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From May 2-7, 2023, during the 2023 European Powerlifting Federation (EPF) Equipped Powerlifting Championships in Thisted, Denmark, Daria Rusanenko captured a 276-kilogram (608.4-pound) back squat. Rusanenko competed in the Juniors division, but the equipped squat mark set an all-time World Record for the 84-kilogram weight class overall.
Rusanenko was fully equipped for her squat record, wearing knee wraps, wrist wraps, a lifting belt, and a single-ply lifting suit to help her reach the new strength height. Rusanenko weighed in at 77.17 kilograms (170.1 pounds) for the competition, making her by far the lightest of all her 84-kilogram competitive class peers. The squat helped the athlete achieve third place in her specific division.
Rusanenko could’ve theoretically vied for more on her World Record equipped squat mark, separating herself further from the field. However, after the athlete notched 260 kilograms (573.2 pounds) on her first attempt, she wasted no time pushing for the record. Rusanenko would easily achieve her 276-kilogram (608.4-pound) lift on a second attempt, electing to forgo a third squat after officially surpassing Yevheniia Tishakova’s established milestone.
According to the records database on Open Powerlifting, Tishakova’s past equipped squat World Record of 275.4 kilograms (607.3 pounds) in the 84-kilogram class was notched at the 2018 EPF European Women’s Championships. It stood for approximately five years, with Rusanenko tying the record at the 2022 IPF World Open Equipped Powerlifting Championships, before finally eclipsing the power barrier in her recent performance.
Here’s an overview of Rusanenko’s complete performance from the 2023 EPF Equipped Powerlifting Championships:
Per her page on Open Powerlifting, Rusanenko has been competing in some powerlifting capacity since January 2015 — at 13 years old, she made an equipped first-place Sub-Juniors 57-kilogram weight class debut at the 2015 Ukraine Powerlifting Federation (UkrainePF) Donetsk Powerlifting Championships. The athlete can boast more than a few victories in her career, especially in the early stages, but has not won since the 2021 UkrainePF Powerlifting Championships.
Nonetheless, Rusanenko has managed to rewrite the record books on this occasion.
Judging off her recent competitive precedent, Rusanenko will likely next turn her attention to the 2023 International Powerlifting Federation (IPF) World Open Equipped Powerlifting Championships. The athlete finished in third place during both the 2021 and 2022 editions and will assuredly be seeking to build on that performance after attaining her equipped squat World Record.
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After some of the presumed top contenders for the 2023 Mr. Olympia recently showed out while guest posing at the 2023 Pittsburgh Pro, bodybuilder Chinedu Obiekea aka “Andrew Jacked” might appear to be on the outside looking in. Given the early indications from his offseason, training, and mass-building, the rising star might actually be prepared to shine in early November when he steps on stage at the 2023 Mr. Olympia in Orlando, FL.
On May 15, 2023, Jacked shared a physique update to his Instagram profile that was apparently “10 days” into the Men’s Open competitor’s offseason. According to the caption of his post, Jacked weighs a whopping 136.8 kilograms (301.6 pounds) in the clip where he’s “maintaining his leanness.”
Jacked’s latest monstrous physique update coming before the onset of the 2023 summer is paired with a recent stellar competitive profile. It might resemble the resume of an up-and-coming bodybuilder ready to climb the Olympia summit and then some as a household fixture.
In 2022 alone, Jacked was a consistent finisher near the top of the podium in almost every International Federation of Bodybuilding and Fitness (IFBB) Pro League competition he participated in. According to his page on NPC News Online, the athlete began his rap sheet by winning the 2022 Arnold Amateur and followed that performance with triumphs in the 2022 Texas Pro and the 2022 Arnold Classic UK (ACUK). Such a sterling start had legends like Ken “Flex” Wheeler asserting Jacked would be a significant factor for the 2022 Olympia title. Jacked would then make his Olympia debut during said edition of the contest, where he finished in eighth place — an impressive showing for a newcomer.
In a stacked Men’s Open field, it might be difficult for any of the current competitors to find a way to stick out amongst their peers. At his current pace, it doesn’t seem like Jacked is having much difficulty in this regard. If anything, he’s building himself up as a legitimate part of the conversation for the 2023 Olympia title.
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CrossFit superstar Mal O’Brien has withdrawn from the 2023 CrossFit Semifinals, set to take place from May 18 to Jun. 4, 2023. In an Instagram post on May 16, 2023, O’Brien announced that she will temporarily step away from the sport, citing “personal challenges” that she needs to take care of. As such, she will not participate in August’s 2023 CrossFit Games. The Semifinals are a necessary qualifier for all participating athletes to earn a berth in the annual Games.
As the 2023 CrossFit Games approached, O’Brien was one of the presumed top contenders for the Women’s Individual title. After former six-time defending champion (2016-2022) Tia-Clair Toomey stepped away during her pregnancy with her first child, O’Brien — the youngest-ever person to win the CrossFit Open (2022), the runner-up during the 2022 edition of the Games, and the 2021 Rookie of the Year — seemed like a lock to vie for the 2023 victory.
