Arnold Schwarzenegger Reveals ‘Minor Dose’ of Creatine ‘Can Help Speed Muscle Recovery’ and Reduce Soreness

If you think you know everything about creatine, think again. According to a recent study presented by Arnold Schwarzenegger, taking just three grams of the supplement per day resulted in accelerated muscle recovery and reduced soreness. 

“A Supplement To Speed Muscle Recovery
Stop us if we sound like a broken record, but yet another study suggests the benefits of creatine. This time, the results suggest that a minor dose can have a major impact.”

In the supplement industry, creatine is king, and for good reason. It’s the most widely-studied supplement on the market and is used by athletes from varying disciplines, though it’s especially popular in bodybuilding niches. This has led Schwarzenegger to take another look at what it can offer its users. 

Schwarzenegger is a former seven-time Mr. Olympia winner, responsible for elevating the sport to unforeseen heights. He continues to train seven days a week at 76 years old and makes it his mission to provide fans with science-backed research on fitness and nutrition. 

Arnold Schwarzenegger Breaks Down Muscle Recovery Benefits From ‘Minor Dose’ of Creatine Daily 

Having examined studies, Schwarzenegger revealed that just three grams of creatine daily can help speed muscle recovery and reduce soreness. 

“Recent research found that creatine monohydrate can help speed muscle recovery and reduce muscle soreness.”

Compared to the placebo group in the study, Schwarzenegger explained that those who used creatine for 28 days before intense training saw reduced muscle soreness, faster strength recovery, and a better range of motion. 

“Researchers aimed to determine whether taking creatine for 28 days before intense exercise could accelerate recovery from muscle damage. The study focused on muscle soreness, strength loss, and inflammation. Participants were divided into two groups: The creatine group took a creatine supplement daily for 28 days, while the other group took a placebo with no active ingredients.”

Compared to the placebo, those taking creatine experienced:

✅Reduced Muscle Soreness

✅Faster Strength Recovery

✅Better Range of Motion

If you plan to use creatine, ‘The Austrian Oak’ urges for a third-party certified brand. 

“The participants experienced recovery benefits using just 3 grams of creatine monohydrate. As we’ve previously shared, if you’re going to use creatine, make sure you select a third-party certified brand. In an analysis of 175 creatine brands, 88% used a form of creatine with limited or no evidence of effectiveness or safety.”

Arnie has become the creatine defense ministry, never backing down from myths associated with the popular supplement. Most notably, Schwarzenegger has revealed that creatine use won’t cause bloating or hair loss, providing studies to back up his claims. 

Physiologist and fitness expert Dr. Mike Israetel also offered his two cents on the efficacy of creatine and its side effects. He described the supplement as ‘fuc**ng amazing.’ 

“They have not found any reliable ways in which creatine is bad for you if you take five grams of it per day on months on end. It’s not a thing. So you don’t have to worry about it, creatine is fucking amazing.”  

In agreement with Schwarzenegger, health expert, and biologist Dr. Rhonda Patrick has talked about how creatine can help with post-workout recovery. 

“Creatine has been shown to help speed up with muscle recovery post-workout. So, potentially making it easier to bounce back after really intense training sessions. The International Society for Sports and Nutrition regards creatine monohydrate as the most effective ergogenic so this is a performance-enhancing nutritional supplement on the market for athletes and fitness enthusiasts looking to increase their strength, power, and muscle mass.”  

With fitness experts far and wide advocating for creatine, there’s no understating its potential. It remains the most effective and safest performance-enhancing supplement available for people of varying fitness levels. 

RELATED: Sleep-Deprived? Try Arnold Schwarzenegger’s Brain-Boosting Creatine Tip

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