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Does creatine make a difference?

Posted on 3/5/24 at 8:41 pm
Posted by Yeahbuddy35
Swagtown USA
Member since Nov 2021
152 posts
Posted on 3/5/24 at 8:41 pm
I am currently lifting twice a week and running three times a week. Will taking a regular does of creatine (5 grams per day) help me in my workouts? How will this affect the running?
Posted by GEAUXLPOST
Member since Sep 2012
1330 posts
Posted on 3/5/24 at 8:57 pm to
Yes.
Posted by Ace Midnight
Between sanity and madness
Member since Dec 2006
89485 posts
Posted on 3/5/24 at 9:04 pm to
quote:

How will this affect the running?


I'm not sure it ever helped me in this area.

It did help with strength gains. I had never supplemented seriously before (other than protein powder) and it was reasonably noticeable in a stack with protein. Probably some placebo to it, but I was a fairly experienced lifter and, subjectively, it seemed to help both workout endurance and shorten recovery time.

YMMV as always.
Posted by lsu777
Lake Charles
Member since Jan 2004
30966 posts
Posted on 3/5/24 at 10:05 pm to
The studies all show it does help
Posted by ronricks
Member since Mar 2021
6377 posts
Posted on 3/6/24 at 3:56 am to
Creatine works. Around 1 in 4 people are non responders to creatine for muscle building but creatine has many other positive benefits to the human body and everyone should take it.
Posted by Mo Jeaux
Member since Aug 2008
58554 posts
Posted on 3/6/24 at 3:57 am to
Yes. It also has brain benefits.
Posted by tigers33
Mountains
Member since Oct 2007
706 posts
Posted on 3/6/24 at 5:53 am to
When do you take it on a workout day/day off?
Posted by Mo Jeaux
Member since Aug 2008
58554 posts
Posted on 3/6/24 at 6:22 am to
I take it everyday, unless I forget to do so.
Posted by lsudav
Texas
Member since Nov 2005
745 posts
Posted on 3/6/24 at 6:41 am to
What creatine do you guys take? Capsules or powder?
Posted by JL
Member since Aug 2006
3038 posts
Posted on 3/6/24 at 7:22 am to
Powder, from what I've read here try to get one that is labeled creapure.
Posted by Yeti_Chaser
Member since Nov 2017
7443 posts
Posted on 3/6/24 at 7:24 am to
I've never noticed anything but the studies all support it so I take it anyway
Posted by Mo Jeaux
Member since Aug 2008
58554 posts
Posted on 3/6/24 at 7:30 am to
I take a creatine monohydrate powder from Nutrabio.
Posted by West Palm Tiger561
Palm Beach County
Member since Dec 2018
1527 posts
Posted on 3/6/24 at 7:35 am to
Creatine is the best supplement in my opinion. You feel a major difference when you start taking it. You feel a major difference when you get off it.
Posted by Salmon
On the trails
Member since Feb 2008
83525 posts
Posted on 3/6/24 at 8:01 am to
quote:

Does creatine make a difference?


Yes. Just be aware that it takes at least a month of daily 5g to reach saturation, so you won't notice much difference until then.
Posted by Yeahbuddy35
Swagtown USA
Member since Nov 2021
152 posts
Posted on 3/6/24 at 9:06 am to
I’ll usually take it in the evenings. Generally after a workout.
Posted by Yeahbuddy35
Swagtown USA
Member since Nov 2021
152 posts
Posted on 3/6/24 at 9:08 am to
Does anyone else feel like it messes with their sleep in some way? I’ve been sweating more in my sleep since taking it and apparently mumbling in my sleep more too.
Posted by hogfly
Fayetteville, AR
Member since May 2014
4634 posts
Posted on 3/6/24 at 9:17 am to
Just to chime in with personal experience:

Was in a rut of no real gains and pure maintenance for the last 3 years or so (I'm turning 51 this year). After a few months on creatine, I noticed a greater capacity for work in my workouts and started increasing my loads on all my exercises.

Gains since creatine:

Went from pulling 315 for 5 reps to pulling 365 for 5 reps on my deadlift.
Went from pushing 70 lb. dumbbells to 80 lb. dumbbells for 5 reps on my incline bench.
Went from struggling with pullups (I had some nagging tendonitis issues) to 5x5 pullups. One day a week, I'm doing 5x3 weighted with 25 lbs.
Went from 3x5 single arm overhead press with 24kg kb to 3x5 with 28kg kb,

Also have added Turkish Get Ups and dips back into my workouts which I'd lost the appetite to do. And yes, I know everyone is asking "where are the squats." Unfortunately, I mainly only do racked kb front squats, BSS, and lunges without really trying for gains on those exercises. Squats bother my back, so I don't work toward real increases in loads there.

Basically, I'm back to working out with the capacity and weights that I did in my mid-30s and just feel like I'm getting stronger.

I've definitely gained some water weight (and actual weight) which I need to address, but the strength (and physique) gains are legit.
This post was edited on 3/6/24 at 9:20 am
Posted by OysterPoBoy
City of St. George
Member since Jul 2013
35009 posts
Posted on 3/6/24 at 9:32 am to
quote:

started increasing my loads


Posted by hogfly
Fayetteville, AR
Member since May 2014
4634 posts
Posted on 3/6/24 at 9:42 am to
The tadalafil took care of that...
Posted by poule deau
Member since Jan 2009
1405 posts
Posted on 3/6/24 at 10:09 am to
quote:

Just be aware that it takes at least a month of daily 5g to reach saturation


I purchased a version of creapure that says take for 8 consecutive weeks, then take 4 weeks off.

Any idea what would be the issue here?
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