Lets get into it.
Im an Exercise PhysiologistHeres Why You Shouldnt Worry About Cortisol Spikes When You Do HIIT Workouts.
Its hard to scroll through TikTok without seeing another fitness influencer recommending creatine to build muscle and boost performance.
What did the study find?
People in the creatine group started using the supplement a week before they began the exercise program.
But the gains eventually matched those of the control group with time.
…
There is a lot of evidence that creatine is beneficial for many other different components of health and performance.
I would however recommend people may have to temper expectations.
Thats when youre getting quick increases in muscle and you see great gains.
Does Dancing Count as Cardio?
If you skip that phase, he says it will take longer to see results.
But Hagstrom says the need for a loading phase is a myth that just wont die.
Lower, daily dosages of creatine supplementation (i.e.
3-5 grams/day) are effective for increasing intramuscular creatine stores, muscle accretion and muscle performance/recovery.
It would be really interesting to see if creatine has more of a long-term benefit, he said.
…
Some research even suggests that creatine mayhelp support memory, although that data is less robust.
So, whats the takeaway here?
Theres more data than not to support the use of creatine to help build muscles.
But Matheny stresses that you dont have to go this route.
This may also help you bypass bloating and abdominal discomfort, Matheny says.
Creatine is unlikely to completely make or break your workout gains, regardless.
But, if youre interested in taking it, theres still no reason not to.
Creatine is one of the most studied amino acids, Matheny says.
Its effectively proven that it does work.
…
Got it, you’ve been added to our email list.
