Creatine supplements for strength training

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Wednesday, August 3. 2022

Creatine supplements for strength training

Creatine appears to be a useful supplement for strength training. It seems to work by helping muscle produce ATP, which can improve intensity of resistance training.

It is the stress and mild damage (and repair) of muscle that builds strength, it is not a bad idea to assist intensity. Without high intensity there is little gain.

Why Do Trainers Suggest A Creatine Loading Phase? To load or not to load—it's one of the biggest questions surrounding creatine monohydrate. Clear up the confusion with this look at the evidence for creatine loading, pro and con.

Here's more about how it helps:

Posted by Dr. Joy Bliss in Physical Fitness at 13:57 | Comments (8) | Trackbacks (0)

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Have used it off and on over the years, depending on what I'm training for and how I'm training. I notice a subtle but definite difference in work capacity, size, and strength. If that's what you're after...it works. But only if you do the actual heavy lifting.

As to loading vs. not loading, my practice has been a 3-day x 20 g load followed by daily 3 to 5 g supplementation.

#1 Nonna Mouse on 2022-08-03 14:31 (Reply)

Amino Acids taken in the morning before workout.
On cross training now but in the weight lifting days I had the year supply bottles.

#2 Peter Franks on 2022-08-03 19:01 (Reply)

There's so many processes in the body that benefit from creatine, and it's relatively cheap, so I mix a scoop of that (probably about 5g) with a scoop of citruline malate in a glass of water, stir and drink.

No point in "loading", your body either converts it to creatine phosphate and stores it in muscle cells or pisses it out (blood serum half life of about 3 hours).

#3 William O. B'Livion on 2022-08-03 20:20 (Reply)

Used to be realtively cheap, anyway. At least tripled in price since 2021, along with protein powder! I hope they get those supply chain issues straightened out one of these days.

#3.1 RJP on 2022-08-04 11:57 (Reply)

I buy bulk powders off Amazon, in 2021 I was paying $44 a kilo for Creatine. This year that same brand, same weight is $65. A lot more than 10% inflation, but not triple.

#3.1.1 William O. B'Livion on 2022-08-05 00:30 (Reply)

I'll have to check that supplier out. Just reviewed my orders from myprotein.com and discovered I did overestimate the year-on-year increase. Almost exactly a year ago I bought my usual bag of creatine for $15.89. Today that same bag is $37.04, slightly more than double. But then, in 2017 it was only $9.74.

Also interesting is that they (My Protein) used to sell it by weight, e.g., 1.1lb pouches. Now it's "Servings", as in "100 Servings", so I'm not sure exactly how much I'm paying for. I'll have to weigh my latest order.

#3.1.1.1 RJP on 2022-08-05 12:12 (Reply)

Would it be churlish to point out the possibility of confirmation bias and placebo effect in this posting and the comments above? I expect this sort of "nutritional supplement" enthusiasm at Instapundit, but Glenn Reynolds doesn't claim to be a physician.

I like my science straight up, with null hypotheses, replicated statistically significant results, and measurable outcomes. You know, that whole thing we should have learned in school. Like they should have taken the time to do with the 'rona vaccines for instance, and several other major public health faceplants which I can recall.

#4 Hairless Joe on 2022-08-05 18:49 (Reply)

It wouldn't be churlish so much as showing your laziness in not being able to do a simple search such as "efficacy of creatine supplementation for muscle growth" for yourself. I would suspect that most of us here who use creatine have already done that search.

#4.1 RJP on 2022-08-07 17:16 (Reply)

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Wednesday, August 3. 2022

Creatine supplements for strength training