>Dan
>Wow. I have been using creatin wrong. I always take it prior to workout,
>combined with my protein drink. I also use it when diving.
>The only physical difference I have noticed is increased strength. and that
>has been significant.

Hi Tom,
You can use it before a gym workout, but hydration demands in cycling,
running, and rolerblading are too high to make this good for your
muscles---you can dehydrate and damage them.  I got excellent strength gains
as you did, but did not like the bloating---my bodyfat level is on its way
down again ( I'm normally around 13%) but right now its about 20%, and the
creatine makes me look more HFS like than I enjoy:-)
I let my bodyfat level go up between late fall and January, partly due to
work cutting my riding time, and partly due to the maximum strength gain
training I undertook in Nov-Jan. I should be back to 13% BF by May or June,
and  will consider using creatine again then.

>
>What dosage would you recommend and what cycle. I tend to do  a lower dose
>but almost every day. I also do take it along with my protein drink first
>thing in the morning prior to running ,

Mixing it with protein is fine--even good. Cybergenics  makes a
protein/creatine product called Cyberplex, for just that reason.
Terry will do a short supplement article, including creatine dosing----this
should be accomplished in the next week.


cycling or baldeing which ever I do
>that day.

God Tom, I try to avoid balding whenever I can. Your more hard core :-)

On days I do not workout I do not take it. But often I will go
>three weeks or more without taking a day off from training. I tend to only
>lay off when doing cave dives or when my body just feels it has had enough.
>
>tom


Regards,
Dan

>
>-----Original Message-----
>From: Dan Volker <dlv@ga*.ne*>
>To: Tech Diver <techdiver@aquanaut.com>; TOM.MOUNT@wo*.at*.ne*
><TOM.MOUNT@wo*.at*.ne*>; Bill Lais <BillLais@ao*.co*>
>Cc: 'cavers' <cavers@ww*.ge*.co*>
>Date: Friday, March 27, 1998 2:56 PM
>Subject: Re: Diet and Training series for fitness in deep diving, Part one;
>Hydration
>
>
>>
>>
>>
>>
>>
>>
>>>Guys,
>>>
>>>I would appreciate any input or experience you have with the use of
>>creatine.
>>>I personally have noticed extra long-term endurance while being on the
>>'cycle'
>>>of creatine.  I also understand that it makes muscle tissue retain water
>>(like
>>>steriods without the side-effects, though).  That could be beneficial
with
>>>respect to hydration, yes/no? Are you aware of any adverse affects
related
>>to
>>>diving, or otherwise??
>>>>
>>
>>Creatine is a "cellular volumizer"....it increases strength and recovery
>>speed, by  increasing the volume of nutrients the muscle cells pull into
>>themselves, along with an increased volume of fluid.
>>This accounts for the bloated look many creatine users experience, and it
>>also relates to a major danger to us as tech divers-----the creatine use
>>requires a massive increase in water consumption, to prevent dehydration
of
>>the muscle tissue itself, from the osmotic changes the creatine will
cause.
>>If you use creatine, ABSOLUTELY use the 2 gallon of water a day minimum
>>intake, and do not use creatine within 24 hours of deep diving.
>>Creatine can provide you with excellent strength gains, and much better
>>ability to recover from hard, muscular workouts. It is NOT one of the
>>supplements which those desiring major weight loss will want to experiment
>>with!!! It may even make you look 25 pounds heavier!!!  For endurance
>>athletes, it will also help with muscle recovery after long rides or runs,
>>and the energy issue you refer to is most likely the higher nutrient load
>>the cells in your muscles experieince, potentially "storing" more energy
>for
>>you to use over the course of a long ride/run. Use of creatine just prior
>to
>>a hard bike ride or run would NOT be advisable, due to the temporarily
>>dehydrating effects it has on your muscle tissue.  Take it AFTER you
>finish,
>>and are "re-hydrated".
>>Regards,
>>Dan
>>
>

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