If young, healthy guys take a lot of creatine with a high-carb diet after a tough workout, their muscles store more creatine within just a few days — and it keeps going up the longer they take it.

37

Pro

0

Against

Evidence from Studies

Supporting (1)

37

Community contributions welcome

37

Creatine ingestion augments dietary carbohydrate mediated muscle glycogen supercompensation during the initial 24 h of recovery following prolonged exhaustive exercise in humans

Randomized Controlled Trial

Human

2016 Aug

The study shows that taking creatine with lots of carbs after tough exercise boosts creatine levels in muscles more than a fake pill, just like the claim says.

Contradicting (0)

0

Community contributions welcome

No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Creatine ingestion augments dietary carbohydrate mediated muscle glycogen supercompensation during the initial 24 h of recovery following prolonged exhaustive exercise in humans

Score: 37

DOI: 10.1007/s00726-016-2252-x

Similar Assertions

If young, healthy guys take a lot of creatine for 5 days straight, their muscles soak it up and end up with about 21% more creatine inside them.

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Taking 20 grams of creatine a day for five days boosts the amount of creatine in young men's muscles, even if they don’t work out or eat a lot of carbs.

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Taking creatine powder for about a week—first a lot, then a little—can boost the amount of creatine in your muscles by over 13%, which helps your muscles store more energy.

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Taking 21 grams of creatine a day for 5 days can boost the amount of creatine in your muscles by about 30%, but it doesn’t make your muscles build protein faster or break it down slower, whether you’ve eaten or not.

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Taking creatine for 5 days doesn’t boost muscle fuel stores in healthy young guys who aren’t working out or eating extra carbs — it needs more than just the supplement to make a difference.

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