectiveness--not to mention it's super cheap and tasteless.
This is what I've been taking:
O.o OK first off, I thought I was thin when I was younger. Freshman Year of High-School I was 5'3-4, weighing in at 90 lbs appx. 4 years later and I am 5'11, weighing in at 165 (also due to the help eating properly/pushing myself during workouts/bodybuilding.
Unfortunately if you want to put on some bulk, you will need to eat more now then ever. And if you think you are eating enough at this moment, you are wrong.
Food that you will need to incorporate are:
You will need a routine, but you should workout Mon-Fri. My order starting from Mon is Back, then Chest, Legs, Bi/Tris and end with shoulders/traps. Starting Monday and cycling on and off, you should do Abs, Calves, Abs, Calves, Abs. Weekends are rest days.
Last and just as important, proper sleep. I do not know if you are a early bird or a night owl, but if you are a night owl, BOOM, stop what you are doing and start going to bed early. If you don't rest at a proper time, and for a proper amount, it will severely restrict any kinda of Gains you get in the gym, as known hopefully by most, you don't gain muscle in the gym, you gain muscle when you rest.
Hope this helps.
Unfortunately, this is going to cost a decent amount of money/and/or communication with your parents about purchasing said meals and having a gym membership, as I doubt you have anyone nearby that has an at home gym like I do. It's not uber common.
Always remember, Gains are consistent of Rest, Food, and Working Out. If one is out of balance, it screws with the entire order of how quickly you make progress in the gym.
Optimum Nutrition Creatine Monohydrate. Extremely cheap and reputiable. Here is a link.
Both are high quality and I still can't get over how cheap the creatine is. Not to mention a fuckup meant that my previous creatine order was lost in the mail for a month, eventually it arrived but that was after the supplier sent a second one for free to make up for the lost delivery. I've been swimming in creatine ever since, a helluva drug.
5g/daily; timing is irrelevant. a cheap, reliable brand tends to be ON. here is their product. any brand that sells 100% creatine monohydrate is fine, really.
Creatine yes, BCAAs are really only valuable if you're taking them immediately before a workout after fasting for a significant length of time (great for IF dieters).
Amazon. Get Creatine Monohydrate. I buy this.
At 6'2 145, you aren't, and likely have never, been eating enough. Download MyFitnessPal, and track your calories. Don't estimate stuff, put it in a measuring cup or on a food scale. If I were you I would aim for 3000 calories a day to get started at least. It'll probably be tough for you to get there. If you're not gaining weight over the next couple weeks doing that every day, you're counting the calories wrong (fast and slow metabolisms are a lie).
A lot of people are saying there's no need for protein or creatine when you're just starting lifting. The first and most important thing is to eat more. If you don't eat more you won't get bigger. Once you start eating enough though, I would add protein and creatine on top of that. When you couple them with the newbie gains, in my experience, it's pretty noticeable.
You didn't mention lifting in your post, but my response is assuming that you are going to lift. If you don't, you'll only gain fat. Pick a good routine from the r/Fitness wiki, I really enjoy the PPL on there.
To sum things up:
The protein I use is MyProtein Impact whey
The creatine i use:
Optimum Nutrition Creatine Powder, Unflavored, 600g https://www.amazon.com/dp/B002DYIZEO/ref=cm_sw_r_cp_api_pURmzbBXDWFRS
Feel free to ask if you have any questions
I bought this and just take a small spooful in the morning with water. It should be a 2 or 3 year supply. You can get it either flavored or unflavored.
I am about 6 weeks into BJJ after 7 years of wrestling. I have also done a bit of Muay Thai, but don't have the energy/time to do both right now, since I ride my bike to work and am training for a half marathon.
If you feel like throwing money away, it's fine.
That's 54cents a dose or ~$16.25/mo with the sale price.
https://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO is 12cents a dose or ~$3.80/mo
It's fine to just stick to creatine monohydrate; it's cheap and readily available anywhere. Brand is irrelevant, although I personally get mine from Optimum Nutrition (600g for $20 on Amazon, which is about 4 month's worth). There are other forms of creatine, but they haven't been shown to be as reliable or effective for everyone, last time that I checked.
