Creatine powder in a scopper

I can see people saying “but Will, you have been singing the praises of creatine longer then anyone I know, now you tell us it’s all placebo effects!?” Not quite my friends as you will shortly learn. I have lamented as to why it makes little sense creatine should be in a pre workout product for the same reasons, and over the years would see people say things like “they only use creatine on workout days and similar, and I would tell them to stop doing that! Why? Creatine works chronically via elevated tissue levels over time that one maintains continuously, not acutely like say a stimulant. Yet, I have had people say “but I feel it when I take it before workouts.” No, no you don’t. What you “feel” is the placebo effect (which is a legit and interesting effect not to be underestimated or ignored…) as that’s not how creatine does its thing. So now you all can see that yes, under the right conditions, the effects creatine are actually placebo.

This study just published demonstrated exactly that, so again, take your creatine, as monohydrate, every day, Creapure sourced recommend, and worry about more important things like which coffee to use with your AlphaJoe… Capiche?

Psychological effect of acute creatine pre-workout supplementation induces performance improvement in resistance exercise

J. of Research in Sports Medicine June 2022

ABSTRACT

The purpose of this study was to test whether believed versus actual acute creatine ingestion impacted resistance exercise performance. Fifteen men (21.9 ± 2.7 years old) completed four bouts of three sets each of squat and bench press to volitional fatigue at a 10RM load with 1-min between-sets rest interval. Thirty minutes prior to each exercise bout, they received the following treatments in a randomized order: 1) nothing (CON); 2) 0.3 g·kg−1 dextrose placebo (PLC); 3) 0.3 g·kg−1 dextrose, identified as creatine (Cr-False); 4) 0.3 g·kg 20 −1 creatine, identified as creatine (CrTrue). Between-treatments comparisons included the total repetitions completed and the rate of perceived exertion.

Results revealed (p < 0.05) higher repetitions performed for all treatments versus CON for both squat and bench press. In the squat, more repetitions were performed with Cr-True (p < 0.001) and CrFalse (p < 0.001) than with either CON or PLC. Bayes Factor analyses revealed strong (PLC to Cr-True BF = 19.1) and very strong (PLC to CrFalse BF = 45.3) posterior probability favouring positive effects for both “creatine” conditions over PLC for the squat.

In conclusion, in acute measures, belief versus ingestion of creatine yields similar exercise performance.

People can also request a copy of the full paper HERE.

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