Does creatine actually work?

[themondoshow]

If so I want YOUR experiences?

Last time I took it was in 2007....I was still a teen and hadnt even really begun to GROW. So what's the verdict? Is it worth giving another try?

[SeniorPouch]

Many scientific studies have shown that creatine is effective.

[Eandretta96]

Yes sir except that people fail to see quick results and they assume it doesn't work.

[themondoshow]

Yes sir except that people fail to see quick results and they assume it doesn't work.

Makes sense. Back in 07 I was in that weird phase where I wasn't seeing ANY results. I was just kinda skinny and little. It's 2013 now and Ive made tons of Gaines so I was wondering how the creatine would work this go-around

[truongwolf]

yes, it's very effective

[chevro1et]

Many scientific studies have shown that creatine is effective.

this. and its cheap, won't break the bank to add it to your stack.

[rhadam]

Makes sense. Back in 07 I was in that weird phase where I wasn't seeing ANY results. I was just kinda skinny and little. It's 2013 now and Ive made tons of Gaines so I was wondering how the creatine would work this go-around

creatine works regardless of your training level. creatine works regardless of diet. Don't be afraid to use the search function here on the boards, lots of great information floating around if you just look.

[BetterThanLife]

Many scientific studies have shown that creatine is effective.

Many seems like an understatement considering there are literally hundreds of studies validating its effectiveness.

themondoshow, it's safe to say that creatine is the most proven supplement on the market for increasing strength and building muscle. If it doesn't work for you, then you are either a member of the small group referred to as non-responders, or you are not recognizing that your muscles are gradually becoming capable of performing a little bit more work. Give it another shot and make sure you take the proper daily dose.

[Del1nquent]

Creatines proven to be a good muscle builder and also a supplement in nutrition for health and well being, Micronised is the way to go and its also cheap

[rhadam]

Creatines proven to be a good muscle builder and also a supplement in nutrition for health and well being, Micronised is the way to go and its also cheap

how does creatine build muscle?

[BetterThanLife]

how does creatine build muscle?

I think it's fair to call creatine a muscle building supplement. Creatine supplementation increases high intensity exercise capacity leading to gains in muscle mass, which has been indicated by numerous studies.

[rhadam]

I think it's fair to call creatine a muscle building supplement. Creatine supplementation increases high intensity exercise capacity leading to gains in muscle mass, which has been indicated by numerous studies.

Yet answers like that lead the consumer (see: 14 year olds) to believe they can take creatine and gain muscle when in fact the act of taking creatine does not build muscle.

[BetterThanLife]

Yet answers like that lead the consumer (see: 14 year olds) to believe they can take creatine and gain muscle when in fact the act of taking creatine does not build muscle.

Well, consumers also buy glutamine with the belief that it will help them build muscle. It goes without saying that in the absence of a training program, nothing can build muscle, but creatine is primarily used by people training to build muscle. It does improve anaerobic capacity, allowing a person to lift more weight and/or perform more reps, which assists in building muscle. Plus the bb.com store calls creatine "the muscle-building king" haha. Is there any supplement available to consumers that is more effective for building muscle?

[Cheftepesh]

Creatine does work. It works when combined with correct diet and exercise. You will not see super quick results.

[snorkelman]

supplemental creatine is effective for about 75% of us. approximately 25% are non-responders, for whom supplementing with creatine is a waste of money.

[wakingmalice]

Non-responders have a physiological profile that prohibits the uptake of creatine and that issue should be looked at medically. I'd venture to say 25% is way high of an estimate, although I know it was published at some point.

[Eandretta96]

It works indirectly. Itself, it doesn't help build any muscle but if your nutrition is in check, it will help you push out a few more reps. With it I actually broke my bench press plateau and I'm assuming it was the creatine for the fact that I didn't change anything else.

[Eandretta96]

Try it. It won't hurt. It's not very expensive. I'm not sure how good the quality is but I bought the bodybuilding 200 servings off of here for 15 bucks. Good reviews though.

[zakatak333]

I'd say its worth a purchase

personally consume 5-10 grams daily & notice improved strength-endurance & recovery capacity


TIP: get pure creatine, no flavors or other ingredients

[itzDodge]

I think it's fair to call creatine a muscle building supplement. Creatine supplementation increases high intensity exercise capacity leading to gains in muscle mass, which has been indicated by numerous studies.

That's just one way it aids in building, increasing cell volume produces a more anabolic environment as well. Layne Norton mentions that aspect more times than I can count lol

[itzDodge]

Oh and please don't creatine load. I really don't know why people do that.

Because creatine mono is stupid cheap and loading can accelerate saturation greatly

[Eandretta96]

Well yes it can but it's not a product that will change your lifting stats dramatically and it's not worth the stomach pain imo.

[Eandretta96]

There was a study where people did get faster results but It all tapered down after about 2 weeks. So I guess it all comes down to preference.

[itzDodge]

Well yes it can but it's not a product that will change your lifting stats dramatically and it's not worth the stomach pain imo.

It definitely changes stats dramatically, at least for me I see significant increases in size, BW and strength when I use creatine. If it bothers your GI though definitely don't load but for many its a non issue and loading is a perfectly viable option

[Dokdonia]

I think it's fair to call creatine a muscle building supplement. Creatine supplementation increases high intensity exercise capacity leading to gains in muscle mass, which has been indicated by numerous studies.

It potentially does more than that. Short term use doesn't seem to affect myofibrillar and sarcoplasmic protein synthesis but it does seem to turn/enhance some myogenic regulatory pathways in the muscle which may be part of the reason for the enhanced adapations to resistance exercise over longer periods of time. It also improves upon training induced satellite cell and myonuclei number during the first few months of use (effect of training experience variable unknown). Increased muscle IGF-1 mRNA (unknown if protein translation is also increased) The cellular hydration also does have an anti-catabolic affect in some studies but not others. The actual physiological relevance of these need more study though.

[JamesHarper1]

When do you guys take creatine: before or post workout?

[RedSoxBrah]

When do you guys take creatine: before or post workout?

It doesn't matter. I just mix it with my pre-workout drink.

[Eandretta96]

Well yeah I guess it can. I think at the time I was on maintenance or cutting so I probably would've seen better results.

[snorkelman]

It potentially does more than that. Short term use doesn't seem to affect myofibrillar and sarcoplasmic protein synthesis but it does seem to turn/enhance some myogenic regulatory pathways in the muscle which may be part of the reason for the enhanced adapations to resistance exercise over longer periods of time. It also improves upon training induced satellite cell and myonuclei number during the first few months of use (effect of training experience variable unknown). Increased muscle IGF-1 mRNA (unknown if protein translation is also increased) The cellular hydration also does have an anti-catabolic affect in some studies but not others. The actual physiological relevance of these need more study though.

supp section, you guys better keep an eye out for this guy ^^ He is dropping knowledge like a clumsy librarian

[rhadam]

supp section, you guys better keep an eye out for this guy ^^ He is dropping knowledge like a clumsy librarian

Isn't that Smitty's job?