Creatine Monohydrate is pretty ubiquitous, I would make sure of a couple things:
Other than that just avoid any gimmicky products, here's a good one for instance:
Yeah, ya done goofed.
Just get some of this. At 5g/day, that jug will last about four months.
I will definitely look for that. Have you ever heard of cq10? Is it okay to take on keto? It's just antioxidants.
Doctor's Best High Absorption Coq10 (100 mg), Softgel Capsules, 30-Count
Also I found the creatine on Amazon for a decent price:
Optimum Nutrition Creatine Powder, Unflavored, 600g
Buy this one
It's this stuff. There is no water in the container, I did open it when I first got it but it's been shut ever since
Amazon is a great source for well-priced supps.
Creatine isn't expensive. I got a 1200g container of Optimum Nutrition for $30, which will last for 240 days, or ~8 months. Given all the positive effects and 0 negative effects, it is absurd not to use creatine.
amazon has inexpensive unflavored creatine from ON.
>so I just went with the cheapest
Looks like you went with a relatively small container. Make sure you're getting a good price per gram. It's often significantly cheaper to take a bigger chunk of change up front and just spend it on a big tub. I use this one in a larger size, if it helps.
>all I want is a little boost on my gains
Sadly there is no supplement for this, unless you count protein powder...
Honestly all you need is some plain creatine monohydrate, and solid whey protein.
If you are under 40 you don't need a pre-workout, you should have natural energy and you can just eat a piece of fruit before hitting the gym, all you are paying for in most supplements is caffeine. Granted I would say caffeine is a welcomed boost after a low sleep night.
No problem, I also take the following creatine. 114 servings for $15. Not a bad deal at all if you're interested in taking creatine:
I'm taking these three supplements and nothing more. They are listed is order of (in my opinion) importance.
100% Whey Gold Standard
Optimum Nutrition Creatine Powder
C4 Extreme Pre-Workout
Considering all creatine is synthetic, nope.
Amazons first result, 600g/15$
At 5g/day, it's 12.5cts/day. What does your meat cost ? Because 5g of creatine requires you to eat 2.5lbs of beef. Can you buy 2.5lbs of meat for 12.5cts from your butcher ?
I bought a different type of Creatine on Amazon. Mostly because it was cheap but I liked the packaging to boot.
Optimum Nutrition Creatine Powder, Unflavored, 600g, 114 Servings https://www.amazon.com/dp/B002DYIZEO/ref=cm_sw_r_awd_CYkCub1DYYPHF
Who actually buys the $100 tubs at GNC anyway?
Just buy plain, micro-ionized, creatine monohydrate. It's pretty cheap and it's flavorless. Link
I use this, it's Creapure; http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&amp;qid=1409322193&amp;sr=8-1&amp;keywords=creatine
My gains prior to my recent surgery were pretty incredible. God damned surgery threw a 6 week wrench into that. I get to work out again next week but I've probably lost 3 months worth of work. Extra awful considering I do martial arts, my technique is probably awful now.
Edit: Actually now I'm hearing that it may or may not be Creapure. My tub no longer says Creapure on it, and according to a brand rep here that could mean a number of things; http://forum.bodybuilding.com/showthread.php?t=146457603
I still had great results, though.
Caffeine pills - $8 for a bunch.
Arginine or Agmatine - Dirt cheap.
Creatine (if you want) - Also dirt cheap.
Optimum Creatine on Amazon
a) smarties!!!! we both have them on our lists!!!
now that im looking we have a lot in common on our lists same protein powder, sour patch kids. creatine. and now im going to add the bumper dumper
b) since we have a lot of the same items, im gonna try to pull things off my wishlist that you might like:
You seem to do a lot of outdoors type stuff, how about a waterproof iphone case. a recovery strap incase you ever get suck or need to pull someone out.
You must workout since you have protein powder and the like: i hear this is a great workout book.
and last but not least, a camping cot
Likely the result of a rounded vs leveled scoop. A serving of the one you bought is 2.5g, a serving of Optimum Nutrition creatine is 5g. See how many scoops it actually takes to make 5g and use that.
Do you get flavored creatine or something?
This is the stuff I use and its flavorless, and can be mixed with anything without noticing any difference except for maybe the graininess of the creatine in the water or w/e.