Instead, the athlete will first work to find a healthy life balance for those mentioned, yet undisclosed, personal reasons.
“Sometimes, we face personal challenges that demand our attention and care,” O’Brien wrote in her Instagram post. “It’s important to prioritize our well-being and embrace the support of loved ones … Remember, life isn’t just about winning trophies or achieving goals. It’s about finding balance, taking care of ourselves, and cherishing the moments that truly matter. I’ll be taking this time to focus on what’s important to me, and I appreciate your understanding during this period. I wish the best of luck to my teammates and competitors.”
O’Brien steps away from the 2023 CrossFit season after winning the 2023 CrossFit Open and leading all Women competitors following the 2023 CrossFit Quarterfinals. Her departure leaves a potential opening for other top contenders like Laura Horvath, Arielle Loewen, and Emma Lawson.
Horvath was the winner of the 2022 CrossFit Rogue Invitational and took home third place for the Women in the 2022 CrossFit Games. Perhaps more of an up-and-comer, Loewen finished in third in the 2023 CrossFit Quarterfinals. Meanwhile, then-17-year-old Lawson was the 2022 CrossFit Rookie of the Year and enjoyed a sixth-place result in her CrossFit Games debut in 2022. With an established heavyweight like O’Brien out of the picture, the Women’s Individual field seems wide open at a glance.
For close observers of the sport, O’Brien’s withdrawal while on the potential precipice of a first CrossFit Games title might come as a shock. However, sometimes there are more significant and important things in life than athletic competition. Even if the athlete won’t be a factor in the 2023 CrossFit Games, this will likely not be the last instance anyone sees of her in CrossFit.
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Relatively few sports supplements have an abundance of nearly undeniable research supporting their effectiveness. Many fall into the vague category of “probably works for most people most of the time.” Creatine is one of the rare standouts.
The International Society of Sports Nutrition (ISSN) concluded creatine is the most effective performance supplement available for supporting high intensity exercise and muscle mass. (1)(2) The American College of Sports Medicine (ACSM) has published a similar stance. (3)
Despite favorable position stances in the scientific community, decades of research, and more than 500 peer-reviewed publications, creatine supplementation is still misunderstood. (4) This misunderstanding is largely limited to the uninitiated public, which is a shame because a wide variety of people (even non-lifters) might benefit from creatine supplementation. (5)
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If you are unfamiliar with creatine, or if you could use a science-based refresher, it’s best to start with the basics. No, creatine is not a steroid. And, no, it won’t melt your kidneys. In fact, creatine monohydrate, the most common form of supplemental creatine, is generally recognized as safe (G.R.A.S) — an official designation which can only be applied to foods and products which have undergone stringent examination and critical review. (1)(6)(7)
Creatine’s potential benefits extend beyond athletic competition and the gym. Check out the benefits, potential side effects, and common dosing protocols below.
Editor’s Note: The content on Breaking Muscle is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen, diet plan, and/or supplement protocol, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for individualized consulting with a qualified medical professional.
Creatine supplementation has been studied among individuals young and old, athletes and non-athletes, healthy and injured. Creatine exerts effects on the musculoskeletal system, nervous system (e.g. brain), and endocrine system (e.g. hormones).
Some of these effects are immediate — better lifts, higher work capacity, and cognitive benefits. Others take a bit longer to register — increased muscularity, better recovery between workouts, and potentially increased performance during injury rehabilitation. Find a summary of some of the most exciting benefits of creatine below.
Supercharged Strength
In training studies, creatine supplementation is consistently shown to improve strength. (1) For example, in just six weeks, lifters taking creatine showed greater improvements in chest press and leg press strength compared to those taking a placebo. (8) Strength improvements have been documented with creatine supplementation across the lifespan — from young to very old. (5)(9)
Without getting too deep into biochemistry, creatine supports energy production via the phosphagen system — this is the system that supplies energy for brief high-intensity efforts such as short sprints, jumps, and heavy, low repetition lifts. Creatine is found in foods like meat and seafood, and our bodies are able to synthesize it from other amino acids. However, supplemental creatine appears to be necessary to “top off” or saturate our muscles with creatine.
Recharged Repeated Efforts
Anyone who has ever sprinted 50-meter repeats or hit high-effort cluster sets knows the phosphagen system takes time to replenish before you’re ready to go again. Creatine supplementation may reduce the time needed to restore energy for the next high intensity set.
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The mass action from having extra creatine available drives more rapid re-synthesis of phosphocreatine, the active form of creatine used for quick energy. In addition to benefiting training performance, this potential effect of creatine supplementation may have performance implications in sports like basketball, hockey, football, and volleyball. (1)
More Muscle Mass
Because creatine promotes the ability to move more weight and higher performance across repeated efforts, it should come as no surprise that it ultimately supports gains in muscle mass and improvement in body composition.
