Creatine while cutting

[Ronin]

I'm sure I'm not the only one on this site whose current focus is on getting lean. Obviously holding onto as much muscle as possible is also important (god knows I don't have a hell of a lot of it, so really would like to keep it). What are others' thoughts on doing a creatine cycle whilst cutting?

I understand that water retention (if it occurs) will blur the effects of fat loss. In the past when I've used creatine, I haven't really been lean enough to notice any difference. My target date is mid-Jan, so starting a four-week cycle now will give me a few weeks buffer, so I figure that should be enough time to get rid of excess retained water. I'm really just hoping that creatine will help hold onto muscle while I'm in calorie deficit.

Opinions welcomed, especially those based on real experience or non-bro-science.

[PeterDolan]

You'll be fine, I don't know of any evidence that states that it impairs fat loss, I've heard it aids it

[HumanPerformance]

Hi Ronin, when dieting myself I find that creatine definately helps to get me leaner faster. But I find with my clients it dosent help them any where near as much (if at all). But I dont seem to hold water on it either and after being on it only a couple of days I look visibly leaner. If you are like me in this respect it may work for you as well.

One thing I do find works well for almost everyone when dieting down is L-Glutamine (just ask psuedonym about all the L-Gluatamine I made him take for his show :pfft: ) It seems to aid bodyfat loss while preserving muscle quite well.

[Optimass]

You'll be fine, I don't know of any evidence that states that it impairs fat loss,

:nod:

I've heard it aids it

:^o

Just drink lots of water - phosphate will draw water into the muscle and away from the surface as long as you are hydrated. I had a conversation with John Davies some years ago an he was using it as part of his build up in the last five days of contest prep. (apparently).

[PeterDolan]

I've heard it aids it

:^o

Haha only what I've read. They guys also added mass so I wonder if the test subjects were on gear too???

[Ronin]

Cheers fellas, much appreciated. And HP, thanks for the heads-up on Glutamine, any suggestions regarding daily dose?

[HumanPerformance]

Cheers fellas, much appreciated. And HP, thanks for the heads-up on Glutamine, any suggestions regarding daily dose?

Around 25-30g a day if you can spread out throughout the day. Have 10g with whey in a shale first thing in the morning and the same post workout. And a couple more 5g servings just in water at other times .

[JOSEF RAKICH]

Just drink lots of water - phosphate will draw water into the muscle and away from the surface as long as you are hydrated. I had a conversation with John Davies some years ago an he was using it as part of his build up in the last five days of contest prep. (apparently).

This, lol at all the bro's who tell me they dont use creatine in the summer because it makes them hold water under the skin. Alot of smart BB's these days will use creatine pre-comp.

[Loochi]

There's no reason not to take creatine MONOHYDRATE. (ONLY one that's been proven to work out of all the other creatines)

It holds water for sure, but in the right places.. intracellulary which makes you look full and helps you perform better not like what other people think... extracellulary...

And no offence HP too much dosage...... Not necessary.

[Optimass]

And no offence HP too much dosage...... Not necessary.

I think he was meaning the creatine .... Glutamine 5 - 15g would be sufficient for an average person. pre/post training 5g and 5 before bed.

[EMC]

i dont understand why people have extra glutamine...its in all food and in a very high ratio in common protein concentrates.

[Loochi]

Opti: Bingo, I was meaning creatine dosage

EMC: Yeah that's what I reckon too and there's peer review journals about how glutamine does little in regards to anti-catabolism... Great for burn victims though...

But each their own, I'd rather buy food eh. Get other benefits too.

[Optimass]

i dont understand why people have extra glutamine...its in all food and in a very high ratio in common protein concentrates.

read below;

http://www.scctg.org/Glutamine_study.pdf

... Loochi / have a read of this too mate. refers higher dosage also as not really an issue, so I may be wrong. HP may infact be talk Glutamine. (His brain is in fact much larger than mine )

In current literature no cases with adverse reactions have been reported following

administration of the dipeptide in clinical investigations. Still, doses up to 60 g L-alanyl-Lglutamine/

day have been administered over a period of 5 days (29-31), and doses of 40 g/day

have been administrated over periods up to 25 days (32). Moreover, no adverse physiological

effects of the intact dipeptide L-alanyl-L-glutamine have been reported. In a large number of

studies L-alanyl-L-glutamine has been demonstrated to be suitable for compensating for

glutamine deficiency in patients with normal metabolism and which can thus help maintain

intestinal mucosal function. No adverse reactions have been reported in the studies.

The dosage recommendations, as a result of extensive experimental and clinical investigations

which are reported in the literature, suggest that an increased intestinal and cellular demand

for metabolic fuel in postoperative patients can be met by a daily provision of approximately

15 g of glutamine. In intensive care patients this figure is higher, but less well documented. A

supply of 25 g of glutamine daily was sufficient to demonstrate a reduction in 6-months

mortality (33).

[EMC]

^this didnt even suggest anything besides the body has a greater demand for repair post op or under severe trauma. the body requires many different proteins, vitamins and minerals in this instance.

i dont think there is any point to compare proteins...there is a balance that needs to be kept like with anything. each protein serves a different function but they work together.

imo bccas and glutamine are just an overkill. an excuse to sell you something.

[Loochi]

Lol, agree with EMC. "this didnt even suggest anything besides the body has a greater demand for repair post op or under severe trauma."

If you think it works, go for it man. Not stopping anyone. I'd rather listen to science though eh. (And seriously, before anyone gets furious, I am not trying to offend anyone..) Plus you get that shit from protein anyway.

http://www.springerlink.com/content/pxccrbfa5m3hjxy8/

"We conclude that glutamine supplementation during resistance training has no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults."

old *EDIT*

http://journals.lww.com/nsca-jscr/Ab...ion_on.25.aspx

These data indicate that the short-term ingestion of glutamine does not enhance weightlifting performance in resistance-trained men.

[PeterDolan]

When looking at alot of conflicting conclusions from studies, you've gotta take the info with a grain of salt in my opinion

[Loochi]

The only thing I take with a grain of salt is when people 'swear' by glutamine :pfft: