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CREATINE TRUTHS & MYTHS
1.The More Creatine You Take, The Better.
You've seen some sick bodybuilders chugging down 10-20 grams of creatine. Is it worth it? According to scientists at St. Francis Xavier University in Nova Scotia, at 0.1 grams per kilogram of bodyweight, male athletes excreted 46% of the ingested creatine within 24 hours. For a 220 pound lifter, this means that if he consumes 10g of creatine, 46%, or 4.6g of creatine, is wasted. In another study performed at the Human Performance Laboratory at Ball State University, scientists confirmed that lower doses of creatine monohydrate (5g/day) are effective, and that results can even be achieved without a loading phase.
2.Creatine Loading Is Mandatory.
Once again, research is proving that less creatine is needed to deliver results. The research cited above also suggests that creatine loading may be nothing more than a waste. Should you load? In most cases, probably not. If you're an elite athlete, a professional bodybuilder or competitive powerlifter, you may want to consider loading, just in case. For the rest of us, 5g is all it takes.
3.Creatine Harms The Kidneys And Liver.
Unless you have a pre-existing medical condition, creatine use should not damage your kidneys or liver. Most of the hype has been the result of anecdotal reports. In one study which tracked healthy athletes over a five-year period, football players who used creatine at levels up to 15.75g of creatine per day showed no effect on markers of renal or kidney stress. In another study conducted by Dr. Kerry Kuehl at the Oregon Health Sciences University in Portland and presented at the 2000 annual meeting of the American College of Sports Medicine, the kidney function of 36 healthy male and female athletes who consumed 10g of creatine per day was examined. After twelve weeks, Dr. Kuehl found that creatine did not adversely affect kidney function.
4.Creatine Causes Excessive Water Retention.
More bullshit. A recent double-blind, placebo-controlled study found that, after three months of creatine use, test subjects showed no significant increase in body water. In fact, the creatine group showed greater gains in total body mass and fat-free mass. Best of all, this recent study employed the latest in body composition measurements-deuterated water isotopic analysis which utilizes a non-radioactive "tracer". Now it is possible that some inferior-grade creatine may actually promote water gain that results in a soft, puffy look. However, this can be due to several reasons. One, it may not be due to the creatine, but excess sodium. When cheaply manufactured, excess sodium remains in the finished product.
5.Creatine Causes Cramping.
The idea that creatine use causes muscle cramping is anecdotal with no clinical evidence to support this claim. On the contrary, clinical studies show that creatine use is not associated with cramping. In one study, researchers examine 16 men who either supplemented with creatine or a placebo. Under specific dehydration conditions, the occurrence of cramping and tightness were reported in both groups, but "nothing that would suggest a greater incidence associated with creatine supplementation." Two other studies conducted at Arkansas State University in Jonesboro fond that creatine use by 61 Division I athletes during training camps had no effects on the incidence of muscle cramps, injury or illness. These athletes used 15-25g per day on the loading phase, and another 5g/day as maintenance.
6.Creatine Needs To Be Taken With Grape Juice.
The concept behind taking creatine with sugar such as grape juice is sound. But the trick is not the grape juice per se. It has to do with insulin's function in the body. For creatine uptake to be enhanced, insulin release should be encouraged. Insulin functions as a kind of creatine pump, pushing it into muscles. If you're going to stick to juice, make sure you get at least 100g of juice for every 5g of creatine. Depending on your level and your goals, juice loaded with sugars may not be suitable. Newer research indicates that you can take your creatine with protein for the same results. A new study reports that taking 5g of creatine with 50g of protein/47g of carbs produced the same results as taking 5g with 96g of carbs.
7.Creatine Works Better In A Liquid Form.
In fact, in liquid form, you may not even be getting creatine, but creatinine, a by-product of creatine breakdown. Creatine, in powder form, is extremely stable. When exposed to an acidic environment or moisture for a long time, creatine will begin to break down into worthless creatinine. The citric and phosphoric acids found in many liquid creatines, which are used to preserve the shelf life of these products, actually helps break creatine down. So as a rule of thumb, if you're going to make a creatine shake, drink it by the end of the day.
8.All Creatines Are The Same.