Once again, this effect is seen among individuals ranging from young to very old. (1)(9) Bodybuilders, athletes, folks who want to look better at the beach, aging adults wishing to remain independent, and more may benefit from the muscle-building effects of creatine.
Increased Training Tolerance
Creatine supplementation is known to help improve recovery from a single session of hard exercise. (10)(11) Perhaps surprisingly, some studies show increases in exercise-induced muscle damage following consistent use of creatine. (10)
Researchers attribute this to the other beneficial effects of creatine supplementation — More strength, more muscle, and more high-intensity sets and reps following consistent supplementation intuitively lead to the potential for more muscle damage during workouts. (10)
Altogether, creatine appears to be a great tool for recovery from isolated bouts of exercise, particularly the sort of workouts that involve high-load eccentric (“lengthening”) muscle contractions or novel exercises.
Credit: Merrick Lincoln, DPT, CSCS / YouTube
Are you a lifter training for a local 5k, half marathon, or triathlon? Or, maybe you’re a trail runner or cyclist dedicated to building some extra strength? Athletes who train for aerobic- and strength performance in the same workouts may struggle to maintain their strength as aerobic training ramps up. Creatine might help. A study on strength-trained men taking either creatine monohydrate or placebo were put through running workouts prior to leg resistance training.
Only individuals taking creatine were able to maintain their leg press strength-endurance (i.e. repetitions to failure at 80%), while the men taking the placebo showed reduced leg press performance. (12) Concurrent training for aerobic and strength- or physique goals is never going to be easy, but supplemental creatine might play a supporting role.
Ramped Up Recovery Following Injury
Injured individuals tend to drop or dial back their supplement regimes, often planning to resume once healthy again. But there’s a strong case for creatine supplementation during times of injury. (13) Due to the aforementioned antioxidant-like effect of creatine, its well-established benefits to muscle mass and strength, and other potential effects, supplemental creatine may have promise for those rehabilitating injuries.
Immediately following injury, affected body parts may be rested or even immobilized. Studies assessing the effects of creatine supplementation among individuals experiencing immobilization show protective effects on muscle protein composition and accelerated recovery of strength and size during their return to exercise. (14)(15)
It should be noted, current evidence for creatine during post-surgical rehabilitation is currently not as strong as the evidence for use during true immobilization. (16) While creatine may not be a panacea, banged up athletes, wrecked weekend warriors, and the clinicians who manage their care should consider the potential role of creatine supplementation post-injury.
Free RadicalsScavenged and Scrubbed Out
Free radicals are highly reactive chemicals related to cell damage, aging, and number of disease processes. For better or worse, free radicals are produced during normal metabolism. Fortunately, creatine acts to scavenge and scrub out a type of free radical called reactive oxygen species (ROS). (1)
While more research is needed to substantiate the potential role of creatine in systemic health, cellular aging, and disease, the antioxidant-like role of creatine points to applications for general health and wellness.
Boosted Brain Power
Just as creatine supplementation increases creatine concentrations in muscle, it also increases levels in brain tissue. (5) Just as muscle runs on creatine-based substrate, so to does the brain. Research is mounting in support of a creatine’s potential role as a nootropic, or brain-booster.
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Vegetarians on a six-week “maintenance dose” of creatine monohydrate (five grams per day) performed better on tests of working memory and intelligence than they did on a placebo supplement. (17)
Now, one could argue that since a common source of dietary creatine is meat, the vegetarian subjects were simply correcting a deficiency, but the demonstrated link between creatine and brain power remains relevant.
In two separate studies on sleep-deprived youngsters and rested elderly individuals, McMorris and colleagues reported positive effects of creatine supplementation on working memory and long-term recall. (18)(19) In both studies, “loading doses” of creatine monohydrate were used — 20 grams per day for seven and 14 days, respectively.
Since update of creatine in brain tissue may be less efficient than skeletal muscle, more research needed to establish dosing parameters that best elicit creatine’s cognitive effects.
Potential Side Effects
Numerous studies have failed to show clinically-relevant side effects of creatine monohydrate supplementation across a wide variety of populations (athletes, children, adults, older adults) and using a wide range of doses (three to 30 grams per day). (1)(20)
Aside from the benefits discussed above, one potentially relevant side effect is increased body mass, which can occur early due to increased water content in the body.
Early Water Retention
The most commonly reported side effect of creatine is water retention. Studies have reported early increases in body mass during the initial days of creatine supplementation too rapid to be attributed to muscle gain. (4) Instead, these increases appear to be primarily driven by increases in intracellular water, or water found within the cells which plays a key role in cellular health and performance. (21)
Credit: Olena Yakobchuk / Shutterstock
In the first three days or so of creatine supplementation (loading dose), it is common to see gains of two to four pounds of water weight. (21) Fortunately, there is probably no reason to worry about medium- or long-term bloating when supplementing with creatine. Intracellular water levels are shown to normalize after weeks to months of use. (4)
How to Use Creatine
Creatine monohydrate mixes reasonably well with liquid, particularly if you purchase “micronized” powder, which is milled or sifted to smaller particles. Creatine supplementation need not be complicated — standard practices and considerations are provided below.
