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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

#71

Post by gavinray »

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…

Do you really need Anastrazole at that dose?

General marker is x4-6 weekly dose for free test, so I'd wager you're taking somewhere between 150-200mg?

I found that contrary to popular advice, I felt much better without taking an aromatase inhibitor and letting my estradiol float at the higher end of the reference range.

There's some science backing the idea that Test/E2 are meant to exist in terms of a relative ratio to each other, rather than concrete numbers.

IE, if your free test is 1,000ng/dL, you'd want more E2 than if you were sitting at 300ng/dL.

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

#72

Post by rblatz »

parthdesai wrote: post #47
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...

Yeah, that's also the case when people scoff at pro bodybuilders due to steroids. Steroids don't magically give you the gains, you still have to put the work in. You just get rewarded more, and quicker at cost of other side effects.

Studies show that sedentary men on steroids gain more muscle mass than active men that aren’t on steroids.

So you don’t always have to work for them, especially if you used a steroid like Tren which is 5x more anabolic than testosterone.

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

#74

Post by ff133 »

globular-toast wrote: post #43
adrian_b wrote: post #17

I do not understand why would anyone believe that creatine can influence muscle gains. Muscle gains require an adequate protein intake, but creatine has no relationship with that. Creatine, as phosphocreatine, provides energy storage for short-time anaerobic effort. After the available phosphocreatine is exhausted, only a lower power can be sustained, at the level that can be supported by the conversion of glucose in…

Steroids increase muscle growth despite having no relationship with adequate protein intake.

What's the source?

How can you build muscle without amino acids, the building blocks of protein, which muscles need to grow?

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

#75

Post by maerF0x0 »

cratermoon wrote: post #16
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 is correct. There are two main biological activities involving creatine, a combination of amino acids: 1. it facilitates recycling of ADP back to ATP, obviously more ATP means more energy, meaning ability to do more reps 2. it acts as a pH buffer, countering the fatigue effects of lactic acid buildup. So no, taking creatine without doing the work probably won't make a difference (except to your wallet), but use…

I would add 3. There's an aesthetic change too. (Obviously a preference/eye of the beholder thing).

ChatGPT: "This process, known as cell volumization, contributes to muscle size gains."

So there's also that reason to take it :)

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

#78

Post by rpsw »

parthdesai wrote: post #47
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...

Yeah, that's also the case when people scoff at pro bodybuilders due to steroids. Steroids don't magically give you the gains, you still have to put the work in. You just get rewarded more, and quicker at cost of other side effects.

There was a paper[1] that showed taking a 600 mg of testosterone lead with no-exercise lead to more gains in strength and muscle size than a control group who did exercise and took a placebo. So some gains may just be "magic", but of course you won't look like Arnold.

[1] https://pubmed.ncbi.nlm.nih.gov/8637535/

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

#79

Post by arresin »

Johanx64 wrote: post #57
arresin wrote: post #12

Earlier quoted context omitted.

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.

Unironically, I trust anecdotes more than any random nutrition study. The more I personally know the person, or the more connectedness I have, the more his anecdote is worth listening to. This study is a collection of mere 54 random anecdotes (!), random people of the street. Anecdote of a random min-maxing turbo nerd on hackernews >= 54 random people from the street.

.

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

#80

Post by tekla »

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.

Every second thinking about what supplements you should take is probably better spent in the gym.
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