Supplement Question

I'd take it after the first. Or just eat more lean red meat.

Jon,
What do you think of creatine ? Benefits ?
College age players? Does it really benefit a player or just add water weight .

Coach

My son used it in college in conjunction with a highly montitored diet and workout regimen from the university trainers

He had no water weight problems

Came out of college at 5-11 195 with under 5% n body fat

If you had both a protein shake and creatine, when would you use them? Say you are working out from 9:30-10 AM. Is creatine ok after a workout?

Creatine is one of the most heavily researched supplements at this point and has been proven without a doubt to be safe when used at recommended doses.

Certain levels of dehydration can happen with creatine so proper water intake (1 oz per lb of body weight) is recommended.

There is no need to do a "loading phase" of creatine. This is pure marketing to force you to buy more product. The body can only hold so much creatine, therefore after two weeks of creatine use there is no difference in creatine levels in the body between an athlete who did a loading phase and one that did not.

I suggest 3-5 grams of creatine per day post-workout. That is all you need. Nothing more. A bottle should last you a long time. The best brand is German micronized.

Those that eat a high amount of red meat (2-3 times/week or greater) typically will not notice a big difference when supplementing with creatine. Red meat naturally contains creatine so there is only so much additional saturation one can receive.

Vegetarians and those who eat very little meat will benefit the most.

I like creatine during high volume phases of training anf when stress is very high. I only suggest creatine use after a proper nutritional program is in order. Creatine will not do much if your nutritional plan is off.

If there are any additional questions please let me know.

Thanks Jon, You spelled it out well .

quote:

Originally posted by TRhit:
Coach

My son used it in college in conjunction with a highly montitored diet and workout regimen from the university trainers

He had no water weight problems

Came out of college at 5-11 195 with under 5% n body fat

Well...I highly doubt that he was under 5% BF at 195 lbs. That is pro-bodybuilder status right there...

Anyway, creatine is a great and proven supplement when used in conjuction with a sound diet/routine. I've found that it has the best effect on my higher-volume workouts (more ATP) and my repping strength, not as much my 1RM. It's also anti-catabolic so it can be very useful when trying to lose fat.

5-11 195 with under 5% body fat is definatly not pro-bodybuilder size, just in great shape.

jsorb

I saw the reports from his final testing/ physical at college---only telling you the facts son--the boy was solid

Under 5% is unbelievable condition...there are very few people in the world that are truly under 5%. At 5%, you could see every vein and striation in his entire body...

But, my hat goes off if you're right.

Would you mind posting a pic?

Here's a pick of Layne Norton who just competed in a show near my house at around 4%...

http://www.bodybuilding.com/fun/layne36_new4big.jpg