Choosing the Right Creatine: A Focus on Monohydrate

In this episode of the Endurance Eats podcast, Alex Larson sits down with Dr. Scott Forbes, a leading expert in creatine research, to uncover the essential role of creatine for athletes, especially endurance athletes. We cover what creatine is, how it benefits athletic performance as well as the best types of creatine, and recommended dosages for endurance athletes. They dive into debunking common myths and addressing potential side effects, as well as looking at emerging research on creatine's impact on cognitive function and injury recovery.

Whether you're new to creatine or looking to optimize your supplementation strategy, this episode is packed with science-backed insights to help you elevate your performance.

Tune in to learn how creatine can transform your endurance training and recovery!

In today’s episode, we’re diving into:

00:00 Introduction to Creatine and Its Importance

04:01 Understanding Creatine: What It Is and How It Works

12:12 Creatine for Endurance Athletes: Benefits and Considerations

15:50 Addressing Concerns: Weight Gain and Side Effects of Creatine

20:01 Creatine Myths: Bulking Up and Gender Differences

24:07 Types of Creatine: What to Choose

28:05 Dosage and Timing: How to Use Creatine Effectively

32:03 Long-term Effects of Creatine: What Happens When You Stop?

36:02 Future of Creatine Research: What’s Next?

Guest: Dr. Scott Forbes

Bio: Dr. Scott Forbes is an associate professor and chair in the department of Physical Education Studies at Brandon University. He is also a scientific advisor and fellow for the International Society of Sports Nutrition, and a clinical exercise physiologist and high-performance specialist through the Canadian Society for Exercise Physiology. Dr. Forbes has published over 130 peer-reviewed manuscripts and 5 book chapters. 

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian 

• Creatine loading elevates the intracellular phosphorylation potential and alters adaptive responses of rat fast-twitch muscle to chronic low-frequency stimulation - PubMed (nih.gov)

• Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance? - PubMed (nih.gov)

• Does one dose of creatine supplementation fit all? - ScienceDirect

• Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis - PubMed (nih.gov)

• A Randomized Controlled Trial of Changes in Fluid Distribution across Menstrual Phases with Creatine Supplementation - PubMed (nih.gov)

• Effect of creatine supplementation during cast-induced immobilization on the preservation of muscle mass, strength, and endurance - PubMed (nih.gov)

• Effects of Creatine and Carbohydrate Loading on Cycling Time Trial Performance - PubMed (nih.gov)

  
  

Other Resources

• BCAAS or Creatine for Distance Athletes: Which is better?

• Creatine for Runners: Does it Improve Performance?
• Purchase Creatine through Thorne Supplements. Use this link for 15% off.

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

• Dr. Forbes Instagram: @scott_forbes_phd

  
  

Don’t Forget to Subscribe!

Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.

Have Questions or Suggestions?

Send me a message, and I might cover it in a future episode!