Creatine

I love using supplements however, I am not taking many supplements any more as my nutrition covers all my bases. I use a post workout drink which is a hydrolyzed collagen protein peptide formula with creatine monohydrate by ATP science.

I occasionally take creatine, glutamine and/or multi vitamins but this will be for a limited period and not often. There are some things I will be trialling to see the impact on my physique and health shortly but you’ll have to follow me to see what they are and how they work!

My diet is enjoyable and varied. Quality Meats, fruit, vegetables. Sometimes I supplement with creatine. I don’t like the phrases “cheat days / cheat meals”, it implies you are doing something you should feel guilty about. I’ll eat some ice cream, chocolate or have a fry etc when i want.

Before any session, a good preworkout party ritual is always the best start to a workout. Preworkout, creatine and tunes. The best. My favourite pre at the moment is C4 HD by Cellucor. It just feels like such a crisp burst of energy and focus. Creatine, whatever is going cheap at point of purchase, it’s pretty hard to fuck up creatine.

In terms of pre-workout. I am very peculiar, what works best for me is a cup of good espresso and that’s it and creatine every three months more or less.

Things that you can find in my bag include: liquid chalk, creatine, snacks (I love food), prepped meals. I try not to use anything which I may become overly dependent on such as caffeine, music or gloves, regularly. I don’t ever want to find myself saying ‘I can’t train because I don’t have XYZ’.

I only use creatine as a supplement and don’t really recommend supplements to my team members. The 1-2% difference is not where their focus should be. Mastering the basics is what brings results, not fat burners, BCAA’s or glutamine.

I have never taken many supplements, but I experimented a bit with creatine and beta alanine last year. I didn’t feel much of a difference, but at around that time, my weight increased to 165 lbs (at 5’5”). That could be due to many factors, such as squatting daily, plus doing multiple sets of 20 twice a week, forcing myself to eat even more, and drinking more milk in order to bulk up a bit.

When I train very, very hard, I supplement with creatine monohydrate, ZMA to help me to recover fast during the night and that’s it! Vitamin C every day!

The only supplements I use are before and after a workout: bcaa’s + creatine before training and extra carbs + whey + glutamine + bcaa.

Before the workout, I drink 300ml Water with 3mg of Creatine. The right nutrition is very important in my diet. After that my workout starts with a warm up 10 minutes long to prevent injuries.

I also don’t use supplements but the only supplement I tried once was creatine.

My personal experience with supplements did not help me improve much. However, try protein and creatine, you do not need anything else apart from good food, do not waste your money on all supplements out there, you could spend it on a nice meal out or a holiday instead.

I then always take EHPlabs protein shake after my workouts and creatine. I keep protein, different singlets, belts, wrist wraps, headphones, protein bars in my gym bag.

As far as supplements, that changes a bit. I take creatine from Bulk Supplements, vitamin C and D, collagen, ashwagandha, magnesium, and a few other things.

I do not promote the use of supplements. At my age, I probably would look a little better if I took creatine. I won’t, because I do not believe in supplements.

30 min before training I have black coffee and a protein shake with micro dosed creatine. I use Humapro as my vegan protein of choice as well as con-crēte for my M-F micro dose of creatine.

Skipping rope Gymnastics grips Whey protein/BCAA/Creatine and shaker White board marker Tape with me all the time!How do you keep going and push harder?

I don’t always use supplements, and typically the only evidence-based supplements I use are whey protein (Optimum Nutrition Natural Whey), creatine from time to time, fish oil and vitamin D if I’m not getting a lot of sun during specific times of the year.

Supplement wise, as well as having a pre workout and whey shake before/after my workout, in the morning I will take a multi vitamin, vit C, fish oils, probiotic, apple cider vinegar, and creatine.

I also take limited amounts of supplements. I use a pre workout, creatine/dextrose/BCAA’s in my intra workout shake and have a carb meal after training.

The only supplements I take are any protein and creatine. I have no big name brands that I gravitate towards, just whatever they have in stock at the store. The supplements don’t work unless you do.

As far as what I recommend to athletes now from a coaching perspective: Creatine, Vitamin D, Fish Oil, Beta Alanine, and Magnesium. Outside of that a lot of supplements are pretty worthless, and you can get most of your protein and carbs from diet alone.

I take supplements like vitamin D and iron (when I’m eating mainly vegetarian food). I also use creatine and whey protein.

Now, I use a program that helps for losing fat, with “Like a champion” for 12 weeks. I use the brand “FITADIUM” for food supplements like creatine, protein whey isolate, fat burn, booster, etc., and I eat healthy like white meat, vegetables (broccoli), rice , fruit, white cheese 0%.

I use reflex nutrition (feel free to use my discount code PTCROCKFORD50) and my day-to-day supplements are a protein shake, from whey and also a plant based one, a multivitamin, creatine, vitamin D, omega 3, and ZMA. 

