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The Proof with Simon Hill
Creatine for brain health & physical performance | Dr Eric Rawson
Jun 20, 2022
02:07:44
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Quick takeaways
- Creatine supplementation can enhance both muscular performance and brain health for people of different demographics.
- There is strong scientific evidence supporting the safety and efficacy of creatine supplementation, with no adverse effects on hydration, thermoregulation, muscle dysfunction, or kidney health.
- Creatine supplementation can lead to improved muscle function, including reduced cramps and strains, and a protective effect against muscle damage and soreness after intense exercise.
- There is limited evidence to support the claim that creatine supplementation causes hair loss, and the weight gain associated with supplementation is primarily due to increased water retention.
Deep dives
Comparison of fitness trackers' accuracy in measuring sleep, heart rate, and heart rate variability
A study published in the Journal of Sensors evaluated the accuracy of six fitness trackers in measuring sleep, heart rate, and heart rate variability. The independent study found that Woop performed the best in measuring heart rate and heart rate variability with 99% and 99.7% accuracy respectively. Woop, along with Aura and Somfit, also measured different stages of sleep accurately. The study highlights the validity of these fitness trackers in providing accurate measurements, which can be beneficial for improving health and performance.
Benefits of fermented foods in reducing inflammation
Regular consumption of fermented foods, as outlined in the Plant Based Ferments recipe book, has been shown to lower inflammation in the body. This type of inflammation is associated with chronic conditions such as cardiovascular disease and Alzheimer's dementia. The book offers 15 recipes, including soy yogurt, cold brew kefir smoothie, and miso eggplant salad, along with scientific evidence supporting the consumption of fermented foods. Incorporating fermented foods into your diet can contribute to a healthier microbiome and potentially reduce the risk of inflammatory-related diseases.
Understanding creatine and its impact on performance and brain health
Creatine is a naturally occurring compound found in muscles and the brain that plays a vital role in energy production and muscle contraction. Research has shown that creatine supplementation can lead to improved performance in short, high-intensity exercises, such as sprints and weightlifting. Additionally, studies have explored the potential cognitive benefits of creatine supplementation, especially in older adults. The recommended dosage for creatine supplementation is typically around 3-5 grams per day, with a loading phase of 20 grams per day for 5 days. Creatine monohydrate is the most well-researched and recommended form of creatine supplement.
Safety of creatine supplementation
Numerous safety trials have been conducted on creatine supplementation, primarily in healthy individuals. The studies have focused on hydration, thermoregulation, muscle dysfunction, and kidney health. There is no evidence of dehydration or thermoregulatory problems associated with creatine supplementation. In fact, some studies suggest potential benefits in exercising in heat when creatine loaded. There is also no evidence of adverse effects on muscles. Regarding kidney health, studies have shown no negative impact on kidney function. However, as with any supplement, it is important to consult with a healthcare professional before starting creatine supplementation, particularly for individuals with pre-existing medical conditions.
Benefits of Creatine Supplementation on Muscle Function and Health
Creatine supplementation has been shown to improve muscle function and health. Studies have revealed that creatine supplementation can lead to improved muscle function, including fewer cramps and strains. Research has also demonstrated a protective effect of creatine supplementation on muscle damage and soreness after intense exercise. Moreover, creatine supplementation has not shown any detrimental effects on thermoregulation, muscle dysfunction, or kidney health. Safety trials conducted on vulnerable populations, such as ALS patients, have likewise shown no adverse effects. Overall, creatine supplementation appears to be a safe and well-studied nutrient that can enhance muscle function and health.
Creatine and Hair Loss: Lack of Evidence
There is limited evidence to support the claim that creatine supplementation increases hair loss. While a single study showed a small increase in dihydrotestosterone (DHT) levels, which are associated with male pattern baldness, this finding has not been replicated. Given that creatine is a nutrient and not a drug, it is unlikely to have a significant impact on the endocrine system and hair loss. Furthermore, the role of genetics and other factors in hair loss should not be disregarded. Ongoing clinical trials may provide further insights into this topic, but currently, the evidence does not support the notion that creatine supplementation causes hair loss.
Creatine and Weight Gain: Context Matters
Creatine supplementation can lead to an increase in total body water, resulting in weight gain. However, this weight gain is primarily due to increased water retention, similar to that experienced during carbohydrate loading. The weight gain associated with creatine usually persists even after discontinuing supplementation, as it takes time for the excess water to leave muscle cells. For individuals in sports with weight class restrictions, caution should be exercised, as the additional water weight from creatine supplementation may make it challenging to make weight. However, for athletes engaging in sports such as sprinting or rowing, the metabolic benefits of creatine supplementation often outweigh the potential weight gain. Biomechanical effects may vary depending on the specific sport, with some sports potentially experiencing a performance advantage due to increased muscle mass, while others may face a slight disadvantage due to increased body weight. Each athlete's unique circumstances should be considered when determining the appropriateness of creatine supplementation.
2.
The Proof Podcast - A Space for Science Based Conversation Exploring the Health Benefits That Come With Mastering Nutrition
2min
In Episode #212, Dr Eric Rawson joins me to examine the muscular and cognitive effects of creatine.
Performance supplementation is a flooded field. With supplementation sceptics on one hand and relentless marketing promotion on the other, it can be difficult to know what to believe. Dr Eric Rawson joins me today for an in-depth conversation on creatine, breaking down everything you need to know about this widely studied compound.
In this episode, we cover the basics of creatine consumption and push deeper into specific, common questions people may have. You will learn about the muscular performance and brain health benefits of creatine for people of different demographics, including age, gender, and diet. Dr Rawson also outlines dosage guidelines, addresses common concerns people may have, and speaks to the evidence we have about safety.
Specifically, we cover:
- Intro (0:00)
- Breakthrough Creatine Research (1:53)
- What Creatine is (11.00)
- Is Creating Essential? (12:48)
- Testing Creatine Levels (17:10)
- Vegetarian vs Omnivore (23:01)
- Improving Performance (28:40)
- Analyzing Other Compounds (52:24)
- Safety of Supplements (1:05:48)
- Gender Impact (1:21:30)
- Creating Dosage (1:27:50)
- Brain Health & Creatine (1:29:06)
- Outro (1:57:55)
Dr Rawson offers specific guidelines that you can action, as well as covering the science behind why. In a world where anyone and everyone online makes nutrition claims, it’s critical to have reliable, rigorous evidence to support these. I hope you found this episode clarifying and useful.
If you enjoyed hearing from Dr Rawson, you can connect with him via Twitter. You can also read more at his university faculty page, or email him if you have further questions.
Thank you to The Proof friend Eimele Essential 8 for sponsoring today’s episode. Eimele Essential 8 offers the right nutrients, in the right doses, to complement a plant-rich diet. To save 5% on your first order, head to theproof.com/friends.
Make sure to head to theproof.com/podcast for the full show notes.
Enjoy, friends.
Simon
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Simon Hill, Msc, Bsc (Hons)
- Creator of Theproof.com and host of The Proof with Simon Hill
- Author of The Proof is in the Plants
- Watch the episodes on YouTube, or Listen on Apple/Spotify
- Connect with me on Instagram, Twitter and Facebook
- Download my complimentary two week meal plan and plant performance
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