616: Creatine Supplement: Should You Take It? Benefits, risks, Dosage, Facts & Myths

Fit, Healthy & Happy Podcast

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Summary of episode: Today's episode is the definitive guide to the supplement creatine. We cover the benefits, risks, dosage, facts and myths in this detailed 20 minute episode.

Listed points:

What is Creatine? Creatine is a natural substance found in our muscles and in some foods like meat and fish. It's also a popular supplement among athletes and bodybuilders.

How Does It Work? When we exercise, our muscles need energy. Creatine helps produce more of a molecule called ATP, which is the main energy source for high-intensity activities like weightlifting and sprinting. By increasing your ATP levels, creatine helps you perform better and for longer periods.

Benefits of Creatine:

1. Improved Performance: It enhances your ability to do high-intensity exercise, making it easier to lift heavier weights or sprint faster.
2. Increased Muscle Mass: Creatine helps you gain muscle mass over time by allowing you to train harder and recover faster.
3. Enhanced Recovery: It reduces muscle damage and inflammation, helping you recover quicker between workouts.
4. Supports Brain Health: There’s some evidence that creatine can also support cognitive function and brain health.

How to Use Creatine:

• Dosage: 3-5g per day, no need to worry about loading although containers recommend it for some reason
• Timing: You can take creatine at any time of day, but some people prefer to take it before or after their workouts.

Safety and Side Effects: Creatine is one of the most researched supplements and is considered safe for most people when used correctly. Some might experience minor side effects like stomach cramps or water retention. Always stay hydrated and follow the recommended dosage.

Frequently asked questions:

• Do I need to load creatine?
• What is the best form of creatine?
• Natural sources of creatine? Beef 4.5 per KG / Chicken 3.4 g /kg
• What happens when you stop taking creatine?
• Best time to take creatine?

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