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Creatine improves physical function and body composition in older adults

pubmed.ncbi.nlm.nih.gov

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Re: Creatine improves physical function and body composition in older adults

#81

Post by diob »

nightowl_games wrote: post #46
diob wrote: post #32

I've worked out my whole life (since around age 14, now over 35) and had periods where I did a lot of supplements like creatine or pre-workout. I no longer bother with them, although creatine is one of the more well researched / "real" supplements, so you're better off with that than lots of others. To me though they've never really done anything (besides cost money). In my opinion the best bang for your buck is drin…

I know caffeine is detrimental to my workouts because it dehydrates me and raises my heart rate. I have clear personal data on this. Creatine is well established as a substance that has a real measurable positive impact on people.

If you have 23&me you can check your result for CYP1A2.

I have the fast processing version, but those with the slow processing should avoid caffeine at all costs.

Re: Creatine improves physical function and body composition in older adults

#82

Post by diob »

hansvm wrote: post #72
diob wrote: post #32

I've worked out my whole life (since around age 14, now over 35) and had periods where I did a lot of supplements like creatine or pre-workout. I no longer bother with them, although creatine is one of the more well researched / "real" supplements, so you're better off with that than lots of others. To me though they've never really done anything (besides cost money). In my opinion the best bang for your buck is drin…

That's a somewhat expected result (in the sense that averaged over the whole population I'd expect results like yours more than half the time, and averaged over the subset prone to taking pre-workout supplements I'd still expect a 20+% rate of creatine doing almost nothing). Creatine has a gender bias, doesn't work for everyone, has effects that overlap non-cumulatively with extra red meat consumption (lessening the…

Yes, in terms of supplements it is one of the few I'd recommend if folks want a bit of a boost.

Re: Creatine improves physical function and body composition in older adults

#83

Post by diob »

atmanactive wrote: post #69
grecy wrote: post #40

Earlier quoted context omitted.

Keep in mind every body is different, and responds differently to inputs. Creatine may not have done much for your body, but that absolutely does not mean it won't be very beneficial for others. FWIW, coffee destroys me - I get the sweats, by heartbeat goes jittery and later in the day I crash HARD. It makes my stomach churn and grumble too. So for me, coffee is terrible advice.

For me personally, coffee is true poison. I bless the day I decided to stop drinking it. It is a proper addictive substance messing with everything in your body. I'm sure studies will slowly but surely find correlation between coffee daily intake and a myriad of diseases plaguing humanity today.

It really depends on your CYP1A2 gene. For me I'm a fast processor. For slow processor folks it is definitely poison.

Re: Creatine improves physical function and body composition in older adults

#84

Post by diob »

mdorazio wrote: post #43
diob wrote: post #32

I've worked out my whole life (since around age 14, now over 35) and had periods where I did a lot of supplements like creatine or pre-workout. I no longer bother with them, although creatine is one of the more well researched / "real" supplements, so you're better off with that than lots of others. To me though they've never really done anything (besides cost money). In my opinion the best bang for your buck is drin…

If we’re sharing anecdata, Creatine has very noticeable positive impact on recovery time for me. Without it, I basically have to take an extra rest day between workouts.

I'm at the point where I weight train about once every two weeks, over the course of two days (around 5 hrs each day, super focused on good form / slow movements). Cardio everyday though.

Been doing this for almost two years at this point. Used to do the more normal splits, but this has resulted in the best results / workouts of my life.

I don't recommend it necessarily, since I'm a sample size of one. I wish there were studies on this sort of thing.

Re: Creatine improves physical function and body composition in older adults

#85

Post by DidYaWipe »

Perceval wrote: post #77
DidYaWipe wrote: post #63

Earlier quoted context omitted.

Is hair loss alleged to be a creatine side-effect?

Creatine increases levels of DHT in the body: https://pubmed.ncbi.nlm.nih.gov/19741313/ DHT appears to drive hair-loss in genetically-predisposed men: https://www.ncbi.nlm.nih.gov/books/NBK278957/ Propecia's mechanism of action to stop/reverse male pattern baldness is to block the conversion of testosterone into DHT: https://www.ncbi.nlm.nih.gov/books/NBK513329/ There is not a proven pathway from creatine to hairloss…

Thanks for the info. Sounds like a contra-indication for me.

Re: Creatine improves physical function and body composition in older adults

#86

Post by DidYaWipe »

ekanes wrote: post #73
DidYaWipe wrote: post #63

Earlier quoted context omitted.

Is hair loss alleged to be a creatine side-effect?

I've experienced this hair loss, and if you read the comments underneath most posts/videos about creatine, you'll find a lot of people chiming in with the same experience. If you don't have male pattern baldness though, seems you're fine.

Unfortunately, then, I'm not fine.

Re: Creatine improves physical function and body composition in older adults

#87

Post by bzalasky »

worthless-trash wrote: post #57
bzalasky wrote: post #36

Earlier quoted context omitted.

Make sure to eat food before you take it, and start with 2.5g twice a day instead of 5g all at once to go easy on your stomach. The food helps slow down how quickly the creatine moves through your system. This prevents too much water from being pulled into your GI tract, avoiding undesirable symptoms (use your imagination).

As more anecdata, I eat it all times of the day and have no undesirable symptoms, before food, after food, while not eating at all, it simply doesn't have enough impact on the stomach for me to notice.

I get that it might treat people differently. This is what works for me, otherwise I wouldn’t be able to take it at all.

Re: Creatine improves physical function and body composition in older adults

#88

Post by [deleted] »

ekanes wrote: post #3

Creatine seems acknowledged as working in the fitness community by both the bro-science and the science-based crowds. For me, it worked very well, but I noticed I was losing hair in the shower (eep!) and stopped using it. Seems that's a thing for people with male pattern baldness. ¯\_(ツ)_/¯

[deleted]

Re: Creatine improves physical function and body composition in older adults

#89

Post by OutOfHere »

mgarfias wrote: post #6
ekanes wrote: post #3

Creatine seems acknowledged as working in the fitness community by both the bro-science and the science-based crowds. For me, it worked very well, but I noticed I was losing hair in the shower (eep!) and stopped using it. Seems that's a thing for people with male pattern baldness. ¯\_(ツ)_/¯

Im losing it without the creatine so why not get the benefits.

Make sure your fasting glucose and HbA1c are normal, not prediabetic. Avoid eating or drinking anything with added sugar.

Also, avoid any supplement for now that strong raises testosterone and its resulting conversion to dihydrotestosterone. These supplements could include creatine, boron, tribulus, excessive zinc, etc. The workaround is a stack to sufficiently block the conversion of testosterone to dihydrotestosterone.

Re: Creatine improves physical function and body composition in older adults

#90

Post by [deleted] »

on_the_train wrote: post #52
ekanes wrote: post #3

Creatine seems acknowledged as working in the fitness community by both the bro-science and the science-based crowds. For me, it worked very well, but I noticed I was losing hair in the shower (eep!) and stopped using it. Seems that's a thing for people with male pattern baldness. ¯\_(ツ)_/¯

People keep posting studies dating it doesn't cause hair loss. But it absolutely causes hair loss.

[deleted]
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