Just as there is a difference between $100 champagne and $15 dollar champagne, there's a difference between high-quality creatine and inferior-grade creatine. Traditionally, Chinese creatine is a lower quality product, with more contaminants such as creatinine, sodium, dicyandiamide, and dihydrotriazine. German creatine, from companies such as SKW (Creapure™), are cleaner, purer products.
9.New Forms Of Creatine Work Better.
News flash: no form of creatine has been proven in published studies to work better than plain old creatine monohydrate powder. Whether you're spending your extra dollar on effervescent, liquid or chewable creatine, the most important consideration is the creatine. And whether you decide to splurge and buy creatine citrate or creatine phosphate remember one thing: the major clinical studies have been performed on plain creatine monohydrate powder. Numerous studies have also shown that creatine powder is easily assimilated by the body. So unless you've got money to burn, stick with creatine monohydrate powder. Products such as effervescent creatine or creatine chewables offer convenience and a novel way to take plain old creatine powder. For real value, there's no better choice than powder.
10.Creatine Will Affect By Body'S Anabolic Hormone Function.
While creatine can boost strength and lean mass, research from the University of Leuven in Belgium has shown that it doesn't not alter anabolic hormone response to training. These hormones included growth hormone, testosteron, and cortisol.
-----------------------------------------------------------------------------------
This research also might suggest that stacking creatine with prohormones or GH secretagogues might be a beneficial.
-----------------------------------------------------------------------------------
11.Creatine Is Ideal For All Athletes.
Some athletes stand to benefit a great deal, others very little. Athletes who require sudden, high intensity bursts of power and strength are ideal candidates for creatine supplements. These athlete might include powerlifters, bodybuilders, sprinters, football, baseball, and basketball players, and the like. Endurance athletes or those who participate in sports which require steady aerobic output may not benefit from creatine use.
12.Creatine Must Be Taken At A Specific Time.
While it has been proven that you can maximize creatine uptake by taking it with a 1:1 ratio of protein to carbs, no real evidence suggests that there's a best time to take creatine. As a supplement, creatine increases your body's pool of creatine. Whether you take it in the morning, afternoon, or evening probably won't make a significant difference. For convenience sake, you might take it with your post-training protein/carb shake.
13.Cycling Creatine Will Produce Better Results. False.
There's no significant evidence which shows that cycling creatine is better than taking it continuously.
-----------------------------------------------------------------------------------
There's no compelling proof which shoes that creatine supplementation in athletes will down-regulate the body's own ability to produce creatine.
-----------------------------------------------------------------------------------
14.You Can Get Enough Creatine From Your Diet.
The average person gets only about 1g of creatine per day from his diet. When you cook your meals, you also destroy a good part of the creatine found in foods such as beef, cod, salmon, and herring.
1.The More Creatine You Take, The Better.
You've seen some sick bodybuilders chugging down 10-20 grams of creatine. Is it worth it? According to scientists at St. Francis Xavier University in Nova Scotia, at 0.1 grams per kilogram of bodyweight, male athletes excreted 46% of the ingested creatine within 24 hours. For a 220 pound lifter, this means that if he consumes 10g of creatine, 46%, or 4.6g of creatine, is wasted. In another study performed at the Human Performance Laboratory at Ball State University, scientists confirmed that lower doses of creatine monohydrate (5g/day) are effective, and that results can even be achieved without a loading phase.
2.Creatine Loading Is Mandatory.
Once again, research is proving that less creatine is needed to deliver results. The research cited above also suggests that creatine loading may be nothing more than a waste. Should you load? In most cases, probably not. If you're an elite athlete, a professional bodybuilder or competitive powerlifter, you may want to consider loading, just in case. For the rest of us, 5g is all it takes.
3.Creatine Harms The Kidneys And Liver.
Unless you have a pre-existing medical condition, creatine use should not damage your kidneys or liver. Most of the hype has been the result of anecdotal reports. In one study which tracked healthy athletes over a five-year period, football players who used creatine at levels up to 15.75g of creatine per day showed no effect on markers of renal or kidney stress. In another study conducted by Dr. Kerry Kuehl at the Oregon Health Sciences University in Portland and presented at the 2000 annual meeting of the American College of Sports Medicine, the kidney function of 36 healthy male and female athletes who consumed 10g of creatine per day was examined. After twelve weeks, Dr. Kuehl found that creatine did not adversely affect kidney function.
4.Creatine Causes Excessive Water Retention.