There's no need to cut dose, it will just take that much longer for you body to get the proper results from creatine supplementation. If the taste really bothers you, how about getting your 5g dose and putting in a shot glass with water, and shooting it back like youre taking a shot of tequila or something? Lol
this exactly. I took the 20mg all at once was that a mistake? I feel fine now to be clear. it was just 10-30 mins after I got an odd feeling. it passed in under 10 min.
Do some research on it first. Pretty much it puts more ATP and water in your muscles, so it's important to drink extra water. Heres a link for 120 servings for ~14$.
Unless you really needed pill, you should consider the powder.. Much cheaper.http://www.amazon.com/gp/aw/d/B002DYIZEO/ref=mp_s_a_1_sc_1?qid=1418314812&amp;sr=8-1-spell&amp;pi=AC_SX110_SY165_QL70
Also look on examine.com for their creation article. It's all there.
Well I bought it from here:
That's creatine powder and as far as I know you take that with the protein shake and with meals.
But maybe I'm wrong and I need to get some needles
Optimum Nutrition has gotten a lot of positive reviews and a lot of my Crossfit buddies recommended it. I'm on Day 3 of loading (shifted from 15g to 10g based on this thread) and it's fine.
Optimum Nutrition Creatine Powder, Unflavored, 600g, 114 Servings
Should last you around half a year for 15$.
38M here, you most likely don't need to supplement testosterone. In fact there is no testosterone "supplement", there is either full testosterone replacement or nothing. As you get more active and lift more, not only will the DOMs go away, but your testosterone will naturally rise to accommodate your activity level. Also, don't forget about ibuprofen. It's a wonder drug.
Creatine does help, though. I like this stuff.
This is pretty cheap. $16.50 for 120 servings. Pretty cheap. What monohydrates are cheaper?
I bought this last year.. Still going through it. Would that help?
5g. dump in mouth. wash down with water.
I actually like optimum nutrition, it's what I use recommend. I've got good news for you to, compared to most supplements, creatine is cheap.
If you want the powder, go with this stuff
and if you want capsules (they're 2.5 g a piece) go with these http://www.amazon.com/Optimum-Nutrition-Creatine-2500mg-Capsules/dp/B000GIQS0W/ref=as_li_tf_mfw?&amp;linkCode=wey&amp;tag=fuel0d3-20
I eat my breakfast before working out. Eggs, bacon, pork, a little salsa. That usually gives me a little kick. Helps me wake up too knowing there's some good food waiting for me (I make the food in advance so I don't have to cook so early.)
Afterwards I have a whey protein shake I got in bulk on Amazon. You could actually do the protien shake with a little [creatine powder]
(https://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=zg_bs_3773431_1?_encoding=UTF8&amp;refRID=TFWW9YVQXZW3HAMASQ19&amp;th=1) mixed in before working out. That's worked well for me too.
I'm not a fitness expert so take that with a grain of salt, but it's worked well for me and it's reasonably easy.
Yup. As someone else pointed out, Optimum Nutrition uses Creapure and is micronized ($14.50 for 600g w/ amazon prime shipping), and this is the stuff I got most recently. It claims to be "ultra-micronized" or something and is even more fine than the ON stuff. It is almost like powdered sugar fine. I don't believe it is "Creapure", but at $15 for 800 grams and free shipping, I'm pleased so far.
This is the one I have always had and will always get.
I came across the same article. I'm weary about it as well and will monitor closely.
Is chamomile a good substitute for passion flower. It seems they both contain the same compound called Apigenins
I already take ON creatine monohydrate 5mg daily.
Not sure on specific deals (why am I posting then?) but creatine is generally cheap as fuck anyway. Even something like this that's micronized (easier to dissolve) is only $15 for nearly 4 months worth, and it's cheaper if buy in bigger quantities. Others are even cheaper.
> Additionally, what about important nutrients which are difficult to obtain from a vegan diet
Creatine. It exclusively comes from animal sources unless you take synthetic supplements. It's marketed towards bodybuilders but is also important to vegans/vegetarians. There are hundreds of studies confirming its safety and effectiveness. Cheap on Amazon. 5 g/day in a glass of water is all you need.