Steady Supplementation
The most common supplementation protocols involve three to five grams creatine monohydrate per day, or 0.1 gram per kilogram bodyweight. (4)(22) Gradually, creatine levels in muscle cells will increase above baseline and individuals will likely begin to realize the benefits discussed above.
This dosing protocol is referred to as a “maintenance dose,” because once muscle tissues reach creatine saturation, ongoing supplementation at this dose is likely to maintain high or maximum levels. Although about one-third of studies on creatine supplementation involve only a maintenance dose, just as many incorporate a loading dose to “jumpstart” the benefits.
Consider a Loading Dose
With typical creatine doses (i.e. three to five grams per day), it may take weeks before muscles are saturated. Therefore, a “loading dose” is often recommended to accelerate this process. (1)(22) The most common creatine monohydrate loading protocol involves 20 grams per day for five to seven days. (1)(22)
The daily 20-gram loading dose is typically divided into four equal servings throughout the day (five grams each). The loading dose is typically followed by a maintenance dose of three to five grams per day (or 0.1 gram per kilogram bodyweight).
Take with Food
Although creatine taken without other foods has been shown to effectively increase total muscle creatine levels, taking either with carbohydrates or with carbohydrates and protein appear to improve retention. (23)(24) Shoot for about 95 grams of carbohydrate or 45 to 48 grams each carbohydrate and protein. (25)
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Common carbohydrate sources used in creatine studies are dextrose and glucose. Although studies commonly use powdered dextrose or glucose, these carbs are found in starchy foods and non-fruit sugars (i.e. corn flour, pastas, rice). A convenient protein source may be a post-workout protein powder.
Consistent Use vs. Cycling
Little scholarly evidence currently informs whether creatine should be cycled (e.g. eight to 12 weeks “on,” followed by four to six weeks “off”) or taken consistently at a maintenance dose. Mechanistically, there does not seem to be a strong rationale behind cycling creatine — Again, creatine is not a steroid, so there is not a risk of “resistance” as a result of prolonged use.
Long-term studies illustrate the safety of consistent creatine supplementation for as long as five years of consistent use. (1) Moreover, since excess creatine is ultimately excreted in the urine (similar to vitamin C), the risk of “overdose” appears low. (25)
Should one decide to “cycle off” creatine, they are still likely to experience benefits for weeks, even months following your last dose.
FAQs
Isn’t creatine related to hair loss, muscle cramps, and kidney damage?
These commonly claimed downsides of creatine are not found in the “Side Effects” section, because none have been substantiated by high-quality studies (i.e. randomized and placebo-matched trials). The claim to hair loss comes from a 2009 creatine study among rugby players who showed an increase in dihydrotestosterone, a hormone occasionally linked to hair loss. (4)(26) To be clear, none of the rugby players were reported to lose hair or go bald, and follow-up studies assessing the effects of creatine on testosterone and related hormones are equivocal. (4) The kidney damage claim appears to stem largely from anecdote and confusion. Creatinine is commonly used as a marker of kidney damage when found in high concentrations in the urine. While it is true that some excess creatine may be discarded in the form of creatinine in the urine, it does not necessarily indicate the kidneys are being damaged or overloaded. (4) Despite creatine being used in some trials as a treatment for the sequelae of kidney disease, Kim and colleagues conservatively recommended individuals at increased risk of kidney issues (e.g. diabetics, those with hypertension, pre-existing kidney dysfunction) avoid creatine supplementation. (1)(20) As always, check with your doctor.
Can I pre-mix my creatine powder in protein or meal replacement shakes?
Busy lifters commonly prepare their food and supplements in advance. Whether you’re facing a busy day or setting yourself up for a successful week, pre-mixing creatine into your meal replacement drink, pre-workout supplement, or post-workout protein shake may be a convenient method of sticking to your supplementation schedule. But you wouldn’t want to sacrifice the efficacy of the supplement for convenience. Fortunately, the U.S. Food and Drug Administration (FDA) has measured the stability of creatine monohydrate powder under various conditions. Minimal degradation occurs when creatine is mixed and stored in neutral pH liquids. (6). Milk-based drinks are included in this category. As the pH of the liquid is lowered, stability of creatine decreases, with losses of 12% reported following 72-hours storage at 4.5 pH. (6) If you wish to pre-mix your creatine in liquid in a non-neutral pH beverage such as fruit juice or a fruit smoothie, refrigeration likely slows degradation. (6) Take note: some manufacturers add creatine monohydrate to energy drinks. However, since creatine is known to degrade in low pH solutions, you may wish to avoid creatine/energy drink combos, as the low pH (e.g. pH 2.5- 4.0) paired with long durations non-refrigerated storage has likely reduced the potency of the creatine supplement. Therefore, creatine in acidic shelf-stable energy drinks or pre-workout concoctions appears to be more gimmick than gains.