More bullshit. A recent double-blind, placebo-controlled study found that, after three months of creatine use, test subjects showed no significant increase in body water. In fact, the creatine group showed greater gains in total body mass and fat-free mass. Best of all, this recent study employed the latest in body composition measurements-deuterated water isotopic analysis which utilizes a non-radioactive "tracer". Now it is possible that some inferior-grade creatine may actually promote water gain that results in a soft, puffy look. However, this can be due to several reasons. One, it may not be due to the creatine, but excess sodium. When cheaply manufactured, excess sodium remains in the finished product.
5.Creatine Causes Cramping.
The idea that creatine use causes muscle cramping is anecdotal with no clinical evidence to support this claim. On the contrary, clinical studies show that creatine use is not associated with cramping. In one study, researchers examine 16 men who either supplemented with creatine or a placebo. Under specific dehydration conditions, the occurrence of cramping and tightness were reported in both groups, but "nothing that would suggest a greater incidence associated with creatine supplementation." Two other studies conducted at Arkansas State University in Jonesboro fond that creatine use by 61 Division I athletes during training camps had no effects on the incidence of muscle cramps, injury or illness. These athletes used 15-25g per day on the loading phase, and another 5g/day as maintenance.
6.Creatine Needs To Be Taken With Grape Juice.
The concept behind taking creatine with sugar such as grape juice is sound. But the trick is not the grape juice per se. It has to do with insulin's function in the body. For creatine uptake to be enhanced, insulin release should be encouraged. Insulin functions as a kind of creatine pump, pushing it into muscles. If you're going to stick to juice, make sure you get at least 100g of juice for every 5g of creatine. Depending on your level and your goals, juice loaded with sugars may not be suitable. Newer research indicates that you can take your creatine with protein for the same results. A new study reports that taking 5g of creatine with 50g of protein/47g of carbs produced the same results as taking 5g with 96g of carbs.
7.Creatine Works Better In A Liquid Form.
In fact, in liquid form, you may not even be getting creatine, but creatinine, a by-product of creatine breakdown. Creatine, in powder form, is extremely stable. When exposed to an acidic environment or moisture for a long time, creatine will begin to break down into worthless creatinine. The citric and phosphoric acids found in many liquid creatines, which are used to preserve the shelf life of these products, actually helps break creatine down. So as a rule of thumb, if you're going to make a creatine shake, drink it by the end of the day.
8.All Creatines Are The Same.
Just as there is a difference between $100 champagne and $15 dollar champagne, there's a difference between high-quality creatine and inferior-grade creatine. Traditionally, Chinese creatine is a lower quality product, with more contaminants such as creatinine, sodium, dicyandiamide, and dihydrotriazine. German creatine, from companies such as SKW (Creapure™), are cleaner, purer products.
9.New Forms Of Creatine Work Better.
News flash: no form of creatine has been proven in published studies to work better than plain old creatine monohydrate powder. Whether you're spending your extra dollar on effervescent, liquid or chewable creatine, the most important consideration is the creatine. And whether you decide to splurge and buy creatine citrate or creatine phosphate remember one thing: the major clinical studies have been performed on plain creatine monohydrate powder. Numerous studies have also shown that creatine powder is easily assimilated by the body. So unless you've got money to burn, stick with creatine monohydrate powder. Products such as effervescent creatine or creatine chewables offer convenience and a novel way to take plain old creatine powder. For real value, there's no better choice than powder.
10.Creatine Will Affect By Body'S Anabolic Hormone Function.
While creatine can boost strength and lean mass, research from the University of Leuven in Belgium has shown that it doesn't not alter anabolic hormone response to training. These hormones included growth hormone, testosteron, and cortisol.
-----------------------------------------------------------------------------------
This research also might suggest that stacking creatine with prohormones or GH secretagogues might be a beneficial.
-----------------------------------------------------------------------------------
11.Creatine Is Ideal For All Athletes.
Some athletes stand to benefit a great deal, others very little. Athletes who require sudden, high intensity bursts of power and strength are ideal candidates for creatine supplements. These athlete might include powerlifters, bodybuilders, sprinters, football, baseball, and basketball players, and the like. Endurance athletes or those who participate in sports which require steady aerobic output may not benefit from creatine use.
12.Creatine Must Be Taken At A Specific Time.
