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“We’ve got 99 problems, but being fit ain’t one”

Today we’re talking about the absolute beef-cake of a creatine study that came out this weekend.

Let’s dive in!

The Creatine Chronicles:
Reality Check on the Muscle Building Marvel

This past weekend, our beloved gym-bro science gurus, Alan Aragon and Brad Schoenfeld, dropped a colossal meta-analysis on creatine supplementation that's got everyone’s hands buzzing. Or is that the pre workout?

The results of this study were a little unexpected, as it splashed some cold water over the excitement around creatine. It wasn’t doom and gloom, but it effectively told everyone to calm tf down evangelizing the benefits of creatine.

Being an evidence based publication, we can’t just sweep it under the rug. Although we might have if not for the big names involved. Is that indicative of possible bias? Of course! Our mascot is a head of broccoli doing bicep curls, what do you think we do over here?

But that’s the thing, you don’t read research to strengthen your existing beliefs and throw out what doesn’t align. That’s not science. That’s dogma. That’s the Paul Saladino school of medicine. Zing!

Alright, enough chitty-chatty, let’s get down to the nitty-gritty.

What’s the background here: Creatine is a naturally occurring compound found in our muscles, and it's a popular supplement among athletes and gym-goers for its potential to enhance performance and muscle growth.

Creatine plays a very important role in the creatine-phosphate system. Shocking we know.

Listen, the energy pathway stuff is very boring and we don’t want to see your eyes glaze over. So we did what anyone would do in 2023. We asked Chat GPT to explain creatine supplementation with a metaphor so we wouldn’t get bored!

Think of the creatine-phosphate system as a sprinter running a 100-meter race. The sprinter represents the energy demands of our muscles during high-intensity activities. Just like a sprinter needs a burst of energy to reach their top speed quickly, our muscles need a rapid energy source to perform intense actions.

Now, imagine the stored ATP in our muscles as the initial push the sprinter gets off the starting blocks. This push gives the sprinter a quick burst of speed, but it's not enough to carry them through the entire race.

The creatine-phosphate system acts as a reserve energy source, similar to a turbocharger in a car. WAIT When the sprinter (our muscles) starts to run out of the initial energy from the starting blocks (stored ATP), the turbocharger (creatine-phosphate system) kicks in to provide an extra boost of energy YOU GUYS to help the sprinter maintain their speed and…

CREATINE IS THE NOS TANK IN DOMINIC TORETTO’S CAR!

Everything relates back to Dominic Torretto and the Fast and Furious if you’re patient enough.

Supplementing with creatine is like making sure your NOS tank is full before the big race.

Back to the study. 

While the analysis found that creatine supplementation does indeed promote a small increase in skeletal muscle hypertrophy when combined with a regimented resistance training program, the magnitude of this effect was fairly small. So, what does this mean for you and your fitness goals?

While creatine supplementation may offer some benefit, it's not a magic bullet for muscle growth. It's important to remember that consistency in your resistance training program and a well-rounded diet are also key components in building muscle.

Another metaphor: Creatine is actually more like investing in index funds. It’s boring but you’re going to get modest returns that compound over time. (1-2 extra reps lifted here and there). But over time those extra reps start to add up and you end up a lot stronger than you would have been.

Short term, it won’t have much difference. But long term, you can really have a big impact on your gainz.

Once again consistency reigns supreme. Annoying, but not entirely surprising.

Creatine Tips From the Study:

1. Take it consistently: 3-5g per day 7 days a week, not just on workout days.

2. Pairing creatine with carbs: can enhance absorption/uptake into the muscles.

3. Combine with resistance training: seems to be a bit of a no brainer here, but maybe not!

4. Stay hydrated: Creatine can cause some water retention (in the muscles) so it's important to stay hydrated to avoid any potential side effects like cramping or dehydration.

5. Be patient: Results take time and this won’t have a massive impact. But your improvements will compound over time. Trust it.

The study did also recommend trying a loading phase, but we do not. Stomach distress is an all too common side effect and it tends to turn people off from taking it consistently. It’s just not necessary.

Bottom Line: We still think creatine should be part of your regimen. It’s the most studied supplement on the market. Just don’t let your expectations run wild.

Have a positively cracking Tuesday! And don’t forget to come back tomorrow for the exciting feature on music and working out!