If you're willing to make small exceptions to your vegan diet for the sake of your health, you should take fish oil for omega-3. Vegan supplements claim to contain omega-3, but they contain ALA, which your body cannot process efficiently. The optimal source of omega-3 is EPA and DHA, which only come from fish.
These are the two I use
Protein is necessary.
Protein supplements are not, IF you can get your protein needs from a standard diet. Protein powder is just easy food, so it is fine to take, but pointless if your diet is on point.
As for supplements, I'd suggest 5g of creatine mono daily. This is the best bang for your buck besides some powder sites
Roughly 10 cents a day I believe. PWO isn't necessary but ok, so long as you don't dive straight into the "fun" stuff. C4 is decent, NoXplode will make you shit your self, and optimum nutritions stuff put me to sleep.
So supplements are fine, just keep it simple, since the vast majority of legal options are snake oil.
Ths is micronized creatine, and it does say that it is creatine monohydrate. I do believe that it is working, as some of my workouts seem to be going faster, I need less rest and whatnot.
As for my program, I'm not doing any set program of SS or SL, I have 3 days, Chest/Tri, Shoulders/Back/Bi, and Legs that I alternate, lifting 4x/week for about a year and a half now, but I only started taking creatine this spring.
Thank you for your responses, I appreciate your continued explanation.
I've endured a long and difficult relationship with psychoactives. I first took DXM 7 years ago, and I have since run the gamut. Drug combinations, dosing methods, kitchen extractions, you name it-- I've done it. In other words, learned the hard way. I think this may be why I have such reverence for your approach. I am humbled by your thoughtfulness.
Note: this post is very, very long.
Preparation begins several days in advance. Like you, I have obligations that necessitate some schedule-shuffling. In many ways, this makes the experience feel more like a vacation; it's a special occasion, so I treat it like a holiday.
I abstain from alcohol and other drugs for at least 72 hours before the trip. As you mention, hydration is key to basic health, and this is a component of the days leading up to the trip. If I haven't been hydrating well, this is my chance to catch up.
I clean my environment fully. I dust, vacuum, mop, and sanitize my bedroom. I clear rubbish and generally tidy any areas I might enter around the time of the trip, such as the bathroom, kitchen, and living room.
I make sure to eat plenty of fiber, protein, and nutrient-rich foods like nuts, leafy green vegetables, and fish. If I can't get fish, I make sure I take a good amount of high quality fish or cod liver oil. I practice a high-fat, adequate-protein diet; basically, it's a modified ketonic diet. I usually take in 1-2 tbsp of cold-pressed extra virgin coconut oil once or twice a day both for its health benefits and for increased absorption of other chemicals. However, I skip this on DXM day, which I'll explain later. I have a wide range of supplements I take as well. These include micronized creatine, HMB, a multivitamin, and a number of nootropics. My nootropic stack varies depending on whether I have to work or not, but usually includes piracetam, aniracetam, ashwagandha; sometimes I add phenibut and/or phenylpiracetam.
The day before the trip, I exercise-- hard. I push myself to my absolute limits with calisthenics, weightlifting, and cardio. If I have the time for it, I will go for 2-3 hours split up throughout the day. I find that this accomplishes two things: 1) I achieve a deeper state of rest the night before and 2) I have considerably less anxiety about the trip. At night, I take ZMA. This contains a form of magnesium, but I've never had any issues with interactions. I'm pretty certain that the peak levels of magnesium occur sometime during the night, but I would recommend caution when using magnesium supplements within 24 hours of DXM use. As I have said many times before, every body is different and every brain is different. Your mileage may vary.
creatine 2000g is also pretty low!
Agree with the creatine powder suggestion, I've been using the powder ,with a cycling period, and its lasted me the whole program (on week 12 now). Here is a link:
I recommend getting a pull up bar (it's great for pull-ups, chin ups, push ups) and doing 3 sets of this workout, with pull ups added in. Starting out, you won't be able to do all the reps recommended, but just find what your limit is and do that. As you get stronger then you can increase. This regimen got me into pretty good shape before I recently started going to a gym and doing Wendler 5/3/1. And as /u/requires_distraction said, read up on /r/bodyweightfitness.
