Topic: Creatine Supplementation article

[Andy Dick]

My question, and maybe Eamonn can answer it since he poured over much research in doing the study, is how much of a significant difference did the creatine supplementation have compared to a control for strictly olympic lifting?  Much of the research I have read stated that creatine had an effect but it was mostly for people doing a higher volume of reps and shorter rests.  The few research that I saw that involved longer rests found no significant difference.  How well does it work for one doing low reps and long rests?  Much of my lifting is low reps (not exceeding 3 reps at a time and this rarely happens) with basically 2 of 3 exercises a day.  Would there be much of an effect for a person like me assuming my body is receptive to it?

[Jeff Roark]

you're not likely to get much of anything from it. If one wants to supplement their diet, go with supplements that can possibly improve your health. I personally have tried way too many exotics and ended up disappointed. A decent multi-vit/min, digestive enzymes, dessicatted liver powder, Cod Liver Oil, and Wheat Germ Oil are the top of the list for a lifter in my opinion. All food based and health promoting. Back up a good solid diet with those listed and you can't get much better. I'd just let the rest of it go as its not worth the money.

[Eamonn Flanagan]

My question, and maybe Eamonn can answer it since he poured over much research in doing the study, is how much of a significant difference did the creatine supplementation have compared to a control for strictly olympic lifting?  Much of the research I have read stated that creatine had an effect but it was mostly for people doing a higher volume of reps and shorter rests.  The few research that I saw that involved longer rests found no significant difference.  How well does it work for one doing low reps and long rests?  Much of my lifting is low reps (not exceeding 3 reps at a time and this rarely happens) with basically 2 of 3 exercises a day.  Would there be much of an effect for a person like me assuming my body is receptive to it?

Hi Andy, good question. There have been few, (if any?) studies that have directly examined the supplement's use in weightlifting programs. I dont know if you have read the full pdf of the article but one of the things I mention in it, is that I would see the supplement being more beneficial in general physical preparation phases. Early season phases where number of lifts/repetitions (volume) is very high, average intensity might be lower, rest intervals between sets is lower (30-90 seconds) and number of exercises is higher. I also mention that in competition specific phases where number of lifts/repetitions (volume) is lower, intensity is higher and recovery periods are longer (> 2 minutes) then the relative value of the supplement to weightlifters would be reduced and its use should be questioned especially when one considers the effect on bodyweight.

However, Mike Stone and others have in the last couple of years discussed high repetition and cluster training for weightlifters (as a general preparation phase) and I think the supplement would be particularly useful if a lifter was employing such training.

[Chris Ⓐ LeRoux]

Another, and the best, reason not to take supplements IF you are subject to drug testing that I can't believe I didn't mention in this thread earlier.....:

http://weightliftingexchange.com/smf/index.php?topic=5190.0