Reading your responses, I just have to say - Wow... You've done WAY more research for your son than most new guys do before they post for themselves! Amazing job! It sounds like you've got a great base of knowledge and are anxious to learn.
To answer your question - The reason people don't recommend mass gainers is not only because they are expensive, but because the majority of the calories are from a very inexpensive simple carb (maltodextrin). When you are making your own, you have control over everything. You can add healthy fats like PB and olive oil. You can add healthy complex carbs like oats. You can add fruit (bananas, berries). You can add vegetables (spinach). You can add things like chia/hemp seeds. You can control the sweetness with honey. One scoop protein, or two? You decide! It's just so flexible, and gives you way more nutritional value than a mass gainer will.
My strategy has always been to track my meals for the day. By night time, I look at the remaining calories, carbs, fats, and protein, and I make a shake tailored for that day to fill in all the gaps.
As for creatine, 5g of Creatine Monohydrate daily is what is recommended. I like ON Micronized Creatine. $40 for 380 (THREE-EIGHTY!) servings.
I personally use this and I think it's the best value you can find anywhere: https://www.amazon.com/Monohydrate-Micronized-BulkSupplements-Performance-Bodybuilding/dp/B00E9M4XEE/ref=sr_1_3?keywords=creatine&qid=1561080642&s=gateway&sr=8-3
>The money is probably better spent on higher quality diet. You’ll build more actual muscle rather than just surrounding your tissue with water. $30/mo buys you steak instead of ground beef, and that’s about what you’d be spending on quality creatine.
What, no... just... what are you talking about?
First of all, creatine increases the volume of water INSIDE your muscle cells.
2nd of all here's 200 days worth of quality creatine for less than $20
Creatine Monohydrate Micronized. https://smile.amazon.com/Monohydrate-Micronized-BulkSupplements-Performance-Bodybuilding/dp/B00E9M4XEE/ref=sr_1_8?dchild=1&keywords=creatine&qid=1594786134&sr=8-8
It's definitely optional but if you have the rest of your diet and training dialed in then it could be useful to add to your routine. As u/JrDot13 said, 5 grams is a good daily dose. It's probably best to put it in your pre-workout meal/shake/drink, but overall that's not a huge deal. For the best value, I would go with something like Bulk Supplements on Amazon.
Creatine yes, BCAAs are really only valuable if you're taking them immediately before a workout after fasting for a significant length of time (great for IF dieters).
Amazon. Get Creatine Monohydrate. I buy this.
Bulk Supplements has ~400 servings for 20 bucks on Amazon.
I definitely feel like I can push myself harder than before I was taking it. And that's what it is supposed to -- it increases your strength/abilities by increasing the amount of ATP (energy) available to your muscles so you can go harder/longer than you otherwise would have. It also helps with recovery so you can get back to it sooner. I take 5g every day. You want to take 3-5g every day consistently. Doesn't matter what time you take it, just that you take it every day so it stays built up and available. Don't worry about any specific brands, just buy plain ol' creatine monohydrate with nothing else in it - creatine monohydrate will be the same whether you get it from a bulk supplement provider or in a fancy branded bottle from bb.com. I tend to buy from Bulk Supplements on Amazon and it is really cheap. Also, I prefer the miconized (powdered) versions over more grainy versions because I don't have any problems mixing it that way.
I bought a different type of Creatine on Amazon. Mostly because it was cheap but I liked the packaging to boot.
Optimum Nutrition Creatine Powder, Unflavored, 600g, 114 Servings https://www.amazon.com/dp/B002DYIZEO/ref=cm_sw_r_awd_CYkCub1DYYPHF
Who actually buys the $100 tubs at GNC anyway?
That company, but I generally just buy through their Amazon page as I have prime and get free shipping. 19$ for a kilo of creatine (on their Amazon page: https://www.amazon.com/dp/B00E9M4XEE/ref=cm_sw_r_cp_apa_NM57ybC3W811G ) is hard to beat, and it's ultra fine, I barely even notice it mixed with water. Of the multiple brands of creatine I have tried, this is my favorite (and cheapest). As well, they will give you few samples for repeat purchases, I got 20 servings of 2:1 BCAAs (but you can choose from all like 200 of their items) for free after purchasing 3 kilos of creatine.
I don't use protein powder because I get more than enough protein from my daily diet. I take 5g of creatine every day. It's cheap and I don't eat red meat (a normal source of creatine). In case it isn't clear from all the other responses, proper diet is the first priority. A proper diet needs no supplements.
I get this one https://www.amazon.com/Optimum-Nutrition-Micronized-Monohydrate-Unflavored/dp/B002DYIZEO
If you can't get that, then I just minimize the price per 5g serving. The capsules of that are 2.5g, so the 300 capsule jar is only 150 servings at the same 5g serving size of the powder. So the powder price comes to 40 cents per day, vs 48 cents for the capsules.
5g is about a teaspoon or you can also get a jewelers scale which is a very handy device in the quest for getting the lean gains.
I skipped the loading phase. I went straight for 5g a day everyday even when I don't workout. In 2-3 weeks I gained about 7lbs and looked bigger, most of that is most likely water weight from creatine.