While it has been proven that you can maximize creatine uptake by taking it with a 1:1 ratio of protein to carbs, no real evidence suggests that there's a best time to take creatine. As a supplement, creatine increases your body's pool of creatine. Whether you take it in the morning, afternoon, or evening probably won't make a significant difference. For convenience sake, you might take it with your post-training protein/carb shake.
13.Cycling Creatine Will Produce Better Results. False.
There's no significant evidence which shows that cycling creatine is better than taking it continuously.
-----------------------------------------------------------------------------------
There's no compelling proof which shoes that creatine supplementation in athletes will down-regulate the body's own ability to produce creatine.
-----------------------------------------------------------------------------------
14.You Can Get Enough Creatine From Your Diet.
The average person gets only about 1g of creatine per day from his diet. When you cook your meals, you also destroy a good part of the creatine found in foods such as beef, cod, salmon, and herring.
Ok, ben benieuwd wat het bij mij doetquote:Op maandag 13 augustus 2007 09:21 schreef BertV het volgende:
Ik word door creatine een beetje ronder door het extra vocht dat ik vasthoud.
Explosieve kracht lijkt wel wat toegenomen.
Ben ergens een beetje angstig dat ik een non responder ben, schijnt vaker bij vrouwen zo te zijn dan bij mannen.
^^quote:Op maandag 13 augustus 2007 11:36 schreef BertV het volgende:
Dus handschoen, jij hebt een crea- stopmaand... Ik las laatst weer dat dat niet nodig was?
Een stopmaand is erg achterhaald
Assumption is the mother of all fuck ups
Everything you do, every single decision you make, either takes you a step closer or a step further away from your goal.
You either grow or you regress; nothing stands still.
Everything you do, every single decision you make, either takes you a step closer or a step further away from your goal.
You either grow or you regress; nothing stands still.
Tja, het ene onderzoek zegt A, de andere weerlegt A en zegt B. En ondertussen doe ik gewoon wat er op de pot staatquote:Op maandag 13 augustus 2007 11:36 schreef BertV het volgende:
Dus handschoen, jij hebt een crea- stopmaand... Ik las laatst weer dat dat niet nodig was?
Wat ik me wel afvraag nog steeds, is of creatine nu wel of niet minder zou werken in combinatie met caffeïne... (Ik drink sowieso amper koffie, dus voor mij is het niet echt relevant)
Have fun...
Zo en nu op naar de sportschool voor borst/schouders/triceps heb er zin in
Any man who can drive safely while kissing a pretty girl
is simply not giving the kiss the attention it deserves.
is simply not giving the kiss the attention it deserves.
Vorige week per ongeluk 110 KG benchpress gedaan en een normale set eruit gegooid....sterker dan ik dacht
Vanavond weer de Gym in...Full body hoge intensiteit workout(30 sec rust tussen sets en oefeningen) met zwaar benenwerk om af te sluiten ...Im lovin it
Vanavond weer de Gym in...Full body hoge intensiteit workout(30 sec rust tussen sets en oefeningen) met zwaar benenwerk om af te sluiten ...Im lovin it
Im a bad man....but i forgive myself
Luck is for losers
Luck is for losers
Vandaag een zeer mannelijke deadliftsessie gehad. Bij een PR van 124 vond ik dit best aardig, om mezelf maar even te prijzen:
5*50
5*90
3*100
3*110
2*3*120
3*110
10*90 (zo snel mogelijk, niet echt één set)
En de gym-eigenaar vond dat ik goed bezig was de laatste tijd
5*50
5*90
3*100
3*110
2*3*120
3*110
10*90 (zo snel mogelijk, niet echt één set)
En de gym-eigenaar vond dat ik goed bezig was de laatste tijd
én zit in beperkte mate in vleesquote:Op maandag 13 augustus 2007 08:49 schreef LedZep het volgende:
[..]
Testosteron is ook een lichaamseigen stof .
.
Only when close to death, you really feel alive
ik ookquote:Op maandag 13 augustus 2007 15:22 schreef no-look het volgende:
En de gym-eigenaar vond dat ik goed bezig was de laatste tijd
Only when close to death, you really feel alive
Serieus hoe the fuck doe je 110kg benchpress ik ben al redelijk trots op mijn 30 kg benchpress.quote:Op maandag 13 augustus 2007 15:07 schreef kidkash19 het volgende:
Vorige week per ongeluk 110 KG benchpress gedaan en een normale set eruit gegooid....sterker dan ik dacht
Vanavond weer de Gym in...Full body hoge intensiteit workout(30 sec rust tussen sets en oefeningen) met zwaar benenwerk om af te sluiten ...Im lovin it
Any man who can drive safely while kissing a pretty girl
is simply not giving the kiss the attention it deserves.
is simply not giving the kiss the attention it deserves.
