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  1. #1
    Registered User Sbaker3's Avatar
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    How much does creatine really help?

    I googled and searched this, but only found 2 inconclusive threads and I wanted some more opinions. Some people say creatine monohydrate only helps maybe 5% which to me is nearly nothing, but others say it is helpful and very much worth taking,

    I KNOW it is no magical steroid, but how much has it helped you make gains or increase strength when you started taking it? My experience was when I was taking a protein powder with creatine in it I could push harder and my strength was very much dependent on how hydrated I was, however I was making good bench gains every week until I ran out of powder and coincidentally? hit a bench plateau.

    So is creatine really worth the money if you are pretty hard up? Or does it help so little that only elite lifters benefit from the little edge?
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  2. #2
    From College ShawnC25's Avatar
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    It helped me a lot, but it differs between people.
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    Registered User Slowfooddiet's Avatar
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    sage

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  4. #4
    Bamned flavonoid's Avatar
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    Originally Posted by Sbaker3 View Post
    I googled and searched this, but only found 2 inconclusive threads and I wanted some more opinions. Some people say creatine monohydrate only helps maybe 5% which to me is nearly nothing, but others say it is helpful and very much worth taking,

    I KNOW it is no magical steroid, but how much has it helped you make gains or increase strength when you started taking it? My experience was when I was taking a protein powder with creatine in it I could push harder and my strength was very much dependent on how hydrated I was, however I was making good bench gains every week until I ran out of powder and coincidentally? hit a bench plateau.

    So is creatine really worth the money if you are pretty hard up? Or does it help so little that only elite lifters benefit from the little edge?
    creatine is a legitimately good supplement and does help put on mass, but only if your diet is in check.

    no point using creatine if your not eating over your maintanence intake.
    Start/Current/Goal for now
    Weight; 129/149/170

    Bench;110/165/176

    Deadlift; 110/198/264

    Squat; can't squat cause i hurt my leg :(

    x5 reps
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  5. #5
    Registered User Sbaker3's Avatar
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    Originally Posted by flavonoid View Post
    creatine is a legitimately good supplement and does help put on mass, but only if your diet is in check.

    no point using creatine if your not eating over your maintanence intake.
    I eat quite a bit, not some crazy 5000 calorie thing, but I eat a good deal, and always take in at least 140g protein a day, I never really counted but I will for a while to see. I just feel like now is a optimal time to take it due to being off from school and thus able to drink a gallon a day without having to piss every class, and because I can eat snacks all day.
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  6. #6
    Bamned flavonoid's Avatar
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    Originally Posted by Sbaker3 View Post
    I eat quite a bit, not some crazy 5000 calorie thing, but I eat quite a bit, I never really counted but I will for a while to see. I just feel like now is a optimal time to take it due to being off from school and thus able to drink a gallon a day without having to piss every class, and because I can eat snacks all day.
    i suggest you look up your maintanence intake, count your calories and make sure you are eating over your maintanence.

    this is far more important than taking creatine, creatine will not give you a huge edge, do not expect that, it will give you a slight edge.

    but a slight edge is better than none at all. just make sure your diet is in order.
    Start/Current/Goal for now
    Weight; 129/149/170

    Bench;110/165/176

    Deadlift; 110/198/264

    Squat; can't squat cause i hurt my leg :(

    x5 reps
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  7. #7
    Registered User Steven119's Avatar
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    creatine is cheap, can't hurt to take it.
    385lb x 1 dead
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  8. #8
    Registered User Sbaker3's Avatar
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    Originally Posted by flavonoid View Post
    i suggest you look up your maintanence intake, count your calories and make sure you are eating over your maintanence.

    this is far more important than taking creatine, creatine will not give you a huge edge, do not expect that, it will give you a slight edge.

    but a slight edge is better than none at all. just make sure your diet is in order.
    It is difficult to count calories due to not being allowed to cook my own food, but Ill try to get a rough estimate I am sure I am eating well over 2000 calories a day, but beyond that I am not sure, I will figure it out when I can.
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  9. #9
    Registered User Therickz's Avatar
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    creatine increases the formation of adenosine triphosphate (ATP).
    ATP transports chemical energy within cells for metabolism.

