I've never heard that and can't find anything on it. Logically it doesn't make sense. We don't prescribe 100g of protein per person matter the size. Most of the info out there is a loading phase, but I think ppl have dismissed that as unneeded. If you see something different lmk
It’s been covered pretty extensively on the life optimization podcast circuit. You’re mostly right, it is weight dependent. There does seem to be an upper limit (at least for lifting purposes), and that 0.1 g/kg amount seems about right. Pretty interesting, creatine is showing positive signs of helping in cognitive retention in the elderly at high amounts (10 grams+), so some old folks homes now have jacked smart slow people walking around.
This is the article that I am going off of. Wish I had something like this on collagen too Spoiler One of the most studied supplements on the planet is Creatine. It's the supplement I recommend 99% of people to take, but many are still unsure about it. Some think it's a steroid, while others think it will make them go bald. So, in this article, I want to give you a complete guide to creatine and point you in the right direction regarding this amazing supplement. The Complete Guide to Taking Creatine What is Creatine? Creatine is a special substance that our bodies make naturally. It's mostly found in our muscles and brain. Creatine comprises of amino acids, which fit together like Lego pieces to form creatine. Creatine's main job is to help our body make energy, especially when we need a lot of power quickly. This is helpful when we do activities that require a big burst of energy, like sprinting or lifting something heavy. Think of creatine as a quick energy booster for our muscles and brain. It's like having a secret energy source that our body makes naturally. Is Creatine Safe? Yes, creatine is safe for most people. Scientists have studied it a lot and found it doesn't hurt healthy people. Here's what you need to know: · It's okay to take 3-5 grams every day. · It doesn't harm your kidneys or liver. · It doesn't contribute to male pattern baldness. So, if you're healthy, you don't need to worry about taking creatine. It's one of the safest supplements you can use. Who Should Take Creatine? Creatine can benefit almost anyone who wants to improve their muscle mass, cognitive function, and cardiovascular fitness or who wants an extra edge in life. Who Should Avoid Creatine? 1. People with Kidney or Liver Disease - Those with pre-existing kidney or liver conditions should consult a doctor before taking creatine. 2. Pregnant or Breastfeeding Women: Due to limited research, it's generally advised that women avoid creatine during pregnancy and breastfeeding. 3. Children: Due to a lack of research, we can't say whether creatine is safe for children. Benefits of Taking Creatine Image courtesy of https://ylmsportscience.com/ While our bodies can produce creatine naturally, there are a few evidence-based reasons why people would want to choose to add more through supplementation: Enhanced Athletic Performance Creatine supplementation can enhance athletic performance, particularly in high-intensity, short-duration activities. It's been shown to: 1. Increase strength and power output 2. Improve sprint performance 3. Enhance muscle recovery between intense exercise bouts Creatine helps our body make more of a special energy fuel called ATP. ATP is like tiny batteries that power everything our cells do so that creatine can give us extra energy for activities. Increased Muscle Mass Creatine supplementation can significantly increase muscle mass compared to training alone when combined with resistance training. It's been shown to help: · People looking to increase muscle size. · Older adults trying to combat age-related muscle loss. Creatine does this by helping your body retain and hold more water and by helping your body absorb more protein. Increased Cognitive Function In certain populations, creatine is a net positive for brain health. It's been shown to improve: · Memory and processing speed · Attention time · Short-term intelligence and reasoning · Decrease in mental fatigue, especially when sleep-deprived This has been shown more so in older adults (66-76 years), individuals with certain diseases and/or under metabolic distress, and vegetarians/vegans. It does this by giving your brain cells more energy to use, protecting the brain against harm, and increasing energy-making chemicals in the brain. Improved Cardiovascular Fitness Creatine can help you build a stronger, more resilient cardiovascular system: It's been shown to help: · Improve your body's ability to make more energy for short, intense cardio · The ability to run harder and longer · Improve heart and oxygen efficiency · Keep your body more hydrated during exercise · Improves muscle soreness after tough cardio · Lower fat levels in your blood · Help people with heart problems exercise better Creatine is a net positive for cardio workouts because it gives your body more energy. Its ability to help your heart work less hard and keep you cooler during workouts also helps you work harder and longer. Potential Therapeutic Applications Creatine is being studied for its potential benefits in various medical conditions, including muscular dystrophy, Parkinson's disease, and amyotrophic lateral sclerosis. The research is early but it's looking to be a great supplement to improve conditions in those diseases. Side Effects and Risks While creatine is generally considered safe for most people, some potential side effects include: 1. Minimal Weight Gain - This is primarily due to increased water retention in muscle tissues. 