I stopped taking everyting and saved a ton of money. I figured the benefits of taking creatine, whey or any gym-related supplement are too small for a hobbyist like me. It should make a difference...
I stopped taking everyting and saved a ton of money.
I figured the benefits of taking creatine, whey or any gym-related supplement are too small for a hobbyist like me. It should make a difference for people who compete and train harder then everybody else, but i will go to the gym for the rest of my life so why try to rush results? I just eat a lot of protein.
Now, if creatine is really good for brain health maybe an alcoholic like me should take it. But probably there are better things to consume if the focus is brain health alone.
Very few supplements have actual proven benefits. Most simply fail to prove that they have an effect, statistically speaking. Creatine is one of the few supplements out there that has robust...
Very few supplements have actual proven benefits. Most simply fail to prove that they have an effect, statistically speaking. Creatine is one of the few supplements out there that has robust enough of an effect that it can. Given that it is so cheap, so easy to take, and has some serious upsides even for a hobbyist, I tend to recommend it to anyone because why not accelerate what you're doing in the gym by a little bit? If 11 months to your desired body takes only 10 when supplementing, I think it's worth the ~$25 it costs for a bag that will last that long.
That being said, I understand if the gym isn't a large part of your life and money is tight, that your money might better be spent elsewhere.
Creatine is a wonderful chemical. One of the first times I seriously researched it I heard about its neuroprotective effects and some of the research aimed at neurodegenerative diseases and creatine as a way to slow progression. I actually recommended supplementation to my parents because both sides of the family have some history of neurodegenerative diseases at advanced (80+) age.
But if you stop after 10 months, you'll lose your desired body. You need to keep doing. So 10, 11 or 12, are all the same in the long run. But yes, since creatine is cheap and has benefits people...
If 11 months to your desired body takes only 10 when supplementing, I think it's worth the ~$25 it costs for a bag that will last that long.
But if you stop after 10 months, you'll lose your desired body.
You need to keep doing. So 10, 11 or 12, are all the same in the long run.
But yes, since creatine is cheap and has benefits people should supplement if they can afford it.
I mean, no you won't? It depends entirely on your goals and how you maintain. The mental health and happiness that comes with your desired body is definitely worth the small cost of creatine.
I mean, no you won't? It depends entirely on your goals and how you maintain.
You need to keep doing. So 10, 11 or 12, it's all the same in the long run.
The mental health and happiness that comes with your desired body is definitely worth the small cost of creatine.
To an extent yes, you'd be surprised how little you need to do to maintain though. This is the goal for the majority of people. Let's not forget that half the human race is female and their...
If we are talking about muscle mass, you have to keep lifting.
To an extent yes, you'd be surprised how little you need to do to maintain though.
I often forget that for some people the desired body doesn't mean gaining muscle.
This is the goal for the majority of people. Let's not forget that half the human race is female and their fitness goals are often quite different.
Agree. Though in my experience the reason this is true is because they think that gaining muscle will turn them into Arnold. Women (natural) with muscles looks way different than men. They think...
Let's not forget that half the human race is female and their fitness goals are often quite different.
Agree. Though in my experience the reason this is true is because they think that gaining muscle will turn them into Arnold.
Women (natural) with muscles looks way different than men. They think they will get too big, as if it was that easy even for men.
An excellent review of literature on the additional effects of creatine. The following is a summary (taken directly from the summary section of the article).
An excellent review of literature on the additional effects of creatine. The following is a summary (taken directly from the summary section of the article).
Creatine improves high-intensity exercise performance, primarily by saturating muscle storage of free creatine and phosphocreatine, which enables rapid ATP recycling during exercise.
No form of creatine has been shown to meaningfully and consistently outperform creatine monohydrate. However, creatine monohydrate degrades pretty rapidly in liquid, so it should be mixed pretty close to the time of ingestion.
Loading and cycling of creatine are fine, but not necessary.
Creatine may confer modest benefits for bone and brain health.
Creatine is largely free of side effects in healthy people, aside from occasional stomach discomfort. This discomfort can probably be attenuated by completely dissolving the creatine dose in liquid, avoiding doses above 5 grams at a time, and avoiding co-ingesting high doses (≥3-5 mg/kg) of caffeine at the same time. For individuals with asthma, compromised immune systems, or certain pre-existing kidney or liver conditions, more caution may be required with regards to side effects.
