Iron Culture presented by MASS
MASS Office Hours Episode 22 (Menopause, Caffeine, “Skinny Fat” Solutions)
Feb 11, 2024
Topics discussed include training for peri- and post-menopausal women, pros and cons of caffeine, low energy availability and its impact on the endocrine system, managing side effects of creatine, sex differences in fatigue and training volume, being "skinny fat," cluster sets versus straight sets for hypertrophy, favorite exercise machines, and training through or around minor injuries.
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Quick takeaways
- Lower doses of creatine (1-2 grams) can still be beneficial and minimize side effects like bloating or diarrhea.
- The response to training varies among individuals, so it's important to experiment with different approaches and adjust based on personal tolerance and recovery.
Deep dives
Potential side effects of creatine supplementation and alternative dosing strategies
If someone experiences bad side effects from taking the recommended dose of creatine (3 to 5 grams), a lower dose of 1 to 2 grams might still be beneficial. Common side effects of creatine supplementation often include gastrointestinal discomfort such as bloating or diarrhea. To minimize these side effects, one option is to go with a lower dose or split the daily dose into smaller installments. Additionally, using a product with good solubility and mixing it into a warm or hot beverage may also help alleviate discomfort.
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