so useless pala ang creatine sa mga athletes tulad ng mga runners? dahil gumagamit din sila ng creatine pero di naman sila bulking. Tama ba? or korokoro mo lang?
maganda effect ng crea sa strength, 10g per day ako kasi bihira ako kumain ng red meat.
one of the most effective supplement to para sa mga beginner katulad ko
naalala ko itong post kaninang umaga, so experimental mode ulit, sinubukan ko mag 10g (split 5g PWO, 5g 3 hours after workout bago kumain ng tanghalian) simula ngayon tuwing workout day. 5g sa non-workout day.
mga sir, medyo madami na kasi kaya dina ko nakapagback read. balak ko kasi magcreatine. anong maganda, capsule or powder? at anong brand maganda? and lastly, kahit non-workout days kailangan ba magtake ng ganito?
^powder ka bro kung capsules e ang dami mu iinumin nun para maging 5grms.. dymatize and ultimate nutrition sr medyo mura.. im using ultimate nutrition now...ako 5 grms a day lng ako post workout..pag non workout after nang 1st meal ko
ehehe... rekta mga tol? anu lasa? ako tnutunaw ko talaga sa water e... mga 90-120sec lng naman tunaw na. ako pag none WO days sa morning take ko nyan... empty stomach.
ehehe... rekta mga tol? anu lasa? ako tnutunaw ko talaga sa water e... mga 90-120sec lng naman tunaw na. ako pag none WO days sa morning take ko nyan... empty stomach.
Ako rekta din. Di ko na nilalasahan. pag ininuman mo na ng tubig madali siyang dumeretcho sa lalamunan. Hehe
Creatine will only make you gain water retention in your body that makes you feel you gain muscle and gain weight.
correct, pero hindi naman ang purpose namin eh lumaki dahil sa creatine, kasama namin ang creatine sa pagbubuhat para mabilis ang recovery ng muscle during weightlifting.. sino ba nagsabi sayo na pampalaki ng muscle ang creatine??
Creatine will only make you gain water retention in your body that makes you feel you gain muscle and gain weight.
correct, pero hindi naman ang purpose namin eh lumaki dahil sa creatine, kasama namin ang creatine sa pagbubuhat para mabilis ang recovery ng muscle during weightlifting.. sino ba nagsabi sayo na pampalaki ng muscle ang creatine??
sir rot, para san ba talaga ang creatine? para sa performance during training? i mean yung parang maslalakas ka?
ano pong supplement ang para sa muscle recovery? i mean supplement to gain muscle mass?
Monohydrate:
The original - this version requires sugar be ingested with it in order for it to be properly absorbed, a loading phase of 4-5 doses (typically 5 grams per dose) per day for up to 5 days and once a day thereafter. Some side effects were reported in some users.
Ethyl Ester:
Requires less total grams to be effective, no sugar needed and no loading. This version, as is the case with most newer versions, eliminates the monohydrate effects. Available as a pill or powder, you usually take one serving (usually 2-3 grams) twice a day.
Micronized Creatine:
This version produces smaller particles than regular creatine powder; the primary purpose is improved absorption and more complete mixing of the product.
A serving size is 5 grams; you mix one heaping teaspoon into 8 oz of juice or water and drink right away. To maximize results, you should drink 8 to 10 glasses (8 oz) of water a day. There is a loading phase similar to monohydrate, as follows:
Loading Phase: Day 1 through 5 - Take 1 heaping teaspoon 4 to 6 times daily.
Maintenance Phase: Day 6 through 21 - Take 1 heaping teaspoon twice daily.
Then go off for 3 days, and repeat the cycle.
What Does It Do?
Muscles store creatine as creatine phosphate, which functions as part of the ATP-CP energy system, also called the Phosphagen system. Muscle cells contain 4 to 6 times as much creatine phosphate as ATP. In fact, it can be said that skeletal muscle is a creatine requiring tissue.
ATP is the immediate energy source for muscle cells at both high and low intensities, however, it can take less than a second to burn your bodies reserve of ATP. This is where creatine phosphate (also called phosphocreatine) comes in.
