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Sports supplement creatine makes no difference to muscle gains, trial finds

unsw.edu.au

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Re: Sports supplement creatine makes no difference to muscle gains, trial finds

#21

Post by hnuser123456 »

arresin wrote: post #12
chank wrote: post #2

Over the years through my own involvement in sports and physically demaning jobs with trying a lot of different supplementation, I've come to the conclusion that most (if not all) supplements provide little to no value beyond a good diet. If they do, they're either illigal as non-perscription and/or require regular physician monitoring use correctly.

I don’t want to be rude but your anecdote (and all anecdotes like this on anything to do with health) is uninteresting and useless.

I support their anecdote. Any "supplements" that have significant effects are highly regulated and somewhat risky. Worrying about things that will make a 1-2% difference isn't worth the time, just workout one more rep.

Re: Sports supplement creatine makes no difference to muscle gains, trial finds

#22

Post by d0mine »

LostMyLogin wrote: post #5

I've been lifting five to six days a week since 2012, with some de-loading periods between, and have had my nutrition and sleep locked in for the majority of that time. Anecdotal of course, but I will still sit here and say that creatine is the only supplement that has actually worked over all those years - in fact, it's the only one I currently take. I recover so much better when on roughly 5mg of Creatine for an ex…

The dose is 5g, not 5mg

Re: Sports supplement creatine makes no difference to muscle gains, trial finds

#23

Post by iamacyborg »

chank wrote: post #2

Over the years through my own involvement in sports and physically demaning jobs with trying a lot of different supplementation, I've come to the conclusion that most (if not all) supplements provide little to no value beyond a good diet. If they do, they're either illigal as non-perscription and/or require regular physician monitoring use correctly.

There are plenty of well researched performance enhancers which are legal, for example beta-alanine for middle distance runners.

Re: Sports supplement creatine makes no difference to muscle gains, trial finds

#25

Post by vanillax »

LostMyLogin wrote: post #5

I've been lifting five to six days a week since 2012, with some de-loading periods between, and have had my nutrition and sleep locked in for the majority of that time. Anecdotal of course, but I will still sit here and say that creatine is the only supplement that has actually worked over all those years - in fact, it's the only one I currently take. I recover so much better when on roughly 5mg of Creatine for an ex…

This.. These articles are fake news.

Re: Sports supplement creatine makes no difference to muscle gains, trial finds

#26

Post by NotGMan »

rd11235 wrote: post #7

I don’t understand the trend of individual studies making it to the top of HN, while metaanalyses are ignored, despite examining 10s or 100s of such individual studies in aggregate to reduce noise. There are we-are-human reasons, but are there any logical reasons?

Because if studies are trash the meta-result is also trash.

This is what is happening in all nutrition science, where most studies are trash.

That is why you can prove any hypothesis you want by picking (meta) studies in nutrition science.

Re: Sports supplement creatine makes no difference to muscle gains, trial finds

#27

Post by dgfitz »

laszlojamf wrote: post #4

The way I understood it creatine by itself doesn't promote muscle gain all that much. It's the fact that you can potentially do one to three more reps which does. But that still means you have to do the reps. https://leangains.com/supplements-you-might-actually-find-us...

This has been known for ~15 years. I'm not sure what this study thought it was debunking.

Re: Sports supplement creatine makes no difference to muscle gains, trial finds

#28

Post by the__alchemist »

notesinthefield wrote: post #13
the__alchemist wrote: post #3

This sort of study is important, given how highly taken creatine is. I will highlight a part that I think may be especially relevant: > “The people taking the creatine supplement saw changes before they even started exercising, which leads us to believe that it wasn’t actual real muscle growth, but potentially fluid retention,” Dr Hagstrom said. I think this is well-known, right? People take creatine specifically bec…

Curious to see support for the TRT statement - I myself have been on test cyp and anastrazole for the better part of two years with not one side effect. Been in and around steroid users in the strength sport realm for 15. The people with "nasty" side effects are almost always abusers that blast/cruise too often with no AI or PCT e.g dumbasses. Its been a life changing experience for me (going from low 200 ng/dl free…

I think I screwed up the adjectives there. Gains and side effects are ~ proportional to dose.

Re: Sports supplement creatine makes no difference to muscle gains, trial finds

#29

Post by yza »

Title is slightly misleading. Turns out, sex-disaggregated analysis showed that the supplement group, only in females, gained 0.59 ± 1.61 kg more lean body mass than the controls (p = 0.04)

Direct link to this study: https://www.mdpi.com/2072-6643/17/6/1081

Re: Sports supplement creatine makes no difference to muscle gains, trial finds

#30

Post by WXLCKNO »

dmbche wrote: post #19
LostMyLogin wrote: post #5

I've been lifting five to six days a week since 2012, with some de-loading periods between, and have had my nutrition and sleep locked in for the majority of that time. Anecdotal of course, but I will still sit here and say that creatine is the only supplement that has actually worked over all those years - in fact, it's the only one I currently take. I recover so much better when on roughly 5mg of Creatine for an ex…

I know nothing about this, but in the article they mention that their trial was for 5g a day, but I see you mention 5mg - was that a typo? It's interesting either way - not meant as a jab.

Definitely a typo
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