One study has shown creatine to increase DHT levels, but DHT remained within the normal reference range, and this does not necessarily equate to hair loss.
A few studies have shown that high-dose caffeine blunts the performance benefits of creatine loading, but this might just relate to stomach discomfort caused by combining high doses of both ingredients. It’s possible that this can be avoided by implementing more strategic dosing approaches for both ingredients.
Great resource, thank you. Creatine is the supplement I've taken for the longest time and the most consistently. I don't even take protein consistently (which is something I'm going to fix). I've...
Great resource, thank you. Creatine is the supplement I've taken for the longest time and the most consistently. I don't even take protein consistently (which is something I'm going to fix). I've been taking creatine for the neuroprotective benefits as well as the physical benefits.
Honestly so long as you're hitting your macros, it's better to get protein from real sources of food. If you enjoyed this you might like the ISSN's paper on protein.
Honestly so long as you're hitting your macros, it's better to get protein from real sources of food.
I agree, and that is the nature of supplements in general really, protein or otherwise - if one can get them from real sources of food of course it's better. By the time I talk about supplementing...
I agree, and that is the nature of supplements in general really, protein or otherwise - if one can get them from real sources of food of course it's better. By the time I talk about supplementing something I've already decided that I do not/will not get enough from other food sources.
I stopped taking everyting and saved a ton of money.
I figured the benefits of taking creatine, whey or any gym-related supplement are too small for a hobbyist like me. It should make a difference for people who compete and train harder then everybody else, but i will go to the gym for the rest of my life so why try to rush results? I just eat a lot of protein.
Now, if creatine is really good for brain health maybe an alcoholic like me should take it. But probably there are better things to consume if the focus is brain health alone.
Very few supplements have actual proven benefits. Most simply fail to prove that they have an effect, statistically speaking. Creatine is one of the few supplements out there that has robust enough of an effect that it can. Given that it is so cheap, so easy to take, and has some serious upsides even for a hobbyist, I tend to recommend it to anyone because why not accelerate what you're doing in the gym by a little bit? If 11 months to your desired body takes only 10 when supplementing, I think it's worth the ~$25 it costs for a bag that will last that long.
That being said, I understand if the gym isn't a large part of your life and money is tight, that your money might better be spent elsewhere.
Creatine is a wonderful chemical. One of the first times I seriously researched it I heard about its neuroprotective effects and some of the research aimed at neurodegenerative diseases and creatine as a way to slow progression. I actually recommended supplementation to my parents because both sides of the family have some history of neurodegenerative diseases at advanced (80+) age.
But if you stop after 10 months, you'll lose your desired body.
You need to keep doing. So 10, 11 or 12, are all the same in the long run.
But yes, since creatine is cheap and has benefits people should supplement if they can afford it.
I mean, no you won't? It depends entirely on your goals and how you maintain.
The mental health and happiness that comes with your desired body is definitely worth the small cost of creatine.
If we are talking about muscle mass, you have to keep lifting.
I often forget that for some people the desired body doesn't mean gaining muscle.
To an extent yes, you'd be surprised how little you need to do to maintain though.
This is the goal for the majority of people. Let's not forget that half the human race is female and their fitness goals are often quite different.
Agree. Though in my experience the reason this is true is because they think that gaining muscle will turn them into Arnold.
Women (natural) with muscles looks way different than men. They think they will get too big, as if it was that easy even for men.
An excellent review of literature on the additional effects of creatine. The following is a summary (taken directly from the summary section of the article).
Thank you OP! I do want to read it but I won't be til later today, so getting a summary is perfect! :D
Great resource, thank you. Creatine is the supplement I've taken for the longest time and the most consistently. I don't even take protein consistently (which is something I'm going to fix). I've been taking creatine for the neuroprotective benefits as well as the physical benefits.
Honestly so long as you're hitting your macros, it's better to get protein from real sources of food.
If you enjoyed this you might like the ISSN's paper on protein.
I agree, and that is the nature of supplements in general really, protein or otherwise - if one can get them from real sources of food of course it's better. By the time I talk about supplementing something I've already decided that I do not/will not get enough from other food sources.