Creatine for fitness... - LynnBlakeGolf Forums

Creatine for fitness...

Fit For G.O.L.F. With Vickie Lake

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Old 06-14-2008, 03:50 AM
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Mathew Mathew is offline
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Creatine for fitness...
Im starting to get unfit again. At 150lbs I am quite skinny and just from my body type it is particularly hard to make big gains and always feels like I have to work twice as hard as some to get half the results (as a person I workout with shows). Anytime I workout I just seem to get stronger with unnoticable physical differences. Im actually alot stronger than my bodyweight would give me credit for.

However, do you think using creatine would be helpful? - Im obviously going to use protein supplements but never used creatine before....
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Old 06-14-2008, 08:20 AM
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Bagger Lance Bagger Lance is offline
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A little help
Originally Posted by Mathew View Post
However, do you think using creatine would be helpful? - Im obviously going to use protein supplements but never used creatine before....
Creatine is a naturally occuring food supplement and it won't help you produce much noticible size, but will give your muscle tone a little more fullness. Some will argue that its primarily water retention for the muscle cells, but once you start taking it you'll notice your volume of water intake will rise. The primary benefit for strength athletes is it increases muscle endurance, which thereby exhausts more muscle fibers which causes better gains during recovery.

I take approximate 5 grams with my protein shake during workout days and during recovery when I feel I need it. You can saturate your system temporarily with 20 grams for the first week, but staying at 20 grams is a waste of money because your muscles can only absorb about 5 grams per day.

You can get enough creatine and protein in a regular diet, but you have to monitor what you eat and I'm just not that disciplined. A protein shake taken within an hour of your workout will give you the most benefit. I'm a strong believer in supplements if your diet is not always consistent and of lower quality.

You will probably benefit from a high calorie protein supplement formula to gain a few pounds. When you lift weights, you not only burn calories during the workout, but you also burn calories post workout as well, so your daily caloric intake needs to be much higher than normal. If your body doesn't get enough calories from your diet, guess where it finds them?
Fat and muscle.
I doubt that you have much fat to burn so you definately need to consume more calories.

I understand your dilema; at age 21 I was very strong for my size, but it didn't show very much. I was 5-9, weighed 148lbs and was a National Class weight lifter (320lb bench/405lb squat). I had been working out for four years to get to that point, but not gaining much weight during the process. Looking back I realize it was my diet. I simply wasn't taking in enough protein and calories. I was never a big eater back then.

I stopped training for over 20 years and gained nearly 50lbs until recently taking it back up again. I turn 50 next year and my birthday goal is to take up where I left off and see if I can be stronger now than I was then. My bodyweight will stay between 175-185lbs.
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Old 06-14-2008, 09:31 AM
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okie okie is offline
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Don't forget the carbs!
What Bagger said...and research post workout nutrition. Some guys go hog wild with protein to keep a positive energy (nitrogen) balance, and forget about the bodies' favorite fuel. Your enemy is the catabolic hormone, cortisol. I have learned that carbs are just as important as protein for two (at least) reasons. # 1 for the sake of glycogen stores that you will need to fuel intense work outs # 2 to help insulin levels rebound after an intense workout. Apparently insulin is as influential as testosterone in the muscle building business! A key for me is taking a complex carb drink after a workout (I use Twinlab's Ultrafuel) then I sip on a whey protein shake within an hour of the workout.

As for creatine...make sure you drink loads of water! I have heard that it works well for those willing to train with intensity. I get my creatine from cow corpse!

Your bench/squat at 148 pounds is/was phenomenal, Bagger
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Old 06-14-2008, 10:58 AM
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Great post Okie,

I'm with you on the Carbs and Cortisol points fo sho.
Besides age, Cortisol is my enemy #1.
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Old 06-14-2008, 12:56 PM
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Bagger Lance Bagger Lance is offline
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Eat, rest and get stronger
Mathew,

One more critical thing.

You never gain muscle when working out. In fact, you are tearing down muscle fiber in the gym.

You gain size and strength during the recovery cycle so getting high quality sleep, trying to live a low stress lifestyle, and eating high quality foods 5 or 6 times a day is vital for good recovery and muscle mass gains.

I've seen you on this forum at all hours and wonder how you get any rest.

I've been using ZMA as a sleep supplement and it works wonders. It doesn't make you sleepy, but it promotes deep sleep which is important in recovery.
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Old 07-26-2008, 06:38 PM
mrodock mrodock is offline
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Originally Posted by Bagger Lance View Post

I understand your dilema; at age 21 I was very strong for my size, but it didn't show very much. I was 5-9, weighed 148lbs and was a National Class weight lifter (320lb bench/405lb squat). I had been working out for four years to get to that point, but not gaining much weight during the process. Looking back I realize it was my diet. I simply wasn't taking in enough protein and calories. I was never a big eater back then.
Holy crap! You beast!!!
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"In my experience, if you stay with the essentials you WILL build a repeatable swing undoubtedly. If you can master the Imperatives you have a champion" (Vikram).