Can I “stack” creatine with other supplements?
Creatine and caffeine are among the most studied (and most supported) performance-enhancing supplements. Naturally, it follows that many might wish to combine the two. A recent systematic review reported mixed results of co-supplementation protocols of creatine and caffeine. (27) Two studies showed blunted benefits and one study showed synergistic effects of concurrent supplementation. (27) Now, when creatine and caffeine are co-ingested — taken together or in a close timeframe of one another — anecdotal and scholarly evidence suggests the very real possibility of gastrointestinal distress. (28) Altogether, logical recommendations for those wishing to combine creatine and caffeine are to: 1 — separate consumption throughout the day, and 2 — limit caffeine consumption to moderate or low intake during the initial “loading phase” of creatine supplementation. Another study looked at creatine in combination with beta-alanine regarding cycling performance and reported no apparent synergistic effects. (29) More research is needed on the potential effects of combining creatine with other common sports supplements.
I ran out of creatine. Am I gonna lose all my gains?
At times, supply chain disruptions have occasionally made it difficult to maintain consistency with creatine monohydrate supplementation. Next time you run out and your favorite retailer is sold out, don’t panic. You likely have four to six weeks before your supplemented and fully-saturated creatine levels in your muscle return to baseline. (1)(30) Even after muscle creatine concentrations return to baseline, you are likely to enjoy a prolonged twilight period where gains made during supplementation persist.
Are other forms of creatine better than creatine monohydrate?
Creatine monohydrate is far and away the most studied form of creatine. Although other forms often claim superiority in their advertising materials for “better retention” or “increased uptake,” these claims are unsubstantiated by the current body of research (or patently false). (1) Not only do other forms of creatine tend to be similar or inferior to monohydrate in effectiveness, they also tend to be more expensive. At the time of this writing, only creatine monohydrate has achieved the FDA status of “generally recognized as safe” (G.R.A.S). (7) Until convincing data on other formulations is presented, stick with tried-and-true monohydrate.
G.R.A.S. for Mass (with a Disclaimer)
Few, if any, supplements are as well-studied as creatine monohydrate. The scientific research is virtually overwhelming, but if you’re still searching for an anecdote, I’ve taken a creatine monohydrate maintenance dose for over 10 years with minimal interruptions. My wife, my mother, and, occasionally, even my dog supplement with creatine monohydrate — it’s unlikely many lifters would be comfortable giving other sports supplements to any one of those three case studies, let alone all three.
But this article should not be considered an endorsement or nutritional advice — it is simply a brief review of relevant literature. Consult your physician, sports dietician, or veterinarian for individualized advice.
References
Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
Kerksick, C. M., et al. (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(1), 38.
Thomas, D. T., et al. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.
Antonio, J., et al. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition, 18(1), 13.
Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40, 1349-1362.
U.S. Food & Drug Administration. GRAS Notices. Available online: https://www.fda.gov/media/143525/download (Accessed April 17, 2023).
Kreider, R. B.,et al. (2022). Bioavailability, efficacy, safety, and regulatory status of creatine and related compounds: A critical review. Nutrients, 14(5), 1035.
Mills, S., et al. (2020). Effects of creatine supplementation during resistance training sessions in physically active young adults. Nutrients, 12(6), 1880.
Devries, M. C., & Phillips, S. M. (2014). Creatine supplementation during resistance training in older adults—a meta-analysis. Medicine & Science in Sports & Exercise, 46(6), 1194-1203.
Doma, K., et al. (2022). The paradoxical effect of creatine monohydrate on muscle damage markers: A systematic review and meta-analysis. Sports Medicine, 52(7), 1623-1645.
Cooke, M. B., et al. (2009). Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. Journal of the International Society of Sports Nutrition, 6(1), 13.
de Salles Painelli, V., et al. (2014). Creatine supplementation prevents acute strength loss induced by concurrent exercise. European Journal of Applied Physiology, 114(8), 1749-1755.
Tack, C. (2016). Dietary supplementation during musculoskeletal injury: Protein and creatine. Strength & Conditioning Journal, 38(1), 22-26.
Elosegui, S., et al. (2022). Interaction between caffeine and creatine when used as concurrent ergogenic supplements: a systematic review. International Journal of Sport Nutrition and Exercise Metabolism, 32(4), 285-295.
Hespel, P., et al. (2001). Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans. The Journal of Physiology, 536(2), 625-633.
Mistry, D., Lee, P., & Gee, T. (2022). Systematic review for protein and creatine supplements in peri-operative period in elective musculoskeletal surgery-knee and hip replacement. Journal of Arthritis, 11(1), 6-10.
Rae, C., et al. (2003). Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Proceedings of the Royal Society of London. Series B: Biological Sciences, 270(1529), 2147-2150.