    In other words, it makes you push out 1 or 2 extra rep.
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  10. #10
    Banned Withcy's Avatar
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    can someone explain does creatine make you bigger. I have a friend who takes it and his arms are really huge after taking creatine even though its water but he still looks big.
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  11. #11
    Registered User borntotrain's Avatar
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    i was wondering the same thing.
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  12. #12
    come at me Sammyd1337's Avatar
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    Originally Posted by Withcy View Post
    can someone explain does creatine make you bigger. I have a friend who takes it and his arms are really huge after taking creatine even though its water but he still looks big.
    becuase of the increased water in the muscle, the muscles will get bigger so it can hold the increased water. because of this, the muscles will be tighter on his skin, hence why he looks bigger now
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  13. #13
    Registered User Alz786's Avatar
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    Creatine is a chemical which increases the amount of atp made , so basically in text it provides you with a lot of energy- faster
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  14. #14
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    It definitely gave me some more strength.
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  15. #15
    Registered User MatthewF4's Avatar
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    All the info on creatine you need

    Originally Posted by Sbaker3 View Post
    I googled and searched this, but only found 2 inconclusive threads and I wanted some more opinions. Some people say creatine monohydrate only helps maybe 5% which to me is nearly nothing, but others say it is helpful and very much worth taking,

    I KNOW it is no magical steroid, but how much has it helped you make gains or increase strength when you started taking it? My experience was when I was taking a protein powder with creatine in it I could push harder and my strength was very much dependent on how hydrated I was, however I was making good bench gains every week until I ran out of powder and coincidentally? hit a bench plateau.

    So is creatine really worth the money if you are pretty hard up? Or does it help so little that only elite lifters benefit from the little edge?
    Ok so I’m only in hs but I’m taking an AP college course and studying nutrition and sports medicine and Creatine is by far the safest supplement on the market. I recommend using the monohydrate because the newer versions are still under testing. But it does depend on the person some people naturally have high creatine stores so they’ll get minimal to maybe even no effect of creatine. But some people may have lower creatine stores especially vegans or vegetarians which is why creatine is almost a must have in vegans and vegetarians bc they have very low creatine stores so my advice is to try it following a load protocol and cycle it and see what happens. You won’t see immediate results like anything else I say do at least 2-3 cycles and see if you make progress. It will mostly help with muscle endurance which will help with hypertrohpy work and really producing that extra energy you need to finsih those last two reps. So yes it will make a difference in size and strength but it’s completely subjective to the person and there body. So if you complete 2 cycles and no avail I say either try a different brand (sometimes different brands will have different results idk why but I’ve experienced it first hand) or just don’t use creatine at all. But if you get moderate results I recommend it anyways because it’s always nice to have and it’s fairly cheap for what your getting. But as stated by others your diet must be in check and you must drink a lot of water I’d say anywhere from 12-18 water bottles a day or a gallon. I heard it will also help produce more quality and fuller muscle as in it will help make your muscles harder if that makes sense bc it will be full of water and the muscle will be of better quality. But either way it’s all a trial and error process. Just lien whey protein one brand may work or the Isolate may work better for you etc. I used to use BSN Syntha 6 and I switched to ON and I made some serious gains size wise and strength wise as not nothing astronomical but every little detail counts. So trial and error is the key to creatine just liek with whey personally Hydrowhey is the best for me because I get the best effects and results so trial and error is key. Also like stated by another user figure out your maintainence calories and I say add anywhere form 200-400calories to your maintence and see if you start to gain weight I currently doubled my maintenance calories but that’s because I’m still young and my metabolsim burns through everything I eat so that as well is trial and error. Figure out how many calories it takes for you to gain anywhere from .5lb a week to 1lb but .5lbs a week would be better if your looking for lean gains and creatine will add extra weight as well so make sure to take that into account. Hope I was able to help you in some way.
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  16. #16
    Registered User mrcsch's Avatar
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    Slightly... but in the world of lifting... slightly is a lot. Especially for a legal supplement.
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  17. #17
    Registered User chibixeno's Avatar
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    Creatine is cheap, effective and safe.
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