Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
OK now who wants to put this into laymans terms as to actual physical impact on lifting and ability ie using that study in real terms what % increase in strength would one see in the differing groups.
Im taking a step back here from my usual stance of being anti supps, but I still dont think it is a long enough study to show all the concerns and the benefits in respect of value for money versus performance
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BFG
"The time for talking has passed, actions are speaking louder than words."
Creatine works. It's cheap. Dump it in your PWO shake, it's not that hard.
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I do not workout. I TRAIN.
I do not eat. I FEED.
I do not sleep. I RECHARGE.
My greatest fear in this life is the fear of being ordinary.
it'd be hard to give a real % because like most things it'd depend on a lot of factors. I've read somewhere between 6-10% is pretty normal in strength gain. That doesn't mean that you\I would get that and it's hard to say that % by X time, and even then on the low side 5% may not be that much in terms of weight depending on the lift and how strong you are on it anyway.
bottom line for me is the price to (potential) benefit ratio is low enough that it's worth it to go ahead and toss it in the shake.
Creatine works. It's cheap. Dump it in your PWO shake, it's not that hard.
thats mighty helpful if I had wanted that kind of response I would have put it on Tnation.
Looking at the differentials in the results it does not look that astounding in terms of effectiveness over the full study period as opposed to the immediate gains which do look more impressive. Im interested though to see how that relates to strength
And it would be hard to take creatine with a glass of milk, a banana and a home made low fat flapjack or at least the end resul would look pretty vile
__________________
BFG
"The time for talking has passed, actions are speaking louder than words."
thats mighty helpful if I had wanted that kind of response I would have put it on Tnation.
Looking at the differentials in the results it does not look that astounding in terms of effectiveness over the full study period as opposed to the immediate gains which do look more impressive. Im interested though to see how that relates to strength
And it would be hard to take creatine with a glass of milk, a banana and a home made low fat flapjack or at least the end resul would look pretty vile
I just don't understand what you're looking for. I've read a shit load about creatine and could have made my response more complicated, but why? Creatine has been shown to be way more effective than any other supplement out there, it's been all but proven that it works, and it's cheap as anything. Hell, I first started taking it in college because my high school friends took it and said it worked, the only 'research' I saw on it was advertisements, but I gained about 10lbs in two weeks and got stronger, so I've been taking 5-10g every training day since and I don't care if some study came out 'proving' it didn't do anything. It's $30 for a years worth, you can find that much money in change if you keep your eyes open. Like Gobbla said, the cost:benefit ratio is so low, why wouldn't you try it? There's a small percentage of people who are non-responders, but if your diet is right creatine will most likely make a difference. I'm not waiting on a definitive study that says creatine will make you X% stronger cause I don't care, it works for me and a shit load of other real people and it's not making me broke, that's all I need to know.
As far as taking with milk and a banana, that would work, stick it in a blender?
__________________
I do not workout. I TRAIN.
I do not eat. I FEED.
I do not sleep. I RECHARGE.
My greatest fear in this life is the fear of being ordinary.
for the most part people seem to respond well to creatine although results vary
some people are referred to as creatine non-responders (little or no noticeable benefits) seems to be related to supersaturated creatine receptors, therefore further supplementation offers no additional benefits
i seem to be one of those
for the most part people seem to respond well to creatine although results vary
some people are referred to as creatine non-responders (little or no noticeable benefits) seems to be related to supersaturated creatine receptors, therefore further supplementation offers no additional benefits
i seem to be one of those
And it would be hard to take creatine with a glass of milk, a banana and a home made low fat flapjack or at least the end resul would look pretty vile
you can just dissolve it in a glass of water. No taste.
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
OK now who wants to put this into laymans terms as to actual physical impact on lifting and ability ie using that study in real terms what % increase in strength would one see in the differing groups.
Im taking a step back here from my usual stance of being anti supps, but I still dont think it is a long enough study to show all the concerns and the benefits in respect of value for money versus performance
There is a lot of contradictory evidence when it comes to Creatine, the population response has been questioned as has any ergogenic effect. What this study begins to see is that there are additional effects besides what is typically seen, e.g. the possiblility of increased satellite cell activity.
Since it's been seen that in order for hypertrophy to occur, once the sarcoplasmic volume has reached a limit, satellite cells must be activated and differenitated and then fuse with existing myofibrils. This sequence gives rise to increases in mRNA machinery and enhanced cell volume.
So when looking at Creatine, and the reason I wrote this article, we have to look passed the obvious affects (again these can go either way) and look at how else it may contribute to strength or size changes.
creatine : new look at an old friend
having never seen any significant difference in performance or growth
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