Do you take creatine or have you ever taken it?
Nick Bare says everyone should take at least 5g per day. But, he also owns BPN supplements and profits on people buying his product. Have you taken it before?
Nick Bare says everyone should take at least 5g per day. But, he also owns BPN supplements and profits on people buying his product. Have you taken it before?
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Used to back in high school and college as a supplement to my protein shake.
On it, I was able to build more muscle mass and gainz at the gym, have more strength and endurance during workouts, recover more quickly after a tiring exercise and personally found I slept better at night.
Nick is this you?
I would recommend but your face gets a bit bloated.
I used to take it - initially you'll feel more bloated/retain water, that's part of the point given it helps pull water/nutrients into your muscles. After a bit you don't really feel much different in my experience.
Admittedly - and look for yourself on this one, not medical advice here - there's not much downside to trying it really. I found when using it that I could recover a bit better and has more stamina through workouts. If you train enough or play enough sports, it's probably not a bad idea to take 5g a day with other supplements.
I used to take it and noticed a difference in the gym and wasn't bloated. I stopped taking it because of studies saying it can accelerate hair loss. I'm not sure if they're true or not, but I didn't want to take the chance just to have a few more pounds of muscle.
Same for me. The marginal utility of a few more pounds of muscle adjusted for the risk of hair is non-existent at this point. Low Sharpe trade
No it’s studies shown it usually is worth taking and supplementing with other protein. Few to no people experience hair loss when taken in normal quantities
Ex-fitness trainer here.
Personally tried a few different brands while training in college. A couple are complete shit (especially flavored ones). I prefered the terrible-tasting creatine monohydrate with no extra bullshit with plain water (tastes so terrible your face twitches, but does wonders for your body).
But in general, creatine is very good for you. Especially if you are training hard. Great for recovery, helps build muscle mass, and increases your endurance. Helped me recover faster and balance classes and work while training.
When taking it, you need to stay hydrated - a lot.
And if you want to build muscle, convention is to "load-up" on creatine - 5g servings around 3-4 times a day for the first ~5 days. Then maintain 3-6g / day depending on your size and how intense your training is.
I personally would not recommend just taking it for everyday use if you are not doing any form of exercise. And even for minimal levels of exercise, regular protein shake (whey) should be enough.
But nutrition also varies by person, so you generally work with a nutritionist and gather data on how your body responds and adjust accordingly.
Edit: Found a 2021 paper evaluating all the studies and summarizing all the concerns of creatine by posters above
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7871530/
Agree. I don’t believe you need to load to start out - eventually it’ll start doing what it’s supposed to. Have heard both sides of the loading discussion
There is potential to slightly accelerate MPB through higher DHT levels, but if you're not prone to balding or if you're already on finasteride/dut, there's no reason not to give it a shot given how cheap you can get monohydrate.
What is mbp and dht?
Male pattern baldness and dihydrotestosterone. DHT is a male sex hormone that causes balding.
Couldn't you have googled these terms instead of asking??
Yes you should take creatine every day if possible, benefits go well beyond just the physical performance improvements. Peter Attia and Andrew Huberman have spoken a bit on it and I personally love their work.
Dr Huberman | Creatine For Improved Mood & Depression
Creatine is like a vitamin. Studies show that it has important functions for things like neurological health, and it's something you get from eating red meat. Attaining adequate creatine helps with overall cognitive function and depression.
Basically, it turns out it's pretty damn important for your brain, but we've spent the past 50 years focusing on whether it will help you lift better, which it does as well. The fact that you can do 6 reps of something instead of 5 should be considered a bonus.
You should be taking it because if you're eating healthy, you probably aren't getting enough for your long term neurological health, since healthy diets generally avoid red meat due to the excess fats.
It's like how increasing vitamin D intake often helps with recovery and strength, but that isn't why you're supposed to be getting it. You should be getting it because your health is negatively impacted if you don't.
Underratedly good explanation +SB
I add a scoop of creatine into my protein shake before each workout. This helps efficiently enhance recovery and build muscle
I used it from when I was about 18 until 24 years old, during my noobie gain years. Haven't used it since, mainly because of the increased dht highlighted above, also partly because I do a lot of long weekend trips and travelling away from home when off work, during which I can't take it. And also because I think I have a harder / more striated appearance without it.
It's for sure one of the most efficacious supplements in terms of the scientific body of research.
Yes, I started taking creatine my first year in college (playing D1 football) and have been taking it ever since. It's one of the most studied supplements and is very helpful in supporting muscle growth especially if you're doing intense workouts.5g pre-workout and 5g post-workout. Don't go out looking for the best brands, it's all the same. Order the cheapest creatine monohydrate on Amazon.
