Alan Aragon
speaker
1,513 appearances
3 recordings
2 series
first heard Aug 2025
last heard 27 Mar
Alan Aragon’s voice in public audio — every appearance, attributed to the second.
Trend
recordings per month · last 12 monthsRecordings per month over the last 12 months — 2 in all, peaking in Mar 2026 with 1.
Appearances
that?
It's the only non-pharmacological supplement that, that,
really, really has a very strong and deep and broad evidence base for enhancing the effects of resistance training.
So strength gains and size gains, more strength than size.
The size gains, they come with the initial loading phase where a lot more intramuscular water happens or
intracellular, intramyocellular hydration.
That is the big immediate part of creatine that folks feel when they go on it and when they go off of it.
So you'll lose a few pounds of lean mass if you get off of creatine.
I call it cancreatine because it has...
Possibly close to, I want to say it's reached over a thousand studies.
And the majority of those studies show positive effects.
Usually with creatine, if you were to compare a group
taking creatine versus a group not taking creatine.
So the creatine group will have like a 20% increase in their lifting capacity, whereas the non-creatine group will have like 12-ish percent increase in their lifting capacity over a typical study length, eight to 12 weeks-ish.
And so that is a significant strength gain advantage.
And over the long term, that would definitely augment muscle hypertrophy as well.
And once you're loaded with creatine, so being loaded with creatine means that you saturate your muscle creatine stores.
And that requires either a loading phase of 20 to 25 grams per day for five to seven days, or a maintenance phase that you engage like three to five grams a day.
you'll be loaded at about 30 days.
And so during that loading phase, it's pretty common for people to gain roughly 2% of their body weight as lean mass.
Showing 881–900 of 1,513 · page 45 of 76
← Previous
Next →