McMorris, T., et al. (2007). Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior. Physiology & Behavior, 90(1), 21-28.
McMorris, T., et al. (2007). Creatine supplementation and cognitive performance in elderly individuals. Aging, Neuropsychology, and Cognition, 14(5), 517-528.
Kim, H. J., et al. (2011). Studies on the safety of creatine supplementation. Amino acids, 40, 1409-1418.
Ziegenfuss, T. N., et al. (1998). Acute fluid volume changes in men during three days of creatine supplementation. Journal of Exercise Physiology, 1(3), 1-9.
de Guingand, D. L., et al. (2020). Risk of adverse outcomes in females taking oral creatine monohydrate: A systematic review and meta-analysis. Nutrients, 12(6), 1780.
Greenwood, M., et al. (2003). Differences in creatine retention among three nutritional formulations of oral creatine supplements. Journal of Exercise Physiology Online, 6(2), 37-43.
Preen, D., et al. (2003). Creatine supplementation: a comparison of loading and maintenance protocols on creatine uptake by human skeletal muscle. International journal of sport nutrition and exercise metabolism, 13(1), 97-111.
Naderi, A., et al. (2016). Timing, optimal dose and intake duration of dietary supplements with evidence-based use in sports nutrition. Journal of Exercise Nutrition & Biochemistry, 20(4), 1.
Van der Merwe, J., et al. (2009). Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clinical Journal of Sport Medicine, 19(5), 399-404.
Elosegui, S., et al. (2022). Interaction between caffeine and creatine when used as concurrent ergogenic supplements: a systematic review. International Journal of Sport Nutrition and Exercise Metabolism, 32(4), 285-295.
Trexler, E. T., & Smith-Ryan, A. E. (2015). Creatine and caffeine: considerations for concurrent supplementation. International Journal of Sport Nutrition and Exercise Metabolism, 25(6), 607-623.
Stout, J. R. (2006). Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. The Journal of Strength & Conditioning Research, 20(4), 928-931.
Preen, D., et al. (2003). Creatine supplementation: a comparison of loading and maintenance protocols on creatine uptake by human skeletal muscle. International Journal of Sport Nutrition and Exercise Metabolism, 13(1), 97-111.
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By now, many in the bodybuilding community understand the annual Pittsburgh Pro to be more than a major qualifying event on the International Federation of Bodybuilding and Fitness (IFBB) Pro League calendar. In recent years, some of the most popular Mr. Olympia contenders in the Men’s Open division have appeared at the annual May contest to guest pose and offer a preview of their training progress in anticipation of the flagship Olympia later that fall. The 2023 iteration was no different.
On May 12-13, 2023, while champions like Michael Daboul (Classic Physique) were crowned during the official Pittsburgh Pro, Derek Lunsford, Nick Walker, Samson Dauda, Mamdouh “Big Ramy” Elssbiay, Hunter Labrada, and Shaun Clarida all guest-posed during the contest. The only notable absence, especially in the current Men’s Open pantheon, was defending Mr. Olympia champion Hadi Choopan. With nothing officially on the line for the slate of elite competitors, these six men still appeared on stage to tease how their sterling physiques are coming along for the 2023 Mr. Olympia in Orlando, FL, this early November.
Walker’s faith in Lunsford is notable, given his status as one of bodybuilding’s top modern stars. Walker finished in third place at the 2022 Mr. Olympia and followed that up with a runner-up result at the 2023 Arnold Classic (AC). If anyone finally seems poised to break through from this field, it might be Walker.
Meanwhile, the 2023 AC victor, Samson Dauda, has started to receive hype as a legitimate Olympia titan. Icons like Jay Cutler have expressed that Dauda could be one of bodybuilding’s next big stars. It’s a label of high expectations that Dauda has not taken lightly. There’s also Elssbiay, who is coming off a disappointing sixth-place result at the 2022 Mr. Olympia after vying for a historic three-peat. The former two-time defending Olympia champion (2021, 2022) had previously skipped guest-posing at the 2022 Pittsburgh Pro and now appeared to be trying to build momentum toward another Olympia victory this November.
To round out this guest-posing group, Clarida, a two-time 212 champion (2020, 2022), will not be competing in the Men’s Open division at the 2023 Olympia. The athlete wishes to eventually break James “Flex” Lewis’s record of seven 212 Olympia titles (2012-2018) and will exclusively focus his efforts on that mission moving forward.
Discerning the precise favorites for the 2023 Mr. Olympia would likely be impossible off one guest-posing appearance. Nonetheless, some of the top contenders for the tentpole contest made it a point to appear in Pittsburgh and show off what they might bring to the table in November.
With that, one of the unofficial first significant steps en route to this year’s Olympia is now in the rearview mirror.
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Late last month, Mitchell Hooper ascended strongman’s tallest mountain for the first time when he won the 2023 World’s Strongest Man (WSM). After capping a meteoric rise to become the biggest name in the sport, the Canadian powerhouse is showing little signs of slowing down.
