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I mean, that's kind of the gist of supplements as a whole, you only take them if you cannot replicate it using a normal diet/lifestyle. The biggest example for

I mean, that's kind of the gist of supplements as a whole, you only take them if you cannot replicate it using a normal diet/lifestyle. The biggest example for this IMO is Vitamin D. If you can spend time in the Sun regularly every day, you won't ever need to touch vitamin D. But how realistic is that for most people ? The only supplement I've encountered so far that has a noticeable effect that cannot be reproduced with any realistic diet is creatine.

nervousvarun 4y ago
Creatine...would say especially if you're male, is such a game-changer. Recently got my dad who is in his 70s to start taking it and it's been enormously positive for him. Really good stuff. Personally think it's probably equally valuable for women but can't get my wife to take it (worried about the bloating which is a thing). To your point it would be very difficult to get the equivalent creatine from your diet. Would take a lot of steak.
- rex-mundi 4y ago
  What benefits did you Dad get from it?
  - nervousvarun 4y ago
    More weight and energy/faster recovery with his circuit training. His overall lean muscle tone has visibly improved. Haven't asked him about his cardio training but he's moving more weight around than he did before and that's creating benefits for him overall.
- taeric 4y ago
  Did you look at any of the studies that showed placebo effects comparable to creatine? It is insane, as we know the mechanism for how creatine does its thing. Still, the social effects of being told it is effective seems to be the dominant reason it is as effective as it is.
  - nervousvarun 4y ago
    Have not seen those studies. Creatine is one of the most studied supplements out there though so would think the empirical data supports it at this point. I'm speaking anecdotally of course. I used to cycle creatine but now I just always take it. When I'd cycle off I'd lose 5-10 lbs every time. Thats mostly water weight but my lifts would decrease about 10% as well. Not to mention the extra energy (more reps not just more weight) It makes a significant difference for me.
    - taeric 4y ago
      It is one of the more studied drugs, agreed. We are very confident it works. Which is why the studies that show being told it works is a major driver are insanely interesting and worth checking on.
- mancerayder 4y ago
  I lift weights and do other exercise but never took Creatine. Are there benefits that aren't tied to exercise performance specifically as a goal ? Does it have downsides in the body?
  - smileysteve 4y ago
    Non exercise performance benefits: - helps build skeletal support muscles which reduces osteoarthritis and treats osteopetrosis - helps strengthen the heart muscle - the brain also uses atp, increased brain function (anecdotally, can help reduce brain fatigue)(Parkinson's, als, Huntingtons, possibly Alzheimer's Downsides: Increased load on the kidneys - which combines with an increased load from muscle breakdown (which it can reduce, but most likely the workout with it will increase muscle breakdown) - don't take it and workout hard if you are approaching renal failure. Some stomach upset, diarrhea, and muscle bloating.
vassy 4y ago
I was reading your comment and wanted to comment about creatine until I saw it added at the end. With over 20 years of gym training and taking massive amounts of supplements, I totally agree. Apart from protein if you can't get enough from food, I find that everything else is either useless or not worth the price.

nervousvarun 4y ago

Creatine...would say especially if you're male, is such a game-changer. Recently got my dad who is in his 70s to start taking it and it's been enormously positive for him. Really good stuff. Personally think it's probably equally valuable for women but can't get my wife to take it (worried about the bloating which is a thing). To your point it would be very difficult to get the equivalent creatine from your diet. Would take a lot of steak.

rex-mundi 4y ago
What benefits did you Dad get from it?
- nervousvarun 4y ago
  More weight and energy/faster recovery with his circuit training. His overall lean muscle tone has visibly improved. Haven't asked him about his cardio training but he's moving more weight around than he did before and that's creating benefits for him overall.
taeric 4y ago
Did you look at any of the studies that showed placebo effects comparable to creatine? It is insane, as we know the mechanism for how creatine does its thing. Still, the social effects of being told it is effective seems to be the dominant reason it is as effective as it is.
- nervousvarun 4y ago
  Have not seen those studies. Creatine is one of the most studied supplements out there though so would think the empirical data supports it at this point. I'm speaking anecdotally of course. I used to cycle creatine but now I just always take it. When I'd cycle off I'd lose 5-10 lbs every time. Thats mostly water weight but my lifts would decrease about 10% as well. Not to mention the extra energy (more reps not just more weight) It makes a significant difference for me.
  - taeric 4y ago
    It is one of the more studied drugs, agreed. We are very confident it works. Which is why the studies that show being told it works is a major driver are insanely interesting and worth checking on.
mancerayder 4y ago
I lift weights and do other exercise but never took Creatine. Are there benefits that aren't tied to exercise performance specifically as a goal ? Does it have downsides in the body?
- smileysteve 4y ago
  Non exercise performance benefits: - helps build skeletal support muscles which reduces osteoarthritis and treats osteopetrosis - helps strengthen the heart muscle - the brain also uses atp, increased brain function (anecdotally, can help reduce brain fatigue)(Parkinson's, als, Huntingtons, possibly Alzheimer's Downsides: Increased load on the kidneys - which combines with an increased load from muscle breakdown (which it can reduce, but most likely the workout with it will increase muscle breakdown) - don't take it and workout hard if you are approaching renal failure. Some stomach upset, diarrhea, and muscle bloating.

vassy 4y ago

I was reading your comment and wanted to comment about creatine until I saw it added at the end. With over 20 years of gym training and taking massive amounts of supplements, I totally agree. Apart from protein if you can't get enough from food, I find that everything else is either useless or not worth the price.