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Post by RR on Aug 24, 2016 3:48:18 GMT -7
Creatine helps in maintaining performance in training. As a side effect (positive for BB, negative for climbing), it brings more water around muscle tissue, making them bigger and heavier. Anyway, it may be significant or not, depending on how much your climbing style depends on a 1-2kg of weight. But, the performance gain in training is really visible and obvious. You will push yourself harder.
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jan
New Member
Posts: 10
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Post by jan on Aug 27, 2016 4:46:41 GMT -7
My two go-to supps for 'weight management are - Green tea extractor boosting the metabolism - L-Carnitin, which is basically a fat burner
and additionally I take these two herbs to boost my metabolism as well: - curcuma - chili powder
If someone of you guys wants evidence for that, tell me and I'll look up the papers.
For my body: Creatine helps for maximum power ('the punch'), but leads to water retention, if I'm not eating ultra low carb.
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mclay
Junior Member
Posts: 96
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Post by mclay on Feb 4, 2017 2:38:23 GMT -7
Just reading through this old supplement thread - I started taking small amounts (10-20 mg depending on how the workout went) of creatine post-workout during my last HB phase. It really helped, more noticeably in recovery between workouts. Previous HB phases have left me feeling like I needed an extra 3rd day of rest. Past two HB phases (currently in Strength phase) I've used the creatine and can really feel a difference - it feels hard to wait a full 72 hours to do another workout now!
This is just my experience. I'm naturally pretty lean, even in my mid-30s, and with the creatine I haven't noticed more than a Kg of weight gain throughout the cycle - Easy to lose by performance phase.
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Post by tetrault on Feb 5, 2017 10:48:55 GMT -7
In 4 years of systematic training, other than initial gains early on, the only time I saw much of any strength gains on paper was when I "supplemented" with a particularly strong emotional investment in a lofty goal route (based on its quality, history, reputation, relative difficulty). This was regardless of obsessing over diet, nutrients, Creatine, etc, which I do now more than ever, with nothing to show for it on paper.
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Post by RobF on Aug 19, 2017 14:58:47 GMT -7
From an exercise immunology perspective my cycling book recommends glutamine (5 g) immediately after and then 2 hrs after exhaustive exercise. Finish each session with a combined carb / protein shake and also to supplement with Omega 3, vitamins A,C and E and zinc
Be aware that beta alanine can cause taurine deficiency with associated side effects like cramps (explained on the examine.com website mentioned above). This wouldn't be very useful if you were say on the 4th leg of a 4x100m race ;-)
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