Thanks Jim.
I believe it is one of the most studied supplements and all research points toward it being both effective and quite safe. Unfortunately I have a kidney issue and my nephrologist has advised me against taking it, but I think there should be no problems for individuals with healthy kidneys.
Been drinking creatine since I was a freshman. Seen good results from it
I take 5-7 grams/day of unflavored creatine monohydrate, and I find that it provides a slight benefit in strength and stamina. I have not experienced bloat or balding. My understanding is that it is incredibly safe to use and is one of the most researched supplements. I don't think there is any benefit of using "advanced formulas" beyond the basic creatine monohydrate, and therefore you shouldn't have to spend more than $0.50/serving.
I took creatine HCL for 6 months. I definitely felt like it made a difference in the gym. I was able to have longer more intense workouts since it reduced muscle fatigue. I also felt helped recovery time. It does make your face slightly puffy but it was probably only noticeable to me
Everyday I'll add a scoop to my protein shakes. It makes a difference and highly recommend
_
Interesting, I’ve just been eating pounds and pounds of chicken and fish everyday. May consider adding creatine into protein or something after reading comments on post
How do you eat that much chicken and fish every day??
If you are natty then any of these supplements provide marginal returns at best compared to actual areas of return like proper nutrition, sleep, and training. Theres so much crap research one way or the other on things like potental hair impact let alone the cost of it that I stopped taking it more because of a 'why risk it'. Once you reach pretty close to your natural limit then sure you may notice a 5% difference in ability to hit a PR or add certain weight of muscle, but there are really no true tangible benefits.
To the average person you wont look bigger. In terms of sports you wont be that much better (in my experience). So even if it's 90% true the research on hair loss is bunk, any thinning of the hair or slight kidney damage or face bloating or whatever side effect has far more downsides than upside.
If the gains and recovery produced from creatine were more significant I would revisit. Im not saying dont take it, and get that when you finally plateau in fitness it can be very frustrating, but at some point you just hit near your genetic ceiling and it likely isnt worth it to claw and scratch for those extra marginal gains
Yeah I am natty except my buddy at the gym has been giving me these booster pills called bologna or something like that. He always says 'tren hard' instead of train hard when he gives them to me with this maniacal laugh and they have been working pretty well except I've gotten some bad acne on my torso. I think it is called train bologna or something like that.
kidding kidding lol
Lol
Maybe it hasn’t worked for you, but I am a fan of supplements and have noticed they definitely helped with both endurance and gains and more efficiently than just eating healthy foods, although that’s important as well
How big of gains are we talking about here though? And any other supplements besides creatine?
Im not doubting the effectiveness, but I have friends that are so focused on what protein powder to buy or if they should use creatine or not and they leave so much progress on the table because they dont consistently train.
I lift and do a mix of endurance sports like triathlons, not at a high level but usually finish top ~10% in events I participate in. When taking creatine in the past or not the differences were minimal if that, at least for me.
I agree with this, everyone is looking for the magic pill, but its like you said, diet, training, nutrition and sleep is really all you need. Unless you are training for something, if you're just going to the gym to "look good", most people won't notice the margin on you.
It's like I say, there are really two people when it comes to this (1) people who look like they workout (2) and people who look like they don't work out. Doesn't matter if you do or not (side note: I know some people are beginners, but its always funny to me people I see at the gym regularly who are grossly overweight, you've been coming here 6 months and nothing has changed?). Point is, creatine might make you 1% bigger but that's not the line for why most people go to the gym.
I take it in pill form - roughly half the recommended dose so that I don't gain much water weight.
It works in that you get the added energy boost for grueling workouts and some muscle gain, but it's not a panacea. It's the only thing I supplement with aside from protein and have developed a pretty ripped physique, but I take this stuff seriously - personal chef, eat the proper macros, lift 4-5 days a week, etc.
What was your career track? Curious the affordability of a personal chef and finding the time to lift 4-5x a week.
Ha it's actually a "virtual kitchen", Long story short, the guy owned a restaurant until COVID shut him down, and he realized he could continue making meals for folks with special dietary needs, without paying all the overhead. I live in the Bay Area and everyone here is super health conscious.
I'm a Director working in Data Analytics. 50-60 hours a week on average, no spouse or kids. I use a 24-hour gym and lift at 2am to avoid waiting for or sharing equipment. I'm in and out in ~1 hour.
I've tried all manner of supplements and the basics work - Creatine and Protein. But your diet also needs to be dead set perfect as well, hence the chef.
Most people just call them wives, but personal chef definitely sounds more upper echelon.
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