It works, with caveats.
It probably makes sense for me at my age, but I do need to work out more. I’m doing it every morning, with beet root for my BP.
It works, with caveats.
It probably makes sense for me at my age, but I do need to work out more. I’m doing it every morning, with beet root for my BP.
The ai written article gets some things wrong. Creatine isn’t marketed as a miracle supplement that helps make gains in a short period of time or without lifting weights. Creatine produces small but measurable results over a long period of time, like a year, it isn’t effective for all people, and people also get it from eating meat, especially red meat. A study that looks at supplementation but doesn’t take into account diet might produce the wrong conclusions.
Creatine does pull water into muscle tissue but that is how creatine helps the body build muscle. It triggers several biomechanical responses that help muscle growth over time. It is good for people of all ages and its great that it provides a modest brain boost for old people and a small one for young people. It works, its safe, and there isn’t any reason not to supplement it.
I liked Dogbert’s characterization of “meta study” conclusions. Somewhere between a horoscope and MSNBC News.
One thing that article alludes to is that good exercise science is surprisingly difficult and expensive.
To have 2/3 of old women in an intervention group continue to lift weights and walk for two years would be enough to make the researchers happy. That itself is a publishable result. But how to measure their metabolism, muscle group recruitment, nervous system activity, etc.? To even begin, find seven or eight figures in funding.
So these things usually rely on uncontrollable and often self reported variables such as Rating of Perceived Exertion. https://pmc.ncbi.nlm.nih.gov/articles/PMC12303974/
Before creatine was available as a powder athletes traditionally obtained it along with the other nutrients in the pounds of red meat they ate. https://classicphysiquebuilder.blogspot.com/2009/02/reg-parks-diet-for-classic-physique.html?m=1
As for me, I will begin breakfast today with whole milk, coffee and 5 grams of creatine.
https://www.nowfoods.com/products/sports-nutrition/creatine-monohydrate-micronized-powder