Notes on Creatine Experiment for Climbing Performance

Overview

The video documents a climber's journey of trying creatine for the first time to assess its impact on climbing performance, strength, and overall well-being. The climber aims to improve personal records in the gym while monitoring body changes over a two-month period.

1. Introduction to Creatine

Date Started: November 13
Purpose: To evaluate the effects of creatine on climbing performance and strength.
Background: The climber has a history of professional climbing but limited experience with gym training and supplements.

Key Points:

Creatine is a naturally occurring substance found in meat and fish, synthesized by the body in the liver, kidneys, and pancreas.
It is converted into creatine phosphate and stored in muscles for energy.

2. Initial Measurements and Goals

Starting Weight: 70.2 kg
Initial Measurements:
- Biceps: Right - 36 cm, Left - 34.5 cm
- Chest: 103 cm
- Waist: 83 cm
Goals:
- Improve max weighted pull-up and bench press.
- Aim for a weight of 80 kg and a bench press of 110 kg.

3. Progress Tracking

Week 1 (Days 1-7)

Day 5: Increased creatine dosage to 14 grams.
Weight on Day 8: 72.5 kg (noted water weight gain).
Feelings: Some queasiness after taking creatine; overall strength felt improved.

Week 2 (Days 8-14)

Day 12: Weight check at 72.5 kg; noted feeling stronger.
Day 13: Attempted 100 kg bench press; felt strong but not at max capacity.

Week 3 (Days 15-21)

Day 20: Weight check at 74.8 kg; noted feeling heavier but also stronger.
Day 21: Climbed with increased energy and power; noted improvement in explosive strength.

4. Final Measurements and Results

End of Two Months (January 13)

Final Weight: 75.2 kg
Final Measurements:
- Right Bicep: 39 cm (gain of 3 cm)
- Left Bicep: 37.5 cm (gain of 3 cm)
- Chest: 111 cm (gain of 8 cm)
- Waist: 85 cm (gain of 2 cm)

Performance Outcomes:

Successfully lifted 112.5 kg in bench press (new personal record).
Noted significant strength gains in weighted pull-ups.

5. Insights and Conclusions

Creatine Benefits:
- Provided a noticeable increase in strength and power.
- Initial weight gain primarily attributed to water retention, but muscle gain was also observed.
- Overall, the climber felt stronger and more energetic by the end of the two months.
Expert Opinion:
- A conversation with a nutrition expert confirmed that while creatine can provide a slight boost in power, the effects may be subtle rather than dramatic.
Final Thoughts:
- The climber concluded that creatine can be beneficial for climbers looking to enhance physical strength and performance.

6. Visual Representation of Key Concepts

Measurement Type	Initial (cm)	Final (cm)	Change (cm)
Right Bicep	36	39	+3
Left Bicep	34.5	37.5	+3
Chest	103	111	+8
Waist	83	85	+2

7. Recommendations

For Climbers: Consider trying creatine if looking to improve strength, but monitor body response and consult with a healthcare professional.
Personal Note: The climber expressed interest in continuing creatine use beyond the experiment for sustained strength gains.

what happens when a Pro Climber takes Creatine for the First Time?