# Pittspeed Fitness & Nutrition thread update: **URL:** \ **Category:** PittSpeed Off Topic\ **Created:** [March 2, 2006, 10:40pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728 "2006-03-02T22:40:41Z")\ **Posts on this page:** 1\ **Showing post:** 1320
**Author:** ![bics56](https://avatars.discourse-cdn.com/v4/letter/b/47e85d/32.png) [@bics56](https://forums.speedlife.net/u/bics56)\ **Post date:** [January 28, 2009, 7:30am UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/1320 "2009-01-28T07:30:40Z")
> [@Who knows the truth about my Audi?](https://forums.speedlife.net/t/who-knows-the-truth-about-my-audi/39414/331): > > Creatine does not directly contribute to muscle growth. Creatine, first and foremost, increases the amount of intracellular ATP(adenosine triphosphate) which will enhance your workout. It will allow you to lift a heavier amount of weight for more repetitions thus giving you a better workout. This is where the benefits come from. You can take all of the creatine you would like but without a good workout, its not going to help. > > It is true that creatine will pull water into your muscles which can result in a visual loss of size when you stop using it but you will not lose any considerable amount of strength. There should be an importance on staying EXTREMELY hydrated while supplementing with creatine because it is hard on the body to digest and excrete. > > I still have no idea why people consider a quality protein shake something that they do not need to see results. I have no idea how people will insist they consume enough protein in their diet to put their body in a anabolic state. There is also the overlooked factor of which type of protein to use and when to use it. Everyone instantly calls WHEY protein the best but a fast digesting protein is not always what you need to help grow. If you have any intentions of growing and gaining, you might want to look into a casein protein before bed. Casein protein is a slow digesting protein that will feed your muscles throughout the night. > > Another overlooked factor by novice gym enthusiasts is a QUALITY MULTI-VITAMIN. If you think a quality vitamin is something you can find at walmart, you need to rethink your choices. > > Jimmy 🙂 100% spot on. I personally take a blended protein that has Whey, Casin and Soy. Some people watch and take them when needed but I take the easy way out and take a blend. As for gaining size…you need to eat, eat a lot, and eat clean. I know most people say they eat a lot, but if you truly eat a lot 5-6 times per day of clean food loaded with protein you will gain size. As for lifting it is good to vary what style/form of lifting you do, but in general 5-10 reps for most exercises with heavy weight does the trick. As for exercise selection I say about 75% of them should be a compound movement (shoulder press, benchpress, deadlift, squat, rows, pullups, lunges, etc). Isolation movements (curls, lateral raises, triceps kickbacks, etc) tend not to put on much size (in general). Here is a great site if you are new to lifting…just click around and read everything you can…you will get a better general view of how to put on size. > **[ExRx.net : Home](https://exrx.net/)** > > ExRx.net is a resource for the exercise professional, coach, or fitness enthusiast. It offers evidence based exercise prescription tools and resources including reference articles, comprehensive exercise libraries, and fitness calculators. ExRx.net... Also here is a great site with loads of info. > **[Yahoo | Mail, Weather, Search, Politics, News, Finance, Sports & Videos](https://www.yahoo.com/)** > > Latest news coverage, email, free stock quotes, live scores and video are just the beginning. Discover more every day at Yahoo! > **[Yahoo | Mail, Weather, Search, Politics, News, Finance, Sports & Videos](https://www.yahoo.com/)** > > Latest news coverage, email, free stock quotes, live scores and video are just the beginning. Discover more every day at Yahoo! good luck! --- _[View the full topic](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728)._