2. Gastrointestinal Issues—A few people may experience stomach discomfort, nausea, or diarrhea, especially during loading. In this case, I recommend checking the brand you're using for fillers (more on this later) and limiting yourself to 2-5 grams of creatine instead of loading. 3. Dehydration - Creatine can increase water retention in muscles, potentially leading to dehydration if adequate fluids aren't consume How to Take Creatine Image courtesy of Garagegymreviews.com Think of creatine as a daily supplement—a multivitamin for your muscles, heart, and brain. Here's a simple guide on how to take it: 1. Choose creatine monohydrate powder. 2. Take 5 grams (about one teaspoon) every day. 3. Mix it with water or juice. 4. You can take it any time. 5. It may make you gain a little weight from water in your muscles, so be okay with that. 6. Be patient - it takes a few weeks to see results. 7. When taking creatine, drink plenty of water (half your body weight in ounces preferable). Early research suggests that taking more than 5 grams (e.g., 10-15 grams) can yield better benefits. Also, while 5 grams is the standard dose larger individuals may benefit from slightly higher doses. Some evidence suggests that larger athletes (above 6'1 and over 220 pounds) might need 5-10 grams daily to maintain their body's creatine stores Anecdotally, I've been taking around 15 grams daily and have found that my recovery has improved. However, as with all things, your mileage may vary depending on your situation. What to Look Out For When Choosing a Creatine Brand 1. It should be pure creatine monohydrate, with nothing else added. 2. Third parties have checked to make sure it's safe and good quality. 3. Each scoop or pill should have 3-5 grams of creatine. 4. It shouldn't have extra stuff like fake flavors or things you don't need. 5. It should be made by a company that people trust and like. I use Naked Creatine. Although I am not affiliated with it, I have used it for the past few years, and it meets all the criteria above. You don't need to get this brand in particular. Find one that meets all the above criteria, and you'll be ready. Creatine is Safe and is EvidenceBased I, along with my private coaching clients, have been taking creatine for years, and I've yet to hear from someone that they have dealt with any negative side effects. Some have reported many of the benefits listed above. I look at creatine much like I look at a multivitamin. I take it every day without fail to help me perform better at what I do. Hope this newsletter helped you become a bit healthier after reading it. Onwards and upwards.
I give my kids creatine, solely for the assist in brain development. 1 gummy works out to like 1-1.5g. Absolutely nothing wrong with that. Creatine recs are all over the place. 5g is about the standard dose for anyone. Probably don't need to supplement more than that, especially if you consume a diet high in red meat, unless you're looking to really reap the cognitive benefits at which point I think you could up upwards of 20g spread throughout the day (assuming your gut can handle it)
https://www.creightonprep.creighton...Page/Weight_Room/Supplement_Info/creatine.pdf this covers the saturation level on the first page. everyone cites the same research on this.
im 6’1 about 200-210 pounds (haven’t weighed myself in a while) I want to get to about 190 but I think that ship has sailed. Should I be taking 10 (currently taking 5) also when is the best time to take it? Before or after workout or should I do 5 before and 5 after? TIA
Before, after, during. Whatever is the most convenient. Take it every day as once it’s reached blood saturation it doesn’t matter when you take it
Yes. I have it with the kick stand. Only bad thing about belt squat attachments is if you have rubber plates you'll need to buy a bunch of iron bc of the thickness Haven't back squatted since I got it. I like it
Looks like the dual mounted weight horns would alleviate that issue? I have the original Rogue HG bumper plates so the 45s are pretty thick.
Nevermind, see this .... https://www.fringesport.com/products/dual-mounted-weight-horns?variant=43416074944559 Don't think they had this when I bought mine. I might add this bc it's annoying as fuck to lift plates vertically off the single pillar also catches my fingers
Seems the bullhorn things are on pre-order, so they must be new. Def seems like a good addition. The vertical stacking is annoying and I've bought like $500 in steel plates now.
Yeah I don't think my wife would be happy if I started buying more plates just for this one accessory
Separate bank accounts over here! I only buy supplements, weights, and surfboards. Long way to go to catch up to the frivolous spending my wife does.