Your body has a small reserve of creatine that your muscles can quickly convert to ATP. However, this will only power an all-out effort for 3 to 15 seconds. As exercise intensity decreases and the duration increases, as in a marathon type race, your body turns to other systems of energy production.
The Phosphagen system is used primarily for shorter duration exercise, as in bodybuilding training.
Comments
bro yung ginamit mo yung measuring spoon na 5 ml, flat ba ung sa taas o medyo heaping? thanks! d ko masyado makita sa pic eh hehe
eto pic nung heaping (5 grams)
after or before? pagtapos ng workout diba?
disagree.
duda nga e,
ang ironic mo naman
eh yan tanong pa ba?
di dapat sana ang post mo:
"after or before?" "bago? o pagkatapos ng workout?"
Dahil kase nababasa ko rin na "post workout daw"
Tpos may nagsasabing "pre"
So hindi ko alam kung pa'no...
naalala ko itong post kaninang umaga, so experimental mode ulit, sinubukan ko mag 10g (split 5g PWO, 5g 3 hours after workout bago kumain ng tanghalian) simula ngayon tuwing workout day. 5g sa non-workout day.
Ganyan din ginagawa ko hehe... sa shaker kasi minsan may naiiwan hehe
Ako rekta din. Di ko na nilalasahan. pag ininuman mo na ng tubig madali siyang dumeretcho sa lalamunan. Hehe
correct, pero hindi naman ang purpose namin eh lumaki dahil sa creatine, kasama namin ang creatine sa pagbubuhat para mabilis ang recovery ng muscle during weightlifting.. sino ba nagsabi sayo na pampalaki ng muscle ang creatine??
according sa research, mas effective ang mono vs sa ibang types of crea... at yan ang pinaka mura na crea... :sport:
sir rot, para san ba talaga ang creatine? para sa performance during training? i mean yung parang maslalakas ka?
ano pong supplement ang para sa muscle recovery? i mean supplement to gain muscle mass?
Monohydrate:
The original - this version requires sugar be ingested with it in order for it to be properly absorbed, a loading phase of 4-5 doses (typically 5 grams per dose) per day for up to 5 days and once a day thereafter. Some side effects were reported in some users.
Ethyl Ester:
Requires less total grams to be effective, no sugar needed and no loading. This version, as is the case with most newer versions, eliminates the monohydrate effects. Available as a pill or powder, you usually take one serving (usually 2-3 grams) twice a day.
Micronized Creatine:
This version produces smaller particles than regular creatine powder; the primary purpose is improved absorption and more complete mixing of the product.
A serving size is 5 grams; you mix one heaping teaspoon into 8 oz of juice or water and drink right away. To maximize results, you should drink 8 to 10 glasses (8 oz) of water a day. There is a loading phase similar to monohydrate, as follows:
Loading Phase: Day 1 through 5 - Take 1 heaping teaspoon 4 to 6 times daily.
Maintenance Phase: Day 6 through 21 - Take 1 heaping teaspoon twice daily.
Then go off for 3 days, and repeat the cycle.
What Does It Do?
Muscles store creatine as creatine phosphate, which functions as part of the ATP-CP energy system, also called the Phosphagen system. Muscle cells contain 4 to 6 times as much creatine phosphate as ATP. In fact, it can be said that skeletal muscle is a creatine requiring tissue.
ATP is the immediate energy source for muscle cells at both high and low intensities, however, it can take less than a second to burn your bodies reserve of ATP. This is where creatine phosphate (also called phosphocreatine) comes in.
Your body has a small reserve of creatine that your muscles can quickly convert to ATP. However, this will only power an all-out effort for 3 to 15 seconds. As exercise intensity decreases and the duration increases, as in a marathon type race, your body turns to other systems of energy production.
The Phosphagen system is used primarily for shorter duration exercise, as in bodybuilding training.
-allow you to train harder and longer.
-give you more energy.
-increase muscle protein synthesis
based on bodybuilding.com
google is your friend. hehe
-increase muscle protein synthesis
what does this exactly mean sir?
increase in muscle protein synthesis = faster muscle growth
ok ang creatine imho. if you have the money. good buy yan. just make sure you na nareasearch mo sya ng maiigi kung panu gamitin. cheers