Creatine Breakthrough - When and How Much Should You Take? | The ATP Project 341 - Video

Creatine Breakthrough - When and How Much Should You Take?

In this episode of the ATP Project, Jeff and Steve discuss the breakthrough science behind the most widely researched supplement on the market, Creatine. With so much misinformation being thrown around by ‘fitness influencers’ and gym rats, we wanted to answer all of your questions in one big juicy episode. Diving deep into our Creatine 101 episode the team answers all of your burning questions about what creatine is, how much to take to see results if it is a steroid if it causes migraines or hair loss, creatine, and muscle cramping, can you benefit from a creatine loading phase and so much more! We weren’t kidding when we said we answer it all, we hope you enjoy this episode.

00:00:00 – Creatine podcast
00:01:36 – What is creatine?
00:05:12 – How is creatine produced in the body?
00:09:08 – Creatine in the ’90s
00:10:16 – Creatine and meat
00:16:24 – Creatine discovery - Mechanism of action
00:18:23 – How do you absorb creatine?
00:20:35 – Does creatine lead to water retention?
00:23:38 – Is creatine an anabolic steroid?
00:26:34 – Does creatine cause renal failure or kidney damage?
00:33:40 – Creatinine – what is it?
00:35:21 – Does creatine cause hair loss?
00:36:27 – Creatine and muscle cramping and dehydration
00:39:38 – Does creatine increase fat mass?
00:40:48 – Is a loading phase required?
00:43:23 – Creatine – how much should I take?
00:46:45 – Benefits of creatine and aging
00:47:33 – Creatine and migraines
00:53:56 – Creatine only good for going to the gym?
00:56:00 – Is creatine only effective for males?
00:56:30 – Creatine monohydrate the gold standard?
00:58:31 – When should you take creatine?
00:59:32 – Creatine and caffeine
01:04:00 – Is creatine sports-specific?
01:10:22 – Creatine benefits
01:14:06 – Creatine brand-specific

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Links to papers

01 - Effects of Creatine Supplementation on Renal Function: A Systematic Review and Meta-Analysis
Link - https://pubmed.ncbi.nlm.nih.gov/31375416/

02 - Creatine loading for chronic migraine?
Link - https://pubmed.ncbi.nlm.nih.gov/32484061/

03 - Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?
Link - https://pubmed.ncbi.nlm.nih.gov/33557850/

04 - Timing of Creatine Supplementation around Exercise: A Real Concern?
Link - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8401986/

05 - Creatinine: From physiology to clinical application
Link - https://pubmed.ncbi.nlm.nih.gov/31708357/

06 - Creatine in Health and Disease
Link - https://pubmed.ncbi.nlm.nih.gov/33572884/

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As always, this information is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only - please discuss any information in this podcast with your health care professional before making any changes to your current lifestyle.


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