I’ve been experiencing some concerning symptoms the past 6 months around fatigue, brain fog, motivation, moodiness, etc. While some of that has existed prior ranging from low to moderate, it’s become more noticeable lately. Decided to get some bloodwork done to check hormone levels at a local clinic. Will get the results back tomorrow. I think there are a couple of you who are on TRT Russellin4885 Where Eagles Dare (sorry if I incorrectly tagged you). Any thoughts on your experience?
If you can get it through your PCP try. It's $5 a month vs $200. It might take a little longer to get dialed in and they'll start low vs just slamming 200ng a week to everyone. That might be the only negative bc I started with Gel and it didn't work, so wasted 3 months. I'm now ~9mo in and at 100mg a week and getting retested on the 24th It boosted energy for sure. It def boosted strength too. I've never been able to bench well, but doing multi rep sets higher than any previous PR. I hope to get a slight bump. Doc trying to get me somewhere between like 700-1000
Thanks, brother. I’m really curious to see where my levels come in. The clinic ideally targets 800-1000 levels, getting retested monthly for the first few months while they dial it in. Both the docs are on lower dosages than I would have guessed (60 and 90), but I suppose it’s all individual. The clinic is certainly more expensive, so depending on my numbers tomorrow, I may try going through PCP/urologist. Otherwise, in time and with more experience and education, may go the UGL route. All assuming I need/elect for TRT
Life changing, almost entirely positive experience. Consider myself fairly educated on the matter at this point if you want any advice or input.
That’s great to hear. I know it’s individual, but what’s your protocol? What have been the biggest benefits you’ve experience?
115mg per week with testosterone cypionate, broken up into an injection every 3 days. Put's me at about 600 total at my lowest, but my SHGB runs pretty low, this binds up testosterone so with mine running low my Free test is in the upper limits, I don't really feel like pushing it further than that. Far as positives, all the normal stuff you read about mood, energy, sleep, sex drive, etc. Mine goes deeper though in that I was dealing with some pretty serious OCD behavioral stuff. After getting on TRT I've been able to get off any medication and greatly improve that part of my life.
Looking at a safety squat bar or the belt squat to help relieve pressure on my back as 40 approaches. Is there a consensus on which is better?
What about fly wheel belt squat stuff? I don’t think I have enough room in current spot for a full blown belt squat attachment
Once I switched to the trap bar deadlift and never went back i knew it was time to switch it up on squats. Is the belt squat even better for your back than ssb?
getting the weight off my shoulders seems inevitable. as a 40+ lifter, i do a lot of hatfield squats now. I just want to feel some heavy weight and not worry about a disc blowing out.
Belt squat loads the hips instead of back ans is generally much better tolerated by people with back, especially lumbar, pain. That said, a true SSB puts you in a more vertical spine position, which is also better tolerated by most relative to straight bars, especially when used in low bar position.
I don't really understand how SSB is really that much better than back squats. Maybe a little, but doesn't fully alleviate like a belt squat.
Been doing Bulgarian Split Squats with the front foot elevated (four 10-pound weights) for a few months now. My word, are they horrible and awesome. I actually enjoy them. What makes them especially killer is that they're drop sets of drop sets, if you will. X-weight for 8 reps, drop 10 pounds and do 6 to 8, repeating all the way down to bodyweight reps. And then the next set I start with 10 pounds less and drop-set them down to bodyweight. The last set is just bodyweight to failure. All of that takes about 45 minutes. Total annihilation, especially because I go really slow into the full descent (knee to floor). This leaves me too cooked to do much else, though I'm going to throw in some adductions and calf raises before calling it a day.
it was much easier on my shoulders and wrists than low bar, and i could keep my chest up easier with it like high bar squatting. i would spend more time warming up my shoulders to squat than my lower body. it's still weight on my back, but this made lifting a lot easier for me. this is also how I purchased my equipment and just haven't pulled the trigger on a belt squat attachment yet.
Gigantic fan of mine. The tension on the eccentric portion is about equal to what you put into the concentric, so you can overload the eccentric on movements. The tension also scales to your exhaustion level, so it is almost like the ‘weight’ adjusts per rep to match what you have left in the tank. It’s easy to completely deplete yourself and reach full exhaustion on each set. The entry price is the biggest negative to the entire genre. They are built like tanks, and will last forever, though (might have to replace the belt at some point).