The reason you can't sustain the lag is because you are so eager to make the club move fast (a reaction to the intent of "hitting it far"). So on a full shot you throw it away too early, which doesn't happen for your short chip. (bts)
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Old 07-26-2008, 07:01 PM
mrodock mrodock is offline
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Vickie,

Would you recommend this brand of creatine? http://www.gonsi.com/products/produc...u-835003002276

I'm not sure if they include enough information. They explicitly say that the creatine is pure, but I do not know if they are guaranteeing it is 100% pure or what. Otherwise, are their specific brands you would recommend?

Thanks!

Matt
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"In my experience, if you stay with the essentials you WILL build a repeatable swing undoubtedly. If you can master the Imperatives you have a champion" (Vikram).

The reason you can't sustain the lag is because you are so eager to make the club move fast (a reaction to the intent of "hitting it far"). So on a full shot you throw it away too early, which doesn't happen for your short chip. (bts)
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Old 07-26-2008, 07:03 PM
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Bagger Lance Bagger Lance is offline
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Another place and time
Originally Posted by mrodock View Post
Holy crap! You beast!!!
You are doing pretty well yourself dude and at your age, you should blow by those numbers without any problem.

That was 28 years ago. Seems like an eternity especially when I took more than a two decade break from visiting a gym. Something I'm not very proud to admit.

But...I'm about a month away from breaking my record albiet at a 185lb body weight, so at my age I don't mind brag'in a little. Personal bests are what its all about, even when you've raised kids and are looking way back at your youth. It ain't over even when you think the fat lady is singing.

I work out now to raise my game, stay healthy and keep from getting hurt doing the activities I love. I learned a few weeks ago that I also have to check my ego at the door when I walk into a gym. Its easy to injure yourself there if you don't warm up properly. I was doing squats with 275 without a good warm up and on the 3rd rep I felt the small spinal erectors in my lower back give out at the bottom of the movement. I'm healing fast but learned my lesson.

The biggest effect on my golf game is I'm now a better Hitter than Swinger.

In terms of Creatine - I haven't noticed much a performance benefit but I'm still monitoring it during cycles.
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Old 07-26-2008, 07:31 PM
mrodock mrodock is offline
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Originally Posted by Bagger Lance View Post
You are doing pretty well yourself dude and at your age, you should blow by those numbers without any problem.

That was 28 years ago. Seems like an eternity especially when I took more than a two decade break from visiting a gym. Something I'm not very proud to admit.

But...I'm about a month away from breaking my record albiet at a 185lb body weight, so at my age I don't mind brag'in a little. Personal bests are what its all about, even when you've raised kids and are looking way back at your youth. It ain't over even when you think the fat lady is singing.

I work out now to raise my game, stay healthy and keep from getting hurt doing the activities I love. I learned a few weeks ago that I also have to check my ego at the door when I walk into a gym. Its easy to injure yourself there if you don't warm up properly. I was doing squats with 275 without a good warm up and on the 3rd rep I felt the small spinal erectors in my lower back give out at the bottom of the movement. I'm healing fast but learned my lesson.

The biggest effect on my golf game is I'm now a better Hitter than Swinger.

In terms of Creatine - I haven't noticed much a performance benefit but I'm still monitoring it during cycles.
Your dedication from 17-21 is inspiring and your rejuvenated enthusiasm is just as inspiring. Look forward to hearing more updates on your progress.

Matt
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"In my experience, if you stay with the essentials you WILL build a repeatable swing undoubtedly. If you can master the Imperatives you have a champion" (Vikram).

The reason you can't sustain the lag is because you are so eager to make the club move fast (a reaction to the intent of "hitting it far"). So on a full shot you throw it away too early, which doesn't happen for your short chip. (bts)
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Old 06-14-2008, 01:07 PM
Bigwill Bigwill is offline
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Originally Posted by Mathew View Post
Im starting to get unfit again. At 150lbs I am quite skinny and just from my body type it is particularly hard to make big gains and always feels like I have to work twice as hard as some to get half the results (as a person I workout with shows). Anytime I workout I just seem to get stronger with unnoticable physical differences. Im actually alot stronger than my bodyweight would give me credit for.

However, do you think using creatine would be helpful? - Im obviously going to use protein supplements but never used creatine before....
http://musculardevelopment.com/

Check out the forum to this site. A lot of good info.

Also, you'll need to be sure that you do 3 things;

1. Eat enough calories. It sounds basic, but if you don't eat more than you burn, you won't gain weight.

2. Get plenty of rest. Without enough rest (which includes enough sleep nightly, as well as enough time to recuperate between workouts), you'll never get the gains you're after.

3. Do the right type of training. If you're goal is to put on weight, you'll need to lift heavy, with a focus on compound exercises. That said, you don't want to go so heavy that you're only working in the 1-5 rep range. That's great for making you stronger, but it isn't necessarily optimal for size gains. This is a genaralization, of course. It will take a little time to find the rep ranges that work best for you.

Good luck, man.
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