Ep. 81 - Creatine 101: What the Research Really Says (Muscle, Strength, Brain)

Creatine is the most researched, most effective, and most misunderstood supplement in fitness.

In this episode, Vinny and Dr. Eryn break down exactly what the science says about creatine — muscle growth, strength, ATP energy regeneration, cognitive function, loading vs. maintenance dosing, safety, myths, and who actually benefits the most.

We cover:

• How creatine actually works to regenerate ATP

• Whether timing matters (before vs. after vs. whenever)

• Why most lean mass increases are intracellular water — and why that's a good thing

• What 100+ randomized controlled trials and multiple meta-analyses show about strength & hypertrophy

• Cognitive benefits backed by RCTs (memory, reasoning, mental clarity)

• Safety in healthy adults and considerations for kidney disease

• The truth about hair loss, dehydration, and “creatine is a steroid” myths

If you lift weights, want to build muscle, or care about brain health — this is your guide to creatine done right.

Coach Vinny

Email: vinny@balancedbodies.io

Instagram: vinnyrusso_balancedbodies

Facebook: Vinny Russo

Dr. Eryn

Email: dr.eryn@balancedbodies.io

Instagram: dr.eryn_balancedbodies

Facebook: Eryn Stansfield

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