creatine monohydrate

Welcome to the podcast about how to use reason and science to live a long, healthy, decent life.

Subscribe to join the host, Greg Potter, as he unveils the latest science and the secrets of some of the most brilliant people, including scientists, coaches, entrepreneurs, and many others.

You can also find the Reason & Wellbeing on YouTube here.

People and resources featured in this episode:

Darren Candow, PhD. Find out more about Darren’s lab here. Follow Darren on Instagram here

Greg Potter, PhD. Follow Greg on Instagram here

Journal article: "Heads Up" for Creatine Supplementation and its Potential Applications for Brain Health and Function

Journal article: Guanidinoacetic acid versus creatine for improved brain and muscle creatine levels: a superiority pilot trial in healthy men

Podcast: How to Improve Brain Health Across Your Lifespan | Dr Tommy Wood, Research Assistant Professor

Disclaimer: This podcast is for informational purposes only. The podcast does not constitute the practice of medicine or any other professional healthcare service. The use of information on this podcast or materials linked from this podcast is exclusively at the listener’s own risk. The contents of this podcast are not intended to substitute for professional medical advice, diagnosis, or treatment. Listeners should not wait to obtain or disregard medical advice for any medical conditions they have and should seek the assistance of their healthcare professionals for such conditions. Under no circumstances shall Greg Potter, Greg Potter PhD Limited, or any guests or contributors to the podcast be responsible for damages arising from the use of the contents of this podcast.

Dans ce 6ème épisode du Training Therapie Podcast, nous nous plongeons dans le monde de la créatine et ses effets sur les performances sportives et la santé.

Tu vas notamment découvrir :

• Comment la créatine peut optimiser les performances sportives et la récupération. Ou encore ses effets positifs sur la santé des personnes âgées, le cerveau et certaines maladies dégénératives.
  

• Pourquoi elle est particulièrement intéressantes pour les personnes qui suivent des régimes végétariens ou végans.
  

• Pourquoi la créatine n'est pas classée comme produit dopant et comment elle contribue à augmenter la force maximale et à réduire les risques de blessure.
  

• Tout savoir de la supplémentation en créatine à court et à long terme et les mythes liés aux effets secondaires comme les problèmes rénaux ou la déshydratation.
  

• Quand et comment prendre de la créatine (notamment avec les glucides), pour une assimilation optimale (et pourquoi la période de surcharge de 7 jours ne sert à rien).

Bonne écoute !

🎧 00:00 Introduction

01:40 La créatine et le dopage

04:44 À quoi sert la créatine ?

08:35 Effets de la créatine selon les dernières études scientifiques

12:32 La créatine est-elle dangereuse pour la santé ?

12:53 Les types de créatine (et la créatine la plus efficace)

14:45 Quand et comment prendre de la créatine ? 17:08 Est-ce que la créatine entraîne une rétention d’eau ? 18:16 Est-elle un stéroïde anabolisant ?

19:48 Cause-t-elle des lésions rénales ?

20:50 Le lien entre créatine et calvitie

22:00 Entraîne-t-elle déshydration et crampes ?

22:48 Est-elle nocive pour les enfants et ados ?

22:38 Augmente-elle la masse grasse ?

23:53 Est-elle utile pour les personnes âgées ?

25:25 Est-elle uniquement utiles pour les exercices de force, résistance et puissance ?

26:37 La créatine est-elle efficace uniquement pour les hommes ?

27:40 Quelle forme de créatine est la plus stable dans les boissons ?

#creatine

Pense à t’abonner et à noter cet épisode sur ta plateforme d’écoute préférée. Ça nous aide vraiment à rendre le podcast plus visible 🔥

🔗 Retrouve-nous sur Instagram @training.therapie et sur notre chaîne Youtube Principale https://www.youtube.com/channel/UCwVnmWM7fmu6fTZd0AMzufg

°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°

🎁 OFFERT 🎁

► Guide du Kinésithérapeute Expert ™️ : https://go.training-therapie.fr/guide-kinesitherapeute-expert 🔥 4 vidéos pour soigner tes patients avec excellence et devenir un kiné de référence.

