Right now I'm on a pink lemonade kick, but I've still got 3 containers of others to go through.
Right now I'm on a pink lemonade kick, but I've still got 3 containers of others to go through.
With the known differences in fiber type across a population it should be obvious that there will also be clear variability the effect that supplemental creatine has on muscle stores and subsequent training performance. The data support this. From a totally subjective pov I have never felt like I got much of a boost when starting (restaring) taking creatine, yet i have taken it pretty consistently for 15+ years. That is because during that time there have been periods where I stopped taking it and every time my performance dropped precipitously.
I guess the benefits from supplementation are gradual and slow enough that they are difficult to discern from normal training progression, yet the rate at which muscle stores are lost upon discontinuation and the subsequent effect on performance is fast enough to bring progression to a quick halt, or to even cause back peddling, and that makes the effect a bit more obvious.
On another note, for those freaking out at not being able to find trueprotein it is now called truenutrition.com
Yes the differences due to genetics probably represent about 20% of fiber type distribution max, although I'm not sold on these numbers as the experiments done are not up to my liking. I'd posit that non responders already have a high enough muscle [Creatine] so that any additional supplementation does not improve force production markedly. I'd also posit that the mitochondrial energy production effects of creatine supplementation regardless of genetic factors still make it an ergogenic aid, although for different reasons that muscle gain/strength gain.
More simply, everyone should take creatine in my opinion.
Got a good deal through Scivation about a year ago.
Is this list in any sort of order of preference if you are starting a supplement program and can't afford or don't want to take all of these?
thanks
Top 5 in order of importance:
1) Whey
2) BCAA
3) Creatine
4) Beta Alanine
5) Everything else
Yea, lots of that stuff too.