Edit: Also, diet is just as important as exercise. Make sure you're getting about 1g of protein for each pound of body mass, and you can calculate your approximate caloric needs here. I don't know how much detail you want to go into in tracking your diet, but using myfitnesspal to track macronutrients and calories has done wonders for me. Lastly, consider supplementing with creatine. It's a very cheap supplement (4 month supply for $16 on amazon), and has been proven to provide more energy during workouts (resulting in more productive workouts) with practically no side effects, other than the need for increased water consumption during the first week of loading.
This is what I use, but mainly because you get a discount when you purchase ON Whey with it. http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&amp;qid=1371760821&amp;sr=8-1&amp;keywords=on+creatine
Anything labeled as Creatine Monohydrate. Check the ingredients to make sure they aren't adding any other bullshit
I generally buy optimum nutrition, mainly because they sell it in bulk, and it mixes rather well with whatever protein powder I'm using at the time.
Also if you are trying to bulk do yourself a favor and pick up some of this http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&amp;qid=1397192395&amp;sr=8-1&amp;keywords=creatine
Found another brand (ON, the ones that make the Gold Standard whey which I've used and liked) http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&amp;qid=1394662658&amp;sr=8-1&amp;keywords=creatine+monohydrate
Thoughts? Or if you know a better place to get it for cheap?
Optimum Nutrition is cheaper if you buy the 2kg container, and the plastic container is easier to deal with imo.
I feel like this is my 2nd time asking this but people keep telling me on different approaches about when and how much creatine to take.
My stats M/20/5'2" and 132 lbs
I'm just bought some a few Optimum Nutrition's creatine and they've yet to arrive. I'm currently planning on loading at 15g every other day half before and half after my workout for the first week. After the first week, I will be taking 5g again split before and after my workout.
My questions are:
Thanks for reading. Please feel free to give additional suggestions :)
Creatine + puberty is a pretty powerful combination, I remember friends in high school who started it and would gain like 20# over a summer. Not sure how much of that could be attributed to the creatine instead of the puberty, but the stuff seemed to work like magic for 15 &amp; 16-year old meatheads.
Personally, I don't notice any effect from the stuff. No noticeable change in performance, bodyweight, or recovery, and zero side effects either (gas, bloating, diarrhea, etc). About the only thing it does to me is make thirstier in the morning.
Honestly, creatine is so cheap per serving that there's no reason not to experiment with it. Don't spring for anything fancy, get something like this and see where it takes you after 2 weeks. If you like it, keep taking it, if you don't, stop.
creatine on amazon
if your worried about the price its $15 and will last you 4 months
Just get creatine monohydrate, any brand.
ON makes the top seller
Take a look at this one from Amazon -
Optimum Nutrition Micronized Creatine Monohydrate Powder, Unflavored, 600g https://www.amazon.com/dp/B002DYIZEO/ref=cm_sw_r_cp_apa_1X7GAbV4CHWAC
Creatine is available (and usually way cheaper!) as a flavorless powder that dissolves into a glass of water, protein shake, or any other drink.
You can get fish oil in liquid form instead of capsules/chewables if that's easier.
Multivitamins are not even helpful for most people. Unless you're vegan, you almost certainly get plenty of glutamine from your diet and gain no benefit from supplementing. You should reexamine why you are taking these at all.
If you're not going to the gym every day and eat a lot of red meat, you shouldn't need any creatine. If you're going every day and lifting heavy it would be good to get about 5 extra grams of creatine a day.
Multi vitamins are the most unappreciated supplement in the world! Please get on a daily regimen, it'll do so much good for you.
Get some BCAA's combined with glutamine. It is good for recovery and helps build lean muscle. oldschoollabs.com makes a great BCAA with glutamine and creatine. I like it alot.
As far as pre-workout, I cannot workout without it. Judging from you being 260 previously, you're not naturally motivated. Not to take away from your weight loss, which is still very incredible!
It will make your workouts much more efficient and make you want to do exercises.
My recommendations are C4 (Watermelon or Fruit Punch), it'll make you a little itchy at first but that's how you know its working.
If your sensitive to creatine, there is a creatine free pre workout called volt that is pretty nice. It also happens to be the same parent company that makes the C4.
Good luck and keep at it!