This New Study Might Change How We Think About Creatine

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New Creatine Meta-Analysis

Greg Nuckols' Response Article

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When it comes to fitness supplements, creatine is often one of the first recommendations for anyone that wants to build muscle and get stronger. And up to now, that belief was strongly supported with scientific evidence. Creatine itself is one of the most studied dietary fitness supplements ever so it's hard to see how this can be refuted. Yet a new study that analyzed the current scientific literature came to quite an interesting conclusion about creatine and its effectiveness. Is it time for us to reconsider this supplement that has been a mainstay in many gym goers supplement routine? Let's take a closer look!

Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #creatine #gains #lifting

[CarbageMan]

I immediately had a noticeable increase in coordination and strength when I began supplementing creatine. I don't care if it directly causes stronger or larger muscles. It improves my workout. It has also been found to improve cognition. It's part of my long-term health and fitness plan regardless of hypertrophy.

[tonyteh]

The difference with creatine is obvious to me as I went on and off creatine quite a few times due to vacations. Example; I can do more reps of heavy weights after a month or so of retaking creatine. There was one time I stopped creatine completely for a few months just to test it out and I couldn't lift as many reps and those fewer reps felt a lot harder too. I took creatine for a month after that and everything went back to "normal" again.

[belmino]

My friend: "The worst she can said is No"

She: ...trivial to small...

[momatotsosrorudodi]

The water weight may not be lean mass, but the cosmetic change of muscles increasing in size mostly due to water is valuable in itself.

[greglnuckols]

Thanks for the shout-out! Glad you enjoyed the article

[andreykashin]

The most important benefit of creatine has always been performance not hypertrophy. More reps, more stamina during sports, faster recovery, more endurance during aerobic excercises, the list goes on and on. It is an excellent supplement, always worked for me.

[watermelonman]

My takeaway the couple of times I've dove into it is that creatine is a fine supplement when paired with plenty of resistance training and protein intake, but a ton of its value in my opinion is the cost. A huge container of the stuff goes for less than $50 and lasts for so outrageously long compared to protein because so little of it is needed. Even if it's benefits are only moderate, the extremely low cost to add has always made it a no brainer in my opinion.

[dynamicflashy]

I always thought that the intracellular water retention from creatine helped you to squueze in more reps and thus gain more muscle over time.
I didn't think it had a direct effect on hypertrophy anyway.
It's not a steroid.

[Jstroman]

Dosen't it allow you to lift with less muscle fatigue even if the lean gains are not as noticeable?

[MCSchuscha]

Hey there,

I wasn't sure if you'd catch this, but I'm genuinely excited about the idea and I really hope you'll consider making a video about weighted vests. I've been wondering about their potential role in fat loss, especially if you were to wear one for most of your day. I mean, could this trick our bodies into thinking we're carrying more weight and kickstart some interesting changes?

Honestly, I've been trying to find studies on this, but I'm coming up short. That's why I'm reaching out to you – I believe you could dig up some info or maybe even connect the dots between different studies on weighted vests. Your perspective on whether this could actually affect fat loss would be awesome.

Thanks a bunch! Looking forward to whatever you might share.

Take care :D

[ELHOMIE_LA]

Everyone gangsta til the example girl starts cryin

[Silviu]

Creatine definitely works! No idea how much in terms of hypertrophy but in terms of recovery, extra strength and extra reps it most definitely helps a lot!
It's the only supplement I've tried that makes a big difference.

[reconteam]

I got that Mitch Hedberg joke, RIP. Thanks for putting that in.

[deanr]

Oh sure, I finally start using it and this study comes out.

[Snerdles]

I started taking just 3g daily (I don't measure past the first few days, I just eye ball about 2/3 of the 5g scoop) a while back and can only describe my experience as miraculous. The first week I had my doubts, the second week I was kinda thinking maybe it had an effect, the third week I was very obviously able to do more or heavier work, and on week 4 I realized I had to completely re-do my training routine because my joints were starting to feel terrible but my muscles were still ready to go more.

Maybe I was just really deficient due to my diet (don't eat much red meat or fish), or maybe I'm just on the other end of the spectrum from non-responder. I've just never had anything work so well and so close to exactly as described in any supplement or food I've taken before.

[rasheed]

Creatine effect on muscle is more in relation to its effect on intermuscular water retention & endurance. it does help to a degree with output - hense results from output.

[ReeseAG]

Creatine definitely makes your muscles harder and slightly more plump from the water retention. I’ve been using it for almost 10 years and whenever I go a few weeks without it i can tell a pretty big difference in my exercise performance and pump.

[Quixote]

It's talked about a lot on longevity channels because it helps you retain your strength into old age. While muscle mass may not increase much, it does increase strength by around 10 to 15%

[arthurg.machado]

It doesn't matter if you got more muscle fiber per se, the amount of water being held in your muscles due to creatine makes your muscles seem a little bit more full, that's more then enough reason to use it for most people.

[Maximum_Natural_Muscle]

I never thought that creatine is making you gain pure muscle mass...
I always thought that creatine is causing water retantion and better recovery and more strength and more muscle energy.
So I dont understand why this new study is something that we have to be mindblown.
Only steroids can make you gain pure muscle directly.
Creatine is just creating an environment that is helping you with the training