creatine monohydrate

Maybe you’ve heard of creatine as something only male athletes or bodybuilders take. But did you know it’s actually even more beneficial for women and also has cardiac, neurological, and mitochondrial benefits and can help to reduce depression, support auto-immune disorders, and increase collagen in the skin? You’ll learn all about those benefits and others on this episode of Vitality Radio. Jared invites a returning guest, Nick Zemp, to discuss the ins and outs of creatine and how it can benefit just about everyone!

Nick is a Chinese & Western Herbalist, Aromatherapist, educator, an avid naturalist and gardener, and currently does research evaluating the efficacy of dietary supplements and herbs for Better Being Co/Solaray. He’s been studying, teaching, and practicing herbal medicine for over 20 years. He has a passion for sharing both traditional wisdom and science based approaches to living healthier and happier.

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Additional Information:

#370: Fermentation 101: What It Is, The Many Benefits of Fermented Foods, and How They Differ From Probiotics!

#398: Demystifying Mushrooms: Medicinals and Psychedelics with Nick Zemp

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Just a reminder that this podcast is for educational purposes only. The FDA has not evaluated the podcast. The information is not intended to diagnose, treat, cure, or prevent any disease. The advice given is not intended to replace the advice of your medical professional.

In this episode, I explore the essentials of creatine monohydrate, a popular supplement for boosting muscle growth and energy levels.

The discussion starts by explaining how creatine works and its benefits for enhancing physical performance. Safety concerns are addressed, reassuring you of its well-established safety profile. The debate between powder and pill forms of creatine is touched on alongside the pros and cons of initiating a loading phase for new users.

The episode also offers guidance on the most effective times to take creatine to maximise its absorption and impact, along with recommended daily dosages. It highlights who can benefit most from creatine supplementation and touches on the expected weight fluctuations due to increased muscle water retention.

The summary emphasises that, despite creatine's significant benefits, it's not a magic solution for poor lifestyle habits.

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Timestamps:

(01:37) Creatine Benefits: How It Works

(04:08) Creatine Safety: What You Need to Know

(04:42) Creatine Forms: Powder vs. Pills

(05:01) Creatine Loading Phase: Necessary or Not?

(06:09) Best Time to Take Creatine for Maximum Effect

(08:08) Optimal Daily Creatine Dosage

(08:27) Ideal Candidates for Creatine Supplementation

(10:35) Understanding Weight Changes with Creatine Use

(13:00) The Limits of Creatine: Lifestyle and Health Habits

(13:53) Summary: Key Takeaways on Creatine Monohydrate

Creatine…one of the most popular and most researched supplements out there.

From gym-goers to athletes, the benefits of Creatine have been conclusively proven in the research so it is no surprise that more and more forms and types of Creatine supplement products have emerged.

This creates a problem, however, with the blurring of the line when choosing which Creatine product to buy. They all can't be the same so nor can they be as beneficial. One has to reign supreme....

So which type (or form) of Creatine is best?
Which Creatine is most effective at providing performance benefits?
Which Creatine should YOU take if you are to take one?

As a Sports Dietitian and Nutritionist, I can help answer this for you once and for all. The answer is quite simple…

In this episode, I discuss:

• Which Creatine form is the best and most effective one? (The short n sweet, no B.S. answer revealed)

Hope you enjoy!

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In this first episode after the mini hiatus, I do a solo episode where I go over a Q&A for you!

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Episode overview:

Dr. Scott Forbes is an associate professor in the department of Physical Education Studies at Brandon University and an adjunct professor in the faculty of Kinesiology and Health Studies at the University of Regina in Canada. Dr. Forbes is a certified sport nutritionist through the International Society of Sports Nutrition (ISSN), and a clinical exercise physiologist and high-performance specialist through the Canadian Society for Exercise Physiology (CSEP). Dr. Forbes has published over 110 peer-reviewed manuscripts and 5 book chapters. His research examines various nutritional (e.g., creatine and protein) and exercise interventions to enhance muscle, bone, and brain function in a variety of populations, including athletes and aging adults.

Episode highlights:

(15:33) What is creatine: your body creates creatine, creatine in meat and diet, phospho-creatine rapidly makes ATP, metabolic benefits during high intensity exercise, amino acids

(39:07) Timing creatine throughout the year: creatine could aid adaptation during high volume and low intensity training, improving strength training and bone strength to potentially avoid stress injuries

(48:18) When and how to use creatine: sleep, diet, and consistency of training come first, use creatine monohydrate, loading phase and timeframe of creatine benefits

Additional resources:

Dr. Forbes on Instagram-https://www.instagram.com/scott_forbes_phd/

International Society of Sports Nutrition position stand: creatine supplementation and exercise

Research Essentials for Ultrarunning: https://www.jasonkoop.com/research-essentials-for-ultrarunning

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I’ll start by saying that I’m not a huge fan of fancy supplements like fat burners, pre workouts and anything that promotes quick fat loss

However, I’ve used most of the products you’ve used and for my own research, I want to be transparent and tell you that theirs only 3 supplements I would highly recommend when it comes to fat loss/muscle growth

𝟏. 𝐏𝐨𝐬𝐭 𝐖𝐡𝐞𝐲 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 - Whey protein is the protein fraction of whey, which is a liquid that separates from milk during cheese production.

It is a complete, high-quality protein, containing all of the essential amino acids.

𝟐. 𝐂𝐫𝐞𝐚𝐭𝐢𝐧𝐞 𝐌𝐨𝐧𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞 - Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise.

It is one of the world’s most tested supplements and has an outstanding safety profile

𝟑. 𝐅𝐢𝐬𝐡 𝐎𝐢𝐥 𝐒𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐬 - Having a diet rich in omega-3 fatty acids may help prevent heart disease, protect brain and eye health, and contribute to fetal development.

Which supplements do you take?

In this episode of The Reach Your Peak Experience podcast, Aleksa the sports dietitian deep dives into the must-know info on creatine.

Creatine is one of the most popular supplements in the athletic space and it is also one of the most heavily researched.

So what is creatine?

How much should you take?

What’s the best version?

Is it safe?

The truth is that creatine is one of the rare supplements that have been shown to be effective - so let’s explore the in’s and out’s of this supplement. 

In today’s podcast, we will cover:

• Creatine defined
• Best form of creatine
• Creatine regimen explained
• How safe is creatine?

Listen to the full episode to learn all you need to know about creatine. 

Hope you enjoy!

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