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Barbell Medicine Podcast
Episode #251: Creatine Mechanisms, Safety, Hair Loss, and More!
Nov 20, 2023
21:33
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Dr. Feigenbaum discusses the mechanisms, safety, and usage of creatine, debunking myths and providing insights on loading and maintenance dosing. The podcast also explores the effects of creatine on performance, health benefits, and its lack of link to hair loss. Safety considerations for different populations are addressed.
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Quick takeaways
- Supplementing with creatine can improve performance, strength, and muscle growth while having a robust safety profile.
- Creatine supplementation at a daily dosage of 3 to 5 grams is sufficient and claims of it causing hair loss lack sufficient evidence.
Deep dives
Key Point 1: Creatine and its role in energy production
Creatine is a naturally occurring amino acid that is primarily stored in skeletal muscle tissue. It plays a crucial role in rapid energy production during intense exercise. Supplementing with creatine can increase muscle creatine levels, providing greater stores of energy for performance improvement. It also helps reduce the formation of metabolic fatigue byproducts, acts as a buffer, and promotes cellular swelling for potential muscle growth.
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