Creatine Q&A: Boosting Performance, Muscle Growth, and More | Art of Prevention Podcast

Description: Welcome to a special Q&A episode of the Hour of Prevention podcast. In this episode, we dive into your most pressing questions about creatine, its uses, benefits, and potential impact on various aspects of performance and health. Join us as we explore topics like the effects of creatine on rock climbing performance, its interaction with protein intake, its influence on endurance athletes, long-term usage considerations, and even its potential impact on testosterone levels. Discover the science behind creatine supplementation and how it could enhance your fitness journey. Tune in for expert insights and answers to the questions you've been curious about. Don't miss out on this informative and engaging discussion!

Timestamps:

0:00 Introduction to the Q&A episode

1:15 Exploring the effects of creatine on rock climbing performance

3:30 Understanding the energy systems utilized in sport climbing

6:45 Why creatine might lead to feeling more pumped and sore

10:10 Addressing the correlation between creatine and protein intake

13:20 Clarifying how creatine impacts muscle growth and composition

17:05 Examining the relevance of creatine for endurance athletes

20:30 Strategies for incorporating creatine in endurance training

24:15 Potential benefits of creatine for bone health and stress injuries

27:50 Long-term usage of creatine and its impact on health

31:10 The question of cycling creatine on and off for optimal results

34:25 Insights into the relationship between creatine and testosterone

37:15 Wrapping up the Q&A session on creatine supplementation

Join us for an insightful discussion that delves into the science and practical applications of creatine supplementation. If you've ever wondered about the potential benefits, usage, and effects of creatine on different types of athletic performance, this episode has the answers you're seeking. Don't forget to like, subscribe, and share with fellow fitness enthusiasts!

Creatine overview

Heaton, Lisa E., Jon K. Davis, Eric S. Rawson, Ryan P. Nuccio, Oliver C. Witard, Kimberly W. Stein, Keith Baar, James M. Carter, and Lindsay B. Baker. 2017. “Selected In-Season Nutritional Strategies to Enhance Recovery for Team Sport Athletes: A Practical Overview.” Sports Medicine 47 (11): 2201–18.

Creatine and bone cells 

Gerber, I., I. ap Gwynn, M. Alini, and T. Wallimann. 2005. “Stimulatory Effects of Creatine on Metabolic Activity, Differentiation and Mineralization of Primary Osteoblast-like Cells in Monolayer and Micromass Cell Cultures.” European Cells & Materials 10 (July): 8–22.

Creatine and endurance performance: 

Fernández-Landa, Julen, Asier Santibañez-Gutierrez, Nikola Todorovic, Valdemar Stajer, and Sergej M. Ostojic. 2023. “Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-Analysis.” Sports Medicine 53 (5): 1017–27.

Creatine likely does not improve VO2 max 

Gras, Damien, Charlotte Lanhers, Reza Bagheri, Ukadike Chris Ugbolue, Emmanuel Coudeyre, Bruno Pereira, Marek Zak, Jean-Baptiste Bouillon-Minois, and Frédéric Dutheil. 2023. “Creatine Supplementation and VO2max: A Systematic Review and Meta-Analysis.” Critical Reviews in Food Science and Nutrition 63 (21): 4855–66.