Creatine
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Has anyone experimented or had success with using small amounts of creatine during winter training? I'm thinking about consuming a small amount of creatine daily throughout my winter training cycle. I like the claimed benefits of increased strength and energy levels. Of course there's the big negatives of water retention and increased weight while taking creatine, but as I understand, this can be minimized by not loading at the start and by taking smaller amounts each day. |
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Back in the day I used to take just about every supplement on the market and honestly after all that I've found that by developing a better diet through whole natural food you'll see the best result. I rarely even take protein powder anymore. |
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Creatine is cheap, like 20 bucks for 200 servings. Just get plain creatine monohydrate. The stuff with extra 'carbs for an insulin spike' is a gimmick. Take it with water. Doesn't matter when you take it, just be consistent. 5 grams a day is fine, don't worry about that 'loading phase' bs. It is one of the very few supplements that have scientific backing of its effects and benefits. Water retention and size are greatly exaggerated, but the strength gains are pretty significant for the minimal cost. |
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Dustin is right on. The only comment I would add is that it may take up to 30 days to return to pre-supplementation weight. |
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I've tried it. Seemed to make me stronger, but it also caused a weird thing where when I went jogging it made the muscles around my shin feel like they were gonna explode. So I stopped. |
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tried it years ago.crystal form mixed in drinks..did NOTHING at all but cost me big bucks. waste of my time. |
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I tried Creatine Monohydrate for a couple of years, mostly just to bust through a plateau with weight lifting. I figure it helped me bang out another rep when I was doing heavy squats, deadlifts, & that sort of thing (this could have been purely psychological). I gained around 3 pounds every time I cycled on and lost the weight within a week of cycling off. I never tried it for climbing, I can't imagine it having a positive effect. It seems like the extra three pounds would cancel out any minute effect it might have on my grip strength. On the other hand, it is really cheap these days and apparently pretty safe (it's been used heavily for decades with no real negative effects). |
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Completely agree with Rob and MTK. It will boost your overall muscle power, but how is benching another 30 lbs gonna help your rock climbing? |
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Experiment. I think it's pretty safe, just be mindful of hydration and the fact that muscle develops quicker than tendon. I would suggest taking it after your workout with a recovery drink. You will probably gain a couple pounds (literally 1-3) when your body adapts to the increased CP and lose that weight when you stop taking it (about a week for each). Because of the weight gain, taking it during your winter training cycle (when performance is secondary to training) makes sense. Theoretically, you'll get the benefit of an improved CP-ATP cycle while you train (better recovery), which should allow a greater volume of training, which should in turn improve your strength. You shouldn't lose that strength when you stop. |
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hydration is KEY....tons of water throughout the day. You also should mix it with juice or something with sugar (either fructose, sucrose etc). This allows facilitated diffusion into the muscle cells (without using your precious glucose stores). I used it for several months this past fall while I was training for ski season in a cross-fit gym. I definitely felt a difference and could maintain a higher workout intensity and duration. I did however gain around 8-10 lbs, most of which was water weight. When ski season came around I quit working out so much and lost about half of it. If you are interested building muscle mass it's great in combination with an amino acid supplement. If you just want to train harder and have a higher absolute max without a lot of weight gain eat a normal healthy trim climber's diet. |
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Like I tell me students, it's pretty much expensive pee. On the other hand sometimes just believing it's going to work is enough to see "results", in which case I say drink up. |
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Tried this for a while, had terrible muscle cramps, which at least proved it was doing something. |
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Heh some pretty interesting stories in here. Seems like it's pretty hit-or-miss on how your body will respond and how much weight you'll gain. I'm going to give it a try for an 8-week cycle during my hangboard and campus board phases and report back any improvements/problems I have with it. |
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I didnt have great experiences with it. Every time I have taken creatine, I feel like it messed up my electrolyte balance and hydration. |
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oh and the EAS creatine gave me horrible shits. Like totally evacuated 15 minutes after drinking. Switched to muscle tech after that. |
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used it BITD for recovery... seemed to help a lot when I drank enough water. Def was getting strong as heck when I was taking it and training hard... also got hurt shortly afterwards and stopped using it. |
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Creatine works. I've used it lifting and would like to try applying it to climbing. It helps squeeze out a higher number of repetitive muscle contractions. |
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I haven't tried creatine, but I've had really good luck with Vega Performance Protein. I'd take it regardless to help me reach my desired daily protein intake (longtime vegetarian), but Ive seen strength gains as well as overall endurance during training phases. THe blend is vegan BCAAs (hemp, rice, pea, alfalfa, and Savi seed proteins), really easy to digest; even mix it in with oatmeal for lunch during bouldering session and I dont get that heavy semi-bloated feeling Ive experianced with other protein powders. Just a thought. vegasport.com |
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Since no one has brought it up. There is some evidence to suggest that like any other supplement, it just doesn't have an effect on some people. |
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Just to add my experience since it is the only supplement that I ever took that had any noticeable effect. Took it when I was more interested in lifting weights than climbing; made relatively quick gains in strength (as measured by both max lifts and increased reps) that seemed roughly proportional to the relatively quick weight gain I also experienced. Stopped taking it and quickly went back to "normal." |
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I've done a fair amount of research on Creatine and tried it myself. In my own use I gained about 3.5 pounds from water retention which isn't too bad, but any impact of the Creatine (positive or negative) was impossible to see. If it did have an impact, it was less than the daily ups and downs of training. I could not see any increase in recovery time between efforts (I time them on a regular basis, they stayed in the range that I was seeing prior to taking CMH), and certainly there was no short term change in performance level when taking it. |