The supplements I have taken have been protein and creatine. I do not see an obligation having to take supplements but it is true that when you lead such an accelerated lifestyle, it makes everything much easier. 

I usually take some creatine in the morning with breakfast, some amino acids during the workout and some protein afterwards. I usually go with ‘BSN’ or “ON’.

Usually I consume a Legion pre workout beverage and Performix pre workout. Both are simple in ingredient profiles such as citrulline, caffeine, beta-alanine, and creatine. I’ve learned those high stimulant based pre workouts just crash the body and had more negative impacts to my lifting than beneficial.

Near to competition, I also use Creatine-Ethyl Ester as it is the only creatine really useful for the human body without creating useless water retention and giving the best muscle functionality.

Supplements-wise, I take Kaged Muscle Creatine, and depending on the day Bulletproof collagen, Optimum Nutrition protein powder, for plant-based proteins I like Vega and Nuzest, and ALWAYS COFFEE.

Pre-workout drink: my favorite now is Allmax Amino-Cuts because it has 127mg caffeine, 250mg glutamine, 500mg L-carnitine and 725mg BCAAs per scoop. It gives me energy and focus without feeling “buzzy”. For bulking, I also add creatine and carb powder;

I do not take many vitamins or supplements. I take the Great Value vitamins along with C4 Pre workout and Optimum brand whey protein and creatine. Keep it simple until you have to get more advanced.

For my diet, I follow the zone diet (40-30-30). Being a subject that I tend to quickly accumulate fat when I eat a lot of carbohydrates, I found refuge in this very valid diet. Even if it doesn’t, I use food supplements like whey protein, glutamine, creatine because they help recovery after workouts.

In terms of supplementation I take a multivitamin, vitamin D and creatine. My favourite brand for all supplements is Bulk Nutrients.

My current supplements: Magnesium for sleep, CBD topically for inflammation, Turmeric, Creatine, and AMF (always moving forward) from Run Everything Labs which has been a game changer for my joint health. Besides that, I eat Run Everything Labs Protein Powder and lots of food, lots of coffee.

In my gym bag: Lifting straps, a belt, knee bands, change of clothes (usually work attire), protein bars, water bottle (with creatine), towel.

I use supplements to be sure that I get everything I need to be the best I can. So I use a multivitamin in the morning and also take 5g of Optimum Nutrition Creatine.

While preparing for the competition, I already eat 100% clean and reduce the calories from carbohydrates to about 2500Kcal. I also use, “Siła Roślin” supplements (primarily whey protein, creatine, B12, D3), because for me it is equally important that not only food but also nutrients be of the best quality.

I used to take a LOT of supplements, but now I just take the basics… vitamin D, B12, zinc, magnesium and Omega 3/6/9. The only “lifting” supplements I currently take are Doctor’s Best L-Carnitine Fumarate and Optimum Nutrition’s Creatine.

I don’t have any partner in my training, but if I would, I believe it would be nice but not necessary. I don’t have any pre-workout/intra workout shakes. Only after the workout, I consume a post-workout shake that includes: Whey Protein + Creatine, Glutamine, Beta-Alanine.

The supplements I use are Ghost Pre-Workout, GNC Creatine Monohydrate, and Whey Isolate Protein Powder.

I don’t take many supplements, just a few vitamins/general health things and I keep some protein powder on hand to mix into my oatmeal. The vitamins are D3, zinc, magnesium, fish oil, and creatine. I don’t stick to any one particular brand for these, I’m mostly just looking for highly bioavailable forms of the vitamins, but none of that Walmart stuff.

Since I’m not a big fan of supplements and I tried a lot of them, I can tell I have experience and the only one that showed me it works it was and still is creatine. It keeps your muscles hydrated and gives you a bigger fuller look.

My go-to supplements are Creatine, Protein Powder from PranaON, and a MyProtein Vegan Omega 3. I also use Multi Force by PranaOn (a natural vegan multivitamin supplement) and Super Greens.

I both train alone or with others. I generally like a prework, creatine, carbs before work out. I like to make sure my body is ready, the right muscle group is activated for the exercises I’m focusing on that day. I warm up between 20-45 minutes depending on what I am doing.

When I halved my protein intake, including throwing out tubs of protein, creatine amino acids, I went on regardless, through the summer, while upping my cardio and dropping body fat. By the end of the summer, my bicep size was still the same, but well-conditioned and solid as a rock.

I also take creatine monohydrate year-round and I make sure I take my vitamins and fish oil. Post-workout, I do take a pre-workout shake to make sure I hit my protein intake!

I also use creatine, protein, and BCAA from Bowmar Nutrition when I need it. I utilize beta alanine and pre workout too. To add, I use BIOHM for my Probiotic, while everything else I normally get from Nutrishop.

Creatine.