View all show notes and timestamps on the KoopCast website.

Episode overview:

Dr. Scott Forbes is an associate professor in the department of Physical Education Studies at Brandon University and an adjunct professor in the faculty of Kinesiology and Health Studies at the University of Regina in Canada. Dr. Forbes is a certified sport nutritionist through the International Society of Sports Nutrition (ISSN), and a clinical exercise physiologist and high-performance specialist through the Canadian Society for Exercise Physiology (CSEP). Dr. Forbes has published over 110 peer-reviewed manuscripts and 5 book chapters. His research examines various nutritional (e.g., creatine and protein) and exercise interventions to enhance muscle, bone, and brain function in a variety of populations, including athletes and aging adults.

Episode highlights:

(15:33) What is creatine: your body creates creatine, creatine in meat and diet, phospho-creatine rapidly makes ATP, metabolic benefits during high intensity exercise, amino acids

(39:07) Timing creatine throughout the year: creatine could aid adaptation during high volume and low intensity training, improving strength training and bone strength to potentially avoid stress injuries

(48:18) When and how to use creatine: sleep, diet, and consistency of training come first, use creatine monohydrate, loading phase and timeframe of creatine benefits

Additional resources:

Dr. Forbes on Instagram-https://www.instagram.com/scott_forbes_phd/

International Society of Sports Nutrition position stand: creatine supplementation and exercise

Research Essentials for Ultrarunning: https://www.jasonkoop.com/research-essentials-for-ultrarunning

Buy Training Essentials for Ultrarunning on Amazon or Audible.

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