On May 14, 2023, Hooper shared an Instagram clip of himself capturing a 210.9-kilogram (465-pound) back squat for 20 reps. The display of endurance appears to be a smooth exercise of ease for a true superstar in strength sports. It might even be a preview of what’s to come for an already elite competitor sanding off the perceived rough edges in his overall strength profile.
As Hooper himself details in the caption of his post, he characterized himself as lacking in conditioning before his wins at the 2023 WSM and the 2023 Arnold Strongman Classic (ASC). Aside from the victories themselves, a person observing this extended squat set from Hooper would never know he had any apparent drawbacks. The same could be said of a recent 200-kilogram (440-kilogram) overhead press with bands for reps, where Hooper attempted to start polishing up his upper body stamina.
Hooper is evidently focused on improving his endurance and conditioning even though he seemingly didn’t really need it en route to his recent dominance of the professional strongman scene. Given Hooper’s success at this stage, this ambitious mission could make him even more dangerous in future strongman endeavors down the line.
“I wasn’t happy with the direction my conditioning was heading through the Arnold [Strongman Classic] and the Worlds [Strongest Man],” Hooper wrote. “It didn’t cost me, but I know I could be better.”
At the time of this article’s publication, Hooper’s short-term competitive plans for 2023 appear to be lined up. The athlete was announced to compete at the 2023 Giants Live Strongman Classic (GLSC) in July, and he is expected follow that with an appearance at the 2023 Shaw Classic (SC) later this summer, as well as the 2023 Strongman Rogue Invitational (SRI) sometime in the fall. Hooper placed second in the 2022 GLSC and finished in third place in the 2022 editions of the other two contests. Beyond those, any other potential goals to stand at the top of a podium again might be up in the air.
Per his page on Strongman Archives, Hooper has stood on a podium in nine consecutive contests and won his last three competitions, including that climactic 2023 WSM triumph. At this rate, whenever he does lift an Atlas Stone again in an official capacity, it would be fair to assume Hooper thrives amongst his powerful peers.
Originally Posted At: https://breakingmuscle.com/feed/rss
Konstantine Janashia is the champion of the 2023 Georgia’s Strongest Man (GSM). The contest took place in Tbilisi, Georgia, on May 6-7, 2023. Janashia’s victory in the 2023 GSM marks his second career triumph (2020, 2023) in his home country’s premier individual strongman competition.
Rounding out the podium at the 2023 GSM were Nikoloz Lekaidze (second place) and Chabuka Chigladze (third place). According to his personal page on Strongman Archives, the 2023 GSM was Lekaidze’s professional strongman debut. Meanwhile, Chigladze attains this podium result after taking home a runner-up finish to Janashia during the 2020 edition of the GSM.
Here’s an overview of the final standings from the 2023 GSM, which featured six competitors and Janashia eventually coming out triumphant.
Note: Not every specific weight or event structure has been clarified at the time of this article’s publication.
To capture his second career GSM title, Janashia won three of five events — the Log Lift (eight reps), Super Yoke (9.91 seconds), and Arm Over Arm Pull (24.66 seconds). Janashia finished in at least third place in each of the contest’s remaining events.
A seasoned strongman veteran, Janashia’s GSM victory is merely the latest cherry on top of a relatively prolific resume that dates back to his debut in September 2011 at the World’s Strongest Federation (WSF) World Cup Belarus.
According to his resume on Strongman Archives, Janashia has been especially busy of late. The Georgian strongman has participated in seven strongman contests over the last 13 months, dating back to the 2022 Europe’s Strongest Man (ESM) in April 2022 where he finished in third place. Janashia’s two wins at the GSM aside, his two third-place results and one runner-up placing at the ESM (2019, 2022, and 2018 respectively) might be the most notable results of his career. A testament to Janashia’s competitive power, in the 2018 ESM, he was second only to Hafthor Björnsson who would go on to win the WSM title just three weeks later.
Janashia can boast seven appearances in the annual World’s Strongest Man (WSM), including five berths in the Finals (2016-2019, 2021). Janashia finished in fourth place in Group 1 during the 2023 iteration of the WSM in Myrtle Beach, SC.
At the time of this article’s publication, Janashia’s upcoming competitive plans in 2023 are unclear and unconfirmed. If the athlete is to follow recent precedent, he will be a likely factor at the 2023 Shaw Classic before trying his hand at the 2023 Arnold Strongman Classic UK. Janashia could even utilize his GSM victory as momentum to parlay further success.
Featured image: @konstantine_janashia on Instagram
Originally Posted At: https://breakingmuscle.com/feed/rss
2023 World’s Strongest Man (WSM) and 2023 Arnold Strongman Classic champion Mitchell Hooper wasted no time getting back to work and preparing for his next contest. Hooper will be one of 12 men competing in the 2023 Giants Live Strongman Classic (GLSC), at the iconic Royal Albert Hall in London, England on July 8, 2023. By all accounts, Hooper appeared to be healthy and locked in mentally when he shared a recent training video.
