RP Strength Podcast Everything You Need to Know About Creatine w/ Dr. Eric Trexler
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Nov 17, 2025 Dr. Eric Trexler, an exercise scientist and researcher, dives into the fascinating world of creatine supplementation. He explains how creatine enhances athletic performance by replenishing ATP, debunks myths about cycling and immediate timing, and lays out effective dosing strategies. Eric addresses safety concerns, clarifying that creatine raises creatinine levels without harming kidneys. Plus, he shares insights on potential cognitive benefits and common misconceptions, making it clear that creatine is a valuable ally for those looking to maximize their fitness gains.
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How Creatine Fuels Short Bursts
- Creatine increases muscle phosphocreatine, giving immediate phosphate to regenerate ATP during very high-intensity efforts.
- That boosts short bursts, strength endurance, and can extend top-end performance by a few reps or seconds.
Beta-Alanine Lab Mishap
- Eric recounted a lab mishap where a TA misdosed beta-alanine, leaving students with intense skin tingling.
- The class blamed Eric for proposing the experiment despite his not scooping doses.
Pick Monohydrate And Simple Dosing
- Use creatine monohydrate in powder or capsule form and avoid prepackaged liquids or gummies due to degradation risks.
- Dose 5 g/day for maintenance or load ~20 g over a week, or 10 g/day for two weeks, then drop to maintenance.