► Formation Gratuite : Comment réaliser un bilan et un suivi à distance https://go.training-therapie.fr/formation-gratuite-bilan-et-suivi-a-distance

°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°

🏋️‍♀️ NOS FORMATIONS

► Formation Renforcement EBP

🏠 En présentiel - voir les dates disponibles en 2024 👉 https://pros.training-therapie.fr/produit/renforcement-ebp/

💻 En e-learning https://school.training-therapie.fr/optimiser-le-renforcement-musculaire

► Formation Stratégies de planification en kinésithérapie :

🏠 En présentiel - voir les dates disponibles en 2024 👉 https://pros.training-therapie.fr/produit/planifier-la-reeducation/

💻 En e-learning https://school.training-therapie.fr/strategies-de-planification-en-kinesitherapie

Welcome to the podcast about how to use reason and science to live a long, healthy, decent life.

Subscribe to join the host, Greg Potter, as he unveils the latest science and the secrets of some of the most brilliant people, including scientists, coaches, entrepreneurs, and many others.

You can also find the Reason & Wellbeing on YouTube here.

People and resources featured in this episode:

Darren Candow, PhD. Find out more about Darren’s lab here. Follow Darren on Instagram here

Greg Potter, PhD. Follow Greg on Instagram here

Journal article: Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?

Journal article: The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis

Journal article: A 2-yr Randomized Controlled Trial on Creatine Supplementation during Exercise for Postmenopausal Bone Health

Disclaimer: This podcast is for informational purposes only. The podcast does not constitute the practice of medicine or any other professional healthcare service. The use of information on this podcast or materials linked from this podcast is exclusively at the listener’s own risk. The contents of this podcast are not intended to substitute for professional medical advice, diagnosis, or treatment. Listeners should not wait to obtain or disregard medical advice for any medical conditions they have and should seek the assistance of their healthcare professionals for such conditions. Under no circumstances shall Greg Potter, Greg Potter PhD Limited, or any guests or contributors to the podcast be responsible for damages arising from the use of the contents of this podcast.

Welcome to the podcast about how to use reason and science to live a long, healthy, decent life.

Subscribe to join the host, Greg Potter, as he unveils the latest science and the secrets of some of the most brilliant people, including scientists, coaches, entrepreneurs, and many others.

You can also find the Reason & Wellbeing on YouTube here.

People and resources featured in this episode:

Debra Skene, PhD. Find out more about Debra here. Follow Debra on Twitter (“X”) here.

Greg Potter, PhD. Follow Greg on Instagram here.

Journal article: Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults.

Journal article: Meal timing regulates the human circadian system.

Website: ConsumerLab.

Disclaimer: This podcast is for informational purposes only. The podcast does not constitute the practice of medicine or any other professional healthcare service. The use of information on this podcast or materials linked from this podcast is exclusively at the listener’s own risk. The contents of this podcast are not intended to substitute for professional medical advice, diagnosis, or treatment. Listeners should not wait to obtain or disregard medical advice for any medical conditions they have and should seek the assistance of their healthcare professionals for such conditions. Under no circumstances shall Greg Potter, Greg Potter PhD Limited, or any guests or contributors to the podcast be responsible for damages arising from the use of the contents of this podcast.

Creatine is the most researched supplement on the market.  With that being said, it is also the most heavily debated, carefully watched and most overwhelming to all amateur weight lifters.

In this episode, I break down all about creatine and I throw a few theories of my own in it. 

What is creatine?
According to examine.com, 
"Creatine is a molecule that is produced in the body from amino acids. It's primarily made in the liver and (to a lesser extent) in the kidneys and pancreas.[1][2] Creatine stores high-energy phosphate groups in the form of phosphocreatine. These phosphate groups are donated to ADP to regenerate it to ATP, the primary energy carrier in the body.[3] This role in energy production is particularly relevant under conditions of high energy demand, such as intense physical or mental activity.

Creatine can be found in some animal-based foods and is most prevalent in meat and fish.[4][5] Athletes commonly take it as a powder or in capsules."

What are the primary benefits?
Power and strength are the most well known benefits of creatine. 

What form of creatine should I take?
Creatine Monohydrate

Should I load?
Totally up to you.  Just super important that you drink enough water.

What is the recommended dosage?
5g per day.

Looking to get a burning question answered?
Email me at: healthfitnessredefinedpodcast@gmail.com
Happy to make it our quick tip episode

For more information: Check out examine.com

And start taking creatine to help improve your brain performance!

This week, Casey continues his Deep Dive Supplement series with creatine - one of the safest, most well-researched, and most effective supplements. Yes, creatine helps improve power output and build muscle. That's old news. More interestingly, new research is starting to demonstrate how much creatine can also help your brain. Casey explains how it creatine works and what benefits you can expect from using it.

Check this week's episode out if you're curious about what conditions make creatine useful, what dose to use, what formulation to use, and so much more!

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