The Golden Era: Training Before Creatine
When Arnold Schwarzenegger dominated the world of bodybuilding, winning seven Mr. Olympia titles, the supplement landscape was vastly different than it is today. The first modern creatine supplements appeared in the early 1990s, long after his competitive retirement. Therefore, Arnold’s incredible physique during his “golden era” was built using a foundational bodybuilding approach that emphasized high-volume training, consistent progressive overload, and a diet rich in whole foods and protein. Supplements of the time often included protein powders and vitamins, but the advanced performance-enhancing effects of creatine were not part of the equation. For bodybuilders of this period, success was a direct result of relentless effort and disciplined eating, with little reliance on sophisticated supplements.
The MusclePharm Partnership and Iron CRE3
In the 2010s, years after his competitive career, Arnold partnered with supplement company MusclePharm to create his own line of products, the 'Arnold Schwarzenegger Series'. This series included a creatine product known as Iron CRE3, which was marketed as a molecularly modified form of creatine nitrate. Unlike the standard creatine monohydrate, this product claimed to be more powerful and effective with a smaller dose. It was positioned as an advanced formula for serious athletes seeking strength, power, and recovery. However, reviews and user experiences for this and other products in the line were mixed, with some users reporting negative side effects and poor mixability. This period reflects a phase where Arnold’s name was associated with a product different from his current endorsement, driven by a brand partnership.
The Modern Recommendation: The Gold Standard Creatine Monohydrate
In recent years, Arnold has become a vocal advocate for evidence-based supplementation, largely through his popular newsletter, 'Arnold's Pump Club'. In contrast to his earlier commercial endorsement, his current recommendation for creatine is unequivocally focused on creatine monohydrate. He refers to it as the 'gold standard' because it is the most researched, safest, and most effective form available.
His advocacy stems from a large body of scientific research that confirms creatine monohydrate's benefits not only for muscle performance but also for cognitive health, especially as one ages. He recommends taking 3-5 grams daily of a high-quality, third-party certified product to ensure purity and potency, like Momentous, which uses Creapure®. He has also used his platform to debunk myths surrounding other, less-researched forms of creatine, emphasizing that better solubility doesn't necessarily mean better absorption.
Creatine Monohydrate vs. Iron CRE3 (Creatine Nitrate): A Comparison
To understand the evolution of Arnold’s association with creatine, it’s helpful to compare his past endorsed product with his current recommendation.
| Feature | Creatine Monohydrate | Iron CRE3 (Creatine Nitrate) |
|---|---|---|
| Form | Creatine with a single water molecule. | Creatine bonded to a nitrate group. |
| Research | Thousands of studies supporting its efficacy and safety. Widely considered the gold standard. | Limited research compared to monohydrate; claims often based on theoretical improvements rather than extensive studies. |
| Effectiveness | Proven to increase strength, power, and muscle mass. | Mixed reviews and potential side effects, less-proven efficacy compared to monohydrate. |
| Cost | Generally the most affordable form of creatine. | Often more expensive due to proprietary formulation and added ingredients. |
| Arnold's Endorsement | His current and long-term recommendation, based on robust scientific evidence. | His past commercial endorsement through the MusclePharm partnership. |
The Full Spectrum of Creatine's Benefits
Arnold's modern endorsement of creatine monohydrate goes far beyond its traditional use for muscle growth. He frequently discusses its broader health applications, which are supported by current research. These include:
- Cognitive Enhancement: Studies suggest creatine can improve memory, focus, and overall brain function, especially under stress or during sleep deprivation.
- Neuroprotection: Research indicates creatine may protect against neurodegenerative diseases by supporting brain cells' energy production.
- Anti-Aging: As a "metabolic stabilizer," creatine helps cells produce clean energy, reduces oxidative stress, and may protect against age-related decline.
- Diabetes Support: Creatine can help manage blood sugar by increasing the rate at which muscles take up glucose from the blood.
Conclusion: From Golden Era Icon to Modern Health Advocate
While the answer to "what creatine did Arnold Schwarzenegger use?" is nuanced and changes over time, his trajectory provides a valuable lesson in supplement evolution. He did not use creatine during his competitive peak because it wasn't available, but he later lent his name to a more complex, less-proven formula with MusclePharm. Most importantly, his modern stance, communicated through 'Arnold's Pump Club,' champions the simple, safe, and heavily researched creatine monohydrate. This evolution from commercial endorsement to a science-backed recommendation reflects a more informed approach to health and fitness, positioning Arnold not just as a bodybuilding legend, but as a trusted public health advocate.
His advice today is a testament to the power of fundamental, well-researched supplements over trendy, unproven formulas. The message is clear: stick to the gold standard, creatine monohydrate, for the most reliable results in both muscle performance and overall health.
