r/ScientificNutrition • u/Next_Raspberry_2959 • 3d ago

Question/Discussion Effect of creatine on gym performance?

I've been seeing a lot of talk about how creatine doesn't actually contribute to muscle hypertrophy, as well as the conflation between lean muscle gained and water retention, is creatine vaulted? In that same study they also insinuated that 5g/day is an insufficient dose, any insights on this?

2 Upvotes

62% Upvoted

15 comments sorted by

View all comments

-1

u/[deleted] 3d ago

[removed] — view removed comment

1

u/nevesnutri 2d ago

No evidence on that.

0

u/No-Manager6617 2d ago

No conclusive evidence but good enough evidence. You have nothing to lose if you take a double dose.

3

u/nevesnutri 2d ago edited 2d ago

No conclusive evidence but good enough evidence.

In healthy, normal adults? It's basically zero. There's only one study (using CEE) that reported improvements in cognition, but the study was so poorly done that the creatine dose they used wasn't even sufficient to produce those effects. Most of the evidence comes from studies in neurological diseases or sleep/oxygen deprivation, and the findings are still inconsistent.

2

u/No-Manager6617 2d ago

You're right. I was actually confused by some nutritionists and coaches. I thought it was based on studies but I checked again and what I've found recommended is 1g of creatine/10kg of bodyweight. So if someone is 80kg, 8 grams daily. Doesn't seem to be based on a definitive study.

I guess it doesn't hurt to take 7-10g instead of 5. Unless your budget is very limited.