On May 15, 2023, Hooper posted an Instagram Reel of himself performing standing barbell overhead presses in a squat rack with resistance bands attached to the bar and rack.
Hooper revealed in the post comments that he measured the resistance applied by the bands and confirmed that he was working with a total weight of 184 kilograms (405.7 pounds) at the bottom of the rep and 200 kilograms (440 pounds) in the lockout position. That weight includes the barbell itself, which was loaded to 174.6 kilograms (385 pounds).
In the video, he is seen taking a wide stance inside the rack while wearing a weightlifting belt, wrist wraps, and elbow sleeves. Hooper performed three reps and held the final repetition locked overhead for a few extra moments before returning the bar to the rack. In the post caption, Hooper shared why he was using this particular exercise — to build triceps-focused lockout strength.
“Working on good, solid lockouts. Time to keep pushing.”
This approach may be a wise one for the Canadian strongman because one of the events listed for the upcoming GLSC is the Viking Press, which calls for competitors to perform a standing shoulder press with handles at shoulder-level and heavy objects set on an apparatus behind them. The athlete must be able to perform the press and lockout their elbows without having to bend their knees to generate extra force — also known as “double dipping.”
Hooper was strategically using bands on the barbell, which offered more resistance as he pressed the weight upward. This forced him to work harder to achieve the lockout. Since the bands applied less tension at the bottom, they weren’t impacting Hooper’s shoulders as much, making this a more efficient way to train while emphasizing strength in the final lockout phase of the lift.
With both the Arnold and World’s Strongest Man titles under his belt, Hooper may be going into the Giants Live Strongman Classic as a favorite. He will be facing stiff competition in the form of Oleksii Novikov, the 2020 WSM champion who has won the previous two editions of the GLSC in 2021 and 2022, as well as two-time WSM winner Tom Stoltman, and nine other elite strongmen who look to win the title for themselves.
Originally Posted At: https://breakingmuscle.com/feed/rss
The 2023 World’s Strongest Nation (WSN) contest is set to take place on Nov. 18, 2023 in Liverpool, England. It will be the second edition of this unique contest that includes both strongmen and strongwomen competing on behalf of their countries.
On May 12, 2023, Giants Live announced the captains for Team UK and Team USA, and they are the same captains as the 2022 contest — 2017 World’s Strongest Man (WSM) winner Eddie Hall will lead Team UK and the 2019 WSM champion Martins Licis will be at the head of Team USA.
At the time of this article’s publication, neither Hall nor Licis made any statements or shared their thoughts about the announcement. It will be the second time that Hall and Licis face off as captains for their respective nations.
Licis was a replacement captain after Robert Oberst bowed out for undisclosed reasons. Neither man has competed in strongman since the first matchup in the inaugural World’s Strongest Nation event, which was held on Nov. 26, 2022 in Liverpool. The UK team won that contest, but Hall suffered a torn teres minor when competing in the Viking Press.
One of the main highlights of that show came from neither of the WSM champions. Gabi Dixson of Team USA dominated the Hercules Hold event by holding on to the pillars for a time of one minute, 8.61 seconds, which was the longest of any woman and only behind Team UK’s Mark Felix, who managed to maintain his grip for nearly 20 more seconds.
Hall’s and Licis’ teammates — four men and four women on each team — have not been announced as of this writing, but their own accolades make this contest a must-see. Hall was the first man to deadlift 500 kilograms (1,102 pounds) in 2016, and he followed that up by winning the 2017 WSM title.
After winning the 2018 Britain’s Strongest Man contest, he retired from competition. His appearance in the World’s Strongest Nation was his first sanctioned strongman event since. He stayed involved with the sport in a media-based role, rather than directly competing, as well as being one of the stars of the History Channel’s series, Strongest Men in History.
Licis made one of his earliest big impacts on the sport when he won the 2019 Arnold Strongman USA contest, and he finished second in the Arnold Strongman Classic to Hafthor Björnsson. That same year, he won the WSM title. After taking over a year off to recover from injuries, he won the 2021 Rogue Invitational Strongman contest, and he claimed the 2022 Arnold Strongman Classic six months later. Licis finished as the runner-up in that year’s WSM to Tom Stoltman.
Featured Images: @giantslivestrongman on Instagram
“Great article Mark. I would boil down my approach to life and fitness by saying I don’t let anything stop me from trying to do the things I want to do. At 54 years old I’m taking up mountain biking for the first time. A lot of people would call me crazy but my answer is why? I also race drones, a hobby I didn’t start until 48 years old. If there is something you want to do why would you let anything, even age, stop you? Sure there are risks but it’s more risky in my opinion not to take the risks. I take a very similar approach to eating but it’s a bit more nuanced. I eat low carb and only eat when I feel the need to eat. I’ve found that my health and level of fitness is best when I follow those guidelines I’ve set for myself. Again, thanks for the article and all the inspiration.“
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