Randomized, double-blind, placebo-controlled trial finds creatine alone produced measurable improvements in body composition, strength, memory, cognitive processing, and metabolic markers.
Brought to you by Creapure. You have to be really careful about stuff that comes from the Journal of the International Society of Sports Nutrition on this topic. It's got a long history on this, and a long history of misrepresenting information. The devil is very much in the detail:
"Because creatine increases intracellular water within muscle, some of the increase in lean mass may reflect increased cellular hydration rather than solely new muscle tissue."
It's almost certainly water. Lean mass doesn't automatically mean muscle. Lean mass is anything that's not fat.
For those interested we have a number of articles on this subject, including talking about the new interest in "10g" which appeared a few years back. Check out fitnesstroll on here.
One has to start from the understanding that these scientists are joined at the hip with the company that makes Creapure, Alzchem Trostberg GmbH and have long history pushing creatine in a flawed way. That doesn't mean everything they say is wrong. But you have to start from that point. If they wanted the answer to that they could have specifically tested for it. Another thing is "untrained" in the study. Untrained it's possible to up strength without any significant muscle increase, it's more neural adaption at first. Creatine is assistive for strength work, yes, so could it in theory help in those untrained cases ? Is the water itself helping? Maybe. Assuming we're not looking at something else going on in the study. Does it create *dry* muscle out of thin air ? Probably not so much, esp in 12 weeks.
Creatine is probably one of the the most legitimately well studied supplement out there. That being said one has to be careful as it can stress the kidneys. I use 5 gm on workout days and leave the rest alone.
Thank you for the study note, so we can look it up. Because we need close understanding of the living context.
With respect , we might sense there is more revelation needed in your reporting . What was the reference group or population’s true age range (middle age and older is a broad idea without functional markers), gender, typical hydration, standard diet, meat eaters or not, pre-study, study period and post-study macro and micro-nutrient intake, sun exposure etc?
I humbly observe that public ‘health’ product reports made without characterizing the test subject population are missing essential information required for meaningful interpretation.
Readers must wonder about the biological inferences built into conclusions about product effects. In principle and practice, material effects of a nutritional supplement cannot necessarily be generalized from test results described in terms of product effects on ‘people’ any more on the health side of the public biology equation than in the disease-driven standards. Without the human subject into, the report on the study is as useful as the messages from authorities like Dr Fauci and colleagues who claimed they took a shot their own contractors made, know they are alive months or years later m, and therefore have the science needed to promote the gross assumption that a novel mRNA vaccine and its platforms are safe and. effective for everyone.
My sister seems to think taking creatine caused her muscles to ache and her hair to get dry . 🤷♀️.I take it and I don’t have any of those side effects that she claims to have had . I also can’t tell that it helps me
Taking isolated nutrients like creatine can potentially signal to your body to down regulate the enzymes needed for protein synthesis, thus leading to kidney disease in some people.
Sardines are high in whole food sourced creatine and other healthy nutrients.
In 1980, one of the best built and healthiest fifty year old man I ever saw ...was simply into eating lots of fruit and raw vegetable salads. He would enter contests and beat out 20 - 30 year old men. He had all his hair, no gray, no glasses and a 28 inch waist. He had been on this diet, since he was 16 years old...and he worked out every other day. He did a lot of walking and surfing, too. The last time I spoke to him on the phone was several years ago, he was in his 90s and still biking around the town. He taught me to hold my hands over my food and ask the Creator to bless the food. He said that it doesn't have real value, until you ask a blessing. It 'energizes' it. At 92, I am healthier and more active than I was at 30. I followed his advice.
Great study! I don't know how you do it Nicolas getting all this research out to us so fast plus all else that your job requires. You are amazing!
Brought to you by Creapure. You have to be really careful about stuff that comes from the Journal of the International Society of Sports Nutrition on this topic. It's got a long history on this, and a long history of misrepresenting information. The devil is very much in the detail:
"Because creatine increases intracellular water within muscle, some of the increase in lean mass may reflect increased cellular hydration rather than solely new muscle tissue."
It's almost certainly water. Lean mass doesn't automatically mean muscle. Lean mass is anything that's not fat.
For those interested we have a number of articles on this subject, including talking about the new interest in "10g" which appeared a few years back. Check out fitnesstroll on here.
If it was just retained water, why would muscle strength increase?
One has to start from the understanding that these scientists are joined at the hip with the company that makes Creapure, Alzchem Trostberg GmbH and have long history pushing creatine in a flawed way. That doesn't mean everything they say is wrong. But you have to start from that point. If they wanted the answer to that they could have specifically tested for it. Another thing is "untrained" in the study. Untrained it's possible to up strength without any significant muscle increase, it's more neural adaption at first. Creatine is assistive for strength work, yes, so could it in theory help in those untrained cases ? Is the water itself helping? Maybe. Assuming we're not looking at something else going on in the study. Does it create *dry* muscle out of thin air ? Probably not so much, esp in 12 weeks.
I take creatin daily but only 5g as that was recommended by my original source. Would 10g be to much long term, like every day all the time?
Were BUN, creatinine and GFR measured in participants?
Creatine is probably one of the the most legitimately well studied supplement out there. That being said one has to be careful as it can stress the kidneys. I use 5 gm on workout days and leave the rest alone.
Thank you NIcolas! You sir, are brillant!
Thank you for the study note, so we can look it up. Because we need close understanding of the living context.
With respect , we might sense there is more revelation needed in your reporting . What was the reference group or population’s true age range (middle age and older is a broad idea without functional markers), gender, typical hydration, standard diet, meat eaters or not, pre-study, study period and post-study macro and micro-nutrient intake, sun exposure etc?
I humbly observe that public ‘health’ product reports made without characterizing the test subject population are missing essential information required for meaningful interpretation.
Readers must wonder about the biological inferences built into conclusions about product effects. In principle and practice, material effects of a nutritional supplement cannot necessarily be generalized from test results described in terms of product effects on ‘people’ any more on the health side of the public biology equation than in the disease-driven standards. Without the human subject into, the report on the study is as useful as the messages from authorities like Dr Fauci and colleagues who claimed they took a shot their own contractors made, know they are alive months or years later m, and therefore have the science needed to promote the gross assumption that a novel mRNA vaccine and its platforms are safe and. effective for everyone.
Thank you Nicholas this is really helpful.
does this apply to creatine monohydrate?
Yes it does. Read the very first line, the link will take you to an article on CrM, which stands for creatine monohydrate. Cheers
My sister seems to think taking creatine caused her muscles to ache and her hair to get dry . 🤷♀️.I take it and I don’t have any of those side effects that she claims to have had . I also can’t tell that it helps me
Taking isolated nutrients like creatine can potentially signal to your body to down regulate the enzymes needed for protein synthesis, thus leading to kidney disease in some people.
Sardines are high in whole food sourced creatine and other healthy nutrients.
In 1980, one of the best built and healthiest fifty year old man I ever saw ...was simply into eating lots of fruit and raw vegetable salads. He would enter contests and beat out 20 - 30 year old men. He had all his hair, no gray, no glasses and a 28 inch waist. He had been on this diet, since he was 16 years old...and he worked out every other day. He did a lot of walking and surfing, too. The last time I spoke to him on the phone was several years ago, he was in his 90s and still biking around the town. He taught me to hold my hands over my food and ask the Creator to bless the food. He said that it doesn't have real value, until you ask a blessing. It 'energizes' it. At 92, I am healthier and more active than I was at 30. I followed his advice.
How many people were in the study?