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2005/04/11, 11:30 PM
im 15 years and on my quest to becoming the biggest running back in league (football matter) i was considering creatine, my dad disaproves of this as if its a steriod type project, is it really my mom and dad are both nurses and they know quite a bit and i hear that almost every type of athlete use it,
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2005/04/12, 06:38 AM
creatine is a safe supplement and can give u a little boost...however at 15 you simply don't need it...you need a couple years of serious training to have any reason to take it....and I mean consistant 3-5 days a week for 1-2 years....it's jsut 1 % on top of everything else....not much in itself....and it's completely diff from steroids...nothing in common...as nurses your parents should know this....
biggest running back? increase caloric intake 500 over your maintenance....take 1.5g per lb of protein....50-60g of healthy fats....and rest should be from complex carbs(you should eat simple carbs with protien only directly after a workout).....drink gallon of water....and train heavy ....look through powerlifting threads for sample programs....
sleep 9-10 hours....minimum of 8.....9-10 is better to recover better....
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2005/04/12, 10:34 PM
Thanks for that advice man i'll add all this to my plan
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2005/04/13, 03:29 AM
glad to help...good luck :_
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2005/04/13, 03:29 AM
glad to help...good luck :)
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2005/04/13, 03:30 AM
oops....first was with the 'incorrect smiley' lol...dunno why it double posted.......
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2005/04/13, 12:40 PM
I used to coach football and I dont think creatine is that great for when you have to do a lot of cardio. Guys who are on creatine seem to get dehydrated easier. We have to stick more than one kid with a iv because they had fallen out while using that. I would recommend a protein supplement and that is it.
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2005/04/13, 01:38 PM
take it, but not on game days or practice days....off season to workout...ok.....during season.....take a lil inmoring before school, if that.
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" The only true eye, is your minds eye"- plato
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2005/04/13, 04:30 PM
creatine actually has been shown to help lose body fat in a 6 week study by 1%....
How Does Creatine Work?
In a nutshell, creatine works to help generate energy. When ATP loses a phosphate molecule and becomes adenosine diphosphate (ADP), it must be converted back to ATP to produce energy. Creatine is stored in the human body as creatine phosphate (CP) also called phosphocreatine. When ATP is depleted, it can be recharged by CP. That is, CP donates a phosphate molecule to the ADP, making it ATP again. An increased pool of CP means faster and greater recharging of ATP, which means more work can be performed. This is why creatine has been so successful for athletes. For short-duration explosive sports, such as sprinting, weight lifting and other anaerobic endeavors, ATP is the energy system used.
To date, research has shown that ingesting creatine can increase the total body pool of CP which leads to greater generation of energy for anaerobic forms of exercise, such as weight training and sprinting. Other effects of creatine may be increases in protein synthesis and increased cell hydration.
Creatine has had spotty results in affecting performance in endurance sports such as swimming, rowing and long distance running, with some studies showing no positive effects on performance in endurance athletes. Whether or not the failure of creatine to improve performance in endurance athletes was due to the nature of the sport or the design of the studies is still being debated.
Creatine can be found in the form of creatine monohydrate, creatine citrate, creatine phosphate, creatine-magnesium chelate and even liquid versions. However, the vast majority of research to date showing creatine to have positive effects on pathologies, muscle mass and performance used the monohydrate form. Creatine monohydrate is over 90% absorbable. What follows is a review of some of the more interesting and promising research studies with creatine.
from http://bodybuilding.about.com/cs/getbig/a/aa091503_2.htm
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