I opted to skip the loading phase because I knew I would reach the desired effects of creatine within a few weeks anyways of just doing 5g a day. I figured it would be healthier than to take 2-4x of the recommended dose for a week.
I think you should do 3g a day for a week or two then reassess if you should go up to 4g or 5g or stay at 3g or 2g a day.
Which brand do you take? I take the Bulk Supplement Creatine. Maybe the brand you take is creatine mixed with other ingredients.
are you talking about this one?
I mean that's probably fair, but chicken is cheap, so they may be prioritizing real food over supplements. And creatine is really expensive right now - $55 for a kilo. I swear it was like $20/kilo pre pandemic.
Ah, yeah, things can sometimes be inexplicably expensive in Canada (I'm a dual US-Canadian citizen.) This is what I bought: https://www.amazon.com/dp/B00GL2HMES . Don't know if that will do you much good in Canada though.
This has been my go to for many years. 500 grams for 27.86 with subscription. I set it at once 3 months since one bag has 100 servings.
Don't overthink creatine. Take 5mg daily of creatine monohydrate. You pick the brand, but bulk supplements is always a good choice.
BulkSupplements.com Creatine Monohydrate Powder - Creatine Powder - Muscle Building Supplements - Creatine Supplements - Pre Workout Women - Micronized Creatine (500 Grams - 1.1 lbs) https://www.amazon.com/dp/B00E9M4XFI/ref=cm_sw_r_cp_api_i_H4WNK1R6SSBWEB85B9E7?psc=1
Great results so far.
Nutricost Creatine Monohydrate Micronized Powder 500G, 5000mg Per Serv (5g) - Micronized Creatine Monohydrate, 100 Servings https://www.amazon.com/dp/B00GL2HMES/ref=cm_sw_r_cp_api_i_1ZP351SH5FZRBMSADBGQ jeez $33 for 100 servings… it’s horribly expensive!!
Sure. I was wondering if it was something to do with the brands as well. They both use Creapure Creatine.
Muscle Feast is the one I use regularly and have no side effects.
Fitness Labs is the one I temporarily subbed. I noticed the dramatic increase pretty much immediately and it stopped pretty much immediately after I switched back.
This brand has seemed alright and actually is in-stock these days. It’s also micronized.
Bought that again recently since I wasn’t going to be doing another Nootropics Depot (where I usually get it, and most things) order for a while and wanted to be using it again.
Been lifting for 5 years now, looking to start using creatine.
The most convenient option for me is this walmart sugary creatine. It contains half HCl and half anhydrate.
Advantages: easy to get, cheap
Concerns: not monohydrate
I’m concerned that because it’s not monohydrate, it means I won’t be getting the muscle "swelling".
I’m not concerned about the sugar/carbs/calories. I have a very fast metabolism.
The other option is this monohydrate creatine on amazon, which was reccomended on the MPMD sub.
Advantages : monohydrate, creapure
Concerns, very long shipping time, expensive
TLDR: does creatine anhydrate with creatine HCl still give the muscle swelling effect and the same benefits as good ol’ monohydrate?
I have only tried one brand of creatine, but I experienced massive hair loss from it. I was taking only 5grams per day mixed with a tall glass of water for about 2 months.
I read multiple studies on it, some claim it's an issue, others deny it's an issue. For me, when I stopped taking it, the hair loss stopped.
I have yet to dig into an alternate brand. I didn't really experience enough benefits from taking it to continue but I'm keeping an open mind and will likely look into it again in the future. For now, I'm just enjoying not having my hair fall out in clumps on a daily basis!
This is a bit cheaper ($60 for 1000 grams): https://www.amazon.com/Monohydrate-Micronized-BulkSupplements-Performance-Bodybuilding/dp/B00E9M4XEE
It's the only shit I ever use. Haven't found a better deal yet.
Nope. BulkSupplements.com Creatine Monohydrate (Micronized) - Creatine Powder - Pre Workout with Creatine - Vegan Pre Workout - Pre Workout Women (1 Kilogram - 2.2 lbs) https://smile.amazon.com/dp/B00E9M4XEE/ref=cm_sw_r_apan_glt_i_XVNSV18AGX066M0NSR58?_encoding=UTF8&psc=1
If you've got a cheaper source, please prove me wrong. I'd love to not pay $60 for it.
I ended up getting this bulk supply, should last around 200 days I think. I prefer powder because I mix it with my preworkout/protein shake so I don't forget it.
I’m cheap so I just use Optimum Nutrition’s. here
But really any established supplement brand will sell Creatine Monohydrate. Unlike other supplements that contain different ingredients creatine monohydrate is a singular ingredient so as long as the ingredient list only has that one item it should be fine.
i saw and bought one off amazon, does the creatine usually come with a paper seal? I bought this one and ppl are saying its fake. but thought only the protein powders come with a paper seal: https://www.amazon.ca/gp/product/B002DYIZEY/ref=ppx\_yo\_dt\_b\_asin\_title\_o00\_s00?ie=UTF8&psc=1