Micronutrients
One of the few supplements where the strength data are solid and the brain data are not.
Not yet investigated
One of the few supplements where the strength data are solid and the brain data are not.
This star is on the map because the show intends to take the question apart properly — the trials, how it is actually tested, whether the thing sold is the thing studied. That work is not done yet, and nothing here should be read as a conclusion. When the investigation is published it will appear on this page.
What we are reading
Gathered for the investigation and not yet written up. Each note says what the paper does and does not show.
THE DEHYDRATION PREMISE DOES NOT SURVIVE THIS ONE EITHER, and the episode has to say so before it says anything else. Double-blind randomised crossover, deliberately hostile conditions: trained men took 21.6 g/day for a week, were dehydrated by 2% of body mass, then exercised 80 minutes at 33.5 C. No difference from placebo in core temperature, heart rate, blood pressure, lactate, thirst, perceived exertion, plasma or urine osmolality, or symptom scores. Conclusion: short-term creatine 'did not increase the incidence of symptoms or compromise hydration status or thermoregulation'. Twelve men, short-term, so it is not the last word — but it is directly on the claim. A sceptical creatine episode is still available; it just cannot be built on dehydration.
Also in Micronutrients
The letter
The full citation list for each investigation, the studies that didn't make the episode, and any corrections — sent the morning it publishes.
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