Je niet aanstellen (in de zin van dat red ik nooit/ik heb geen zin/straks krijg ik spierpijn/en dat soort meuk).quote:Op maandag 13 augustus 2007 19:17 schreef MisterJ.Lo het volgende:
[..]
Serieus hoe the fuck doe je 110kg benchpress ik ben al redelijk trots op mijn 30 kg benchpress.
Eten als een beest en trainen als een gek.
ada fare stop stalking me
Bah teveel zoetstofjes in mijn kwark gedaan, nu is het te zoet
Any man who can drive safely while kissing a pretty girl
is simply not giving the kiss the attention it deserves.
is simply not giving the kiss the attention it deserves.
Met deze instelling ga je geen 110kg drukken jongen.quote:Op maandag 13 augustus 2007 22:31 schreef MisterJ.Lo het volgende:
Bah teveel zoetstofjes in mijn kwark gedaan, nu is het te zoet
ada fare stop stalking me
vergeef me sir!quote:Op maandag 13 augustus 2007 22:41 schreef ivosnivo het volgende:
[..]
Met deze instelling ga je geen 110kg drukken jongen.
Any man who can drive safely while kissing a pretty girl
is simply not giving the kiss the attention it deserves.
is simply not giving the kiss the attention it deserves.
'Ik train niet al te hard, ik wil niet overdreven breed worden'quote:Op maandag 13 augustus 2007 20:46 schreef ivosnivo het volgende:
[..]
Je niet aanstellen (in de zin van dat red ik nooit/ik heb geen zin/straks krijg ik spierpijn/en dat soort meuk).
Eten als een beest en trainen als een gek.
'Ik hoef niet veel te eten, ik neem al creatine en eiwitshakes'
Dat hoorde ik laatst in mijn gym. Die jongen komt er wel.
How you play the cards you are dealt is all that matters.
Uhm...ik train 1 x in de week als aanvulling op mn sport....in het offseason train ik 2x...ik train dan wel een uur/anderhalf uur als een gek alle (hoofd)spieren..doe dit nu zon 4 jaar op deze manier en bevalt me prima.
Ik denk dat ik al maanden geleden 110 had kunnen doen maar had een beetje een grens gesteld, tot ik mezelf vorige week verrekende
Ik denk dat ik al maanden geleden 110 had kunnen doen maar had een beetje een grens gesteld, tot ik mezelf vorige week verrekende
Im a bad man....but i forgive myself
Luck is for losers
Luck is for losers
thanks ben zelf eigenlijk ook wel tevreden. Squaten blijft een drama. Ik deadlift vrolijk met m'n maten mee maar de squat loopt echt nog 10-15 kg achter. Maar die bastards beginnen werkelijk op 80 kg. Ik kon toen ik begon net 40 kg squaten en dan niet eens fullquote:
Woensdag weer powercleanen. Hopelijk dit keer wél moet goeie vorm. En dumbell clean + press
Naar jezelf blijven kijken, niet naar anderen. En probeer je eigen records te verbreken, er zullen altijd anderen zijn die sterker zijn.quote:Op dinsdag 14 augustus 2007 03:38 schreef no-look het volgende:
[..]
thanks ben zelf eigenlijk ook wel tevreden. Squaten blijft een drama. Ik deadlift vrolijk met m'n maten mee maar de squat loopt echt nog 10-15 kg achter. Maar die bastards beginnen werkelijk op 80 kg. Ik kon toen ik begon net 40 kg squaten en dan niet eens full
Woensdag weer powercleanen. Hopelijk dit keer wél moet goeie vorm. En dumbell clean + press
ada fare stop stalking me
ok, nu loop ik tegen de grens van de 40kg dumbells aan. (alleen met plat dumbell-drukken)
Ik weet nog dat ik in het begin met respect naar die dingen keek... alleen voor "monsters".
Nu nog setjes Dumbell Curls met die dingen en ik ben er echt eentje.
