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Post by Deleted on Mar 27, 2008 17:00:43 GMT
I dont use creatine, but I use Rhodiola Rosea. Its a non-stimulant that increases serotonin in the brain and improves the efficiency of oxygen use in muscles especially the heart. It takes the edge off fatigue without over stimulating you. It can have side effects though....some people claims it helps them sleep if they use it in the morning, others claim they dont get tired at night and become restless....Im not sure why it can have opposite effects on different people. I use it only in the morning, and I use the whole herb with green tea and brew it in a glass tea pot. I noticed that I became leaner and built some muscle while using it. Nothing drastic, but I saw some modest gains without changing my diet or activity much. Interesting stuff, I'll have to check it out: en.wikipedia.org/wiki/Rhodiola_rosea
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Post by Deleted on Mar 27, 2008 17:29:17 GMT
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Post by Deleted on Mar 28, 2008 19:46:49 GMT
Well, thats a 6.25% increase in endurance time produced by only 1/4th of a standard dose. It may not be incredibly drastic, but for a safe and non-toxic over the counter herbal supplement its definitely something.
The test used 200 mg of extract, while the supplement bottle I am looking at has 400mg per capsule and recommends taking up to 2 for a total of 400mg to 800mg, 4x the level used in this test. When I brew it in tea I use either 1/4 of an ounce bulk herb which is probably equal to 2 grams extract. I brew it along with green tea and also take a capsule of Fo Ti extract also known as He Shou Wu. This combination produces amazing results for me, while the low dose of 200 mg Rhodiola by itself is barely noticeable.
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slav
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Post by slav on Jun 26, 2008 5:24:26 GMT
I just started using Creatine about a week and a half ago. All I can say is that I am noticing substantial improvement. I would say I am able to complete about 30% more reps/set before fatigue on average already. I am also able to maintain that "first set" explosiveness much further into the workout than usual.
I have not noticed any dehydration problems. This may be because I already drink 80+ ounces of water per day as a supplement...that is in addition to whatever liquid I may drink with a meal or due to thirst.
I give Creatine a big thumbs up so far. Creatine before workout, soy (or whey) protein after. I prefer soy protein because they do not mix sugar and flavoring into it, which quite a pile of extra calories.
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Post by Deleted on Jun 26, 2008 10:43:56 GMT
Slavia, I am glad you are finding creatine useful.
Just a little heads up, research suggests that soy protein is not the most optimal protein supplement to consume for muscle growth purposes. Also, creatine does not have to be taken right before the workout as it will be present in your system until you use it - at any stage in the day will be useful. If you are not a regular consumer of meat then it is possible that you will find creatine more useful than someone who is.
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slav
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Post by slav on Jun 26, 2008 17:17:23 GMT
I am aware of soy protein's shortcomings, but I would rather avoid the extra calories at the moment. I have a good stock of whey protein as well. I take creatine before every workout, and before bedtime every day, roughly as outlined here: www.bodybuilding.com/fun/likness2.htm
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Post by Deleted on Jul 3, 2008 5:20:23 GMT
Slavia, are you experiencing any cramping or twitching of the muscles or hands? Keep an eye on that.
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slav
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Post by slav on Jul 3, 2008 23:27:36 GMT
No, not yet...I'll keep an eye out for such symptoms though. Thanks.
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Post by Deleted on Jul 7, 2008 2:30:35 GMT
C'mon, you are telling me you need stuff like that?
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Post by Deleted on Jul 7, 2008 4:14:49 GMT
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Post by Deleted on Jul 7, 2008 23:29:24 GMT
Creatine is found in meat... nothing special Sam! Exactly! i think the guys back in the old days got more than enough from a nice juicy slab O meat, no extra powdered vitamins needed.
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Post by Deleted on Jul 8, 2008 8:21:10 GMT
Well, one aspect is that it takes a lot of meat to get the same amount of creatine that one can obtain in a teaspoon! I have forgotten the actual measurements, however.
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slav
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Post by slav on Jul 8, 2008 19:40:29 GMT
Don't worry Sam, a big juicy ribeye still holds it's special place in my heart....er, stomach.
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Post by Matthew Stagmer on Jul 9, 2008 18:01:27 GMT
I have both good and bad exp with it. I used it for about 2 years. I was doing it mostly for work and for baseball at the time. My throwing arm gained alottttt of strength in about 2 months of using it.
However...It tore my stomach up for about 2 years after getting off of it. I am now going throug some colon issues and I can't help but think that creatine had something to do wit it.
I started off with the normal shake mix and then when I got serious into lifting I started the liquid drops.
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Post by Deleted on Jul 9, 2008 18:04:57 GMT
I can't gain weight no matter what powder I drink or how much I eat or any of that stuff that "should" work. I used to drink musashi whey powder 3 times a day. Nothing! I'm starting to think that my body will never be able to put on weight.
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Post by Deleted on Jul 21, 2008 11:29:26 GMT
Remember one thing though; most people think Creatine is a steriod that will make your work outs more effective. It isn´t, it just allows you to undertake a harder workout. Remember that when you´re using it.
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Post by Brendan Olszowy on Jul 21, 2008 15:51:49 GMT
Hey BW, When I was 21 I was 62kg. I decided I wanted to be huge. I got back into the weights after about a 5 year layoff. I did the high intensity style training I've described elsewhere on SBG. I consumed 3 litres of full cream milk per day, about 15 weetbix, a good dozen desertspoons of milo, plus your usual diets of steak and rice (back when I ate meat), TONS of other cereal. I LOVE cereal, hence the milk consumption. Add some sandwiches etc. Eating 6 times a day, and working out HARD 3 times a week.
I got up to 98kg within 18 months. Thats a 36kg (80lb) weight gain in 18 months! No Roids, nuh uh. Alot of that was muscle. I was able to overhead press 80kg (176lb), deadlift 140kg (310lb) for sets of 10 and so forth.
I did try creatine, though I didn't notice any difference. Still you do it in blind faith. However there is no replacement for good ol' FOOD.
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