Is Creatine an Overrated Supplement?

[SwoleSamson]

I have heard issues with people loading up, or just seeing no results. What is the truth behind Creatine?

[TrainForPain]

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[tpciteh]

Generally speaking, Creatine is the the most consistently appreciated supplement on the market in terms of it providing results. Don’t get me wrong, it’s creatine and not testosterone so you have to set your expectations but it does work. Countless athletes from all different sports can back this up.
Not sure what “issues” you’ve seen with loading - I’ve never heard of any with any real evidence. I do know that loading isn’t necessary though. You can load if you want but as long as you take the right amount consistently (every day) your saturation levels will remain where you want them.

The bad reports you might have come across could well be from “none responders”. It is understood that some people don’t respond to the positive effects. They don’t have any negative effects to speak of either. Just nothing happens. Apparently it affects around 25% of people (being a none responder that is) but I’ve only seen that on my research travels so not sure how backed up it is.

Summary is: it works for most people. It’s safe for pretty much everyone (you would know if you had a medical condition putting you in danger) and there’s no real issues with loading other than it not being needed.

[Andrewgen_Receptors]

Tbh I’ve never noticed the difference between creatine supplementation and not. I imagine it’s more related to your protein intake as to whether you benefit from it or not, but that’s just me saying that as a “bro”.

If you eat 200g+ protein every day, i imagine your body is already saturated with creatine.

[marine77]

From red meat

[Andrewgen_Receptors]

Are you asking if I get it from red meat or advocating for using red meat because of its higher creatine content?

[marine77]

Sorry to necro an ancient thread… just saying red meat’s creatine content is decent if enough is eaten but supplementation is easier

[FlatsFarmer]

A quick search says you would need 4.4 pounds of meat per day to get the 5 grams of creatine you would get from supplementing.

[Andrewgen_Receptors]

5g is the loading phase.
Once saturated, it’s 3g.

All im saying is that supplemention of it has never even been noticeable to me.

[zecarlo]

Doesn’t your body produce a couple of grams per day? If you get another couple from food, you’re close to supplementation levels.

[Njord]

I eat a lot of animal protein and especially red meat, and creatine supplementation does seem to give a noticeable boost. Just my $.02

[marine77]

5 grams times 4 to 5 times a day for a week was the loading phase iirc

[Andrewgen_Receptors]

Last i saw was 5g daily for 30 days, but honestly i stopped paying attention. I think it’s an overrated supplement.

[taylortooswift]

I can normally tell a difference. Maybe it’s a placebo but I always feel a little stronger when I’ve been consistently taking it. I just mix it in with my preworkout before the gym daily.

[fitafter40]

I noticed strength increases with creatine

[FlatsFarmer]

Based on the responses in this discussion, creatine gets more effective the older you are.

If you’re in your 20s it’s probably over rated. I tried creatine 3 or 4 times between the ages of 18 and 25 and never noticed much.

Then I tried it again when I was 43. I gained a couple pounds and my woman commented on my shoulders and arms looking swollen within just a couple days.

I also felt like I had more energy to get through the end of workouts. But it’s possible that I just got in slightly better shape during the time I was experimenting, and that had nothing to do with the creatine.

[Njord]

@FlatsFarmer

Based on the responses in this discussion, creatine gets more effective the older you are.

I can believe it. I would imagine training style matters too. I don’t notice much difference if I’m doing high volume, high rep training but when peaking for PRs and powerlifting I do see a boost during heavy triples and singles.

[T3hPwnisher]

@FlatsFarmer

If you’re in your 20s it’s probably over rated. I tried creatine 3 or 4 times between the ages of 18 and 25 and never noticed much.

Then I tried it again when I was 43. I gained a couple pounds and my woman commented on my shoulders and arms looking swollen within just a couple days.

Could this also be because young bucks are out there crushing steaks and burgers on the regular and older dudes are told to cut that sh*t out and start drinking kale and eating tofu so that their hearts don’t look like a basketball stuffed with ricotta cheese and they believe it?

[freshyfresh]

@FlatsFarmer

If you’re in your 20s it’s probably over rated

For what’s it worth, I think I almost always look more jacked when taking my creatine everyday. I stopped back in end of Feb/early April but put it back in at the beginning of May and feel like I look better

But I won’t rule out that mentally taking my creatine every morning is like a “small win” so I end up doing more correct stuff for recovery and training through out the day.

[FlatsFarmer]

I did work at Texas Roadhouse and crush pounds of steak every week for a portion my 20s.