Ik weet nog dat ik in het begin met respect naar die dingen keek... alleen voor "monsters".
Nu nog setjes Dumbell Curls met die dingen en ik ben er echt eentje.
Handgemaakt | Doggerlandse klimaatvluchteling
mijn knieen komen teveel naar binnen met squatten
Maar weer een paar weekjes met 50kg ofzo squatten om de vorm te krijgen
Maar weer een paar weekjes met 50kg ofzo squatten om de vorm te krijgen
hm, gisteren was er een man die wel 180kg pakte met squatten...
...nah, hij maakte knikkende bewegingen met z'n knieen terwijl hij door een hurkende vriend van achter werd begeleid... sjees, ik laat die dumbell's nog een keer vallen met die slechte concentratie van me.
...nah, hij maakte knikkende bewegingen met z'n knieen terwijl hij door een hurkende vriend van achter werd begeleid... sjees, ik laat die dumbell's nog een keer vallen met die slechte concentratie van me.
Handgemaakt | Doggerlandse klimaatvluchteling
doe ik ook zeker en de PR's blijven maar komen dus het gaat helemaal goed komen! Ik heb trouwens een nieuw doel: 40 kg dumbell clean en press. Zit nu op 30kg met rechts. Maar dan heb ik de gym 'uitgespeeld' in één oefening en ik kan zo vlug geen andere bedenken waar ik ook maar bij de maximale gewichten in de buurt kom. Dumbell deadlifts trouwens, maar dat schiet niet opquote:Op dinsdag 14 augustus 2007 07:37 schreef ivosnivo het volgende:
[..]
Naar jezelf blijven kijken, niet naar anderen. En probeer je eigen records te verbreken, er zullen altijd anderen zijn die sterker zijn.
Gister op 't gemakkie rug, triceps en achterkant schouders gedaan. Had nog best veel spierpijn aan mijn borst en voorkant schouders, dus niet alle oefeningen gingen even lekker
Vanaaf iig benen trainen met mijn oude sportmaatje, dat gaat grappig worden
En oja, lieve vriendjes FTW! Heb zo'n schuimrol beschermingsding gekregen om te kunnen squatten zonder dat 't zeer doet. Op naar de 100 kg
Vanaaf iig benen trainen met mijn oude sportmaatje, dat gaat grappig worden
En oja, lieve vriendjes FTW! Heb zo'n schuimrol beschermingsding gekregen om te kunnen squatten zonder dat 't zeer doet. Op naar de 100 kg
Heb zo'n schuimrol beschermingsding gekregen om te kunnen squatten zonder dat 't zeer doet. Op naar de 100 kg
Assumption is the mother of all fuck ups
Everything you do, every single decision you make, either takes you a step closer or a step further away from your goal.
You either grow or you regress; nothing stands still.
Everything you do, every single decision you make, either takes you a step closer or a step further away from your goal.
You either grow or you regress; nothing stands still.
Zonder schuimrol is squatten bij mij onmogelijk... sterker nog, ik wou dat ie dikker was.quote:Op dinsdag 14 augustus 2007 10:23 schreef Frautie het volgende:
Heb zo'n schuimrol beschermingsding gekregen om te kunnen squatten zonder dat 't zeer doet. Op naar de 100 kg
De echte bikkels vertellen dan dat het een kwestie van "plaatsing" op je rug / nek is, maar volgens mij heb ik minder vet en dunner vel op die plek.
Handgemaakt | Doggerlandse klimaatvluchteling
mijn ervaring is dat die pijn niet de stang met gewichten is, maar dat je hem niet helemaal goed neerlegt. Maat van me zat ook de hele tijd te zeiken dat die stang hem zeer deed. Toen hij hem wat lager op zijn rug legde was het over.
Maar zo'n ding kan wel een uitkomst zijn als het écht niet anders kan ja. Goei vriendje heb je
Maar zo'n ding kan wel een uitkomst zijn als het écht niet anders kan ja. Goei vriendje heb je
ik merk wel dat de stang beter ligt nu ik wat meer spiermassa op mijn rug heb
Zolang je er niet bij nadenkt heb ik er trouwen ook geen last van. Concentreren op de set en het valt wel mee
Zolang je er niet bij nadenkt heb ik er trouwen ook geen last van. Concentreren op de set en het valt wel mee
