799: Creatine: Worth It or Overhyped? (Latest Science Explained)

FREE SUPPLEMENT GUIDE - DM “SUPPLEMENT GUIDE” To @ colossusfit on instagram(0:00) - IntroINTRO:Creatine = one of the most researched supplements everStill widely misunderstoodA lot of noise around creatine when there doesn’t need to be.WHO SHOULD TAKE IT:People lifting weightsAnyone trying to build muscle or strengthDieting individuals (helps maintain performance)High stress / low sleep individualsVegetarians may benefit more (lower baseline creatine levels)(Basically everyone with some few exceptions that we will get to later in this episode)WHAT DOES CREATINE DO?Helps your body produce energy (ATP) fasterThink: “battery pack” for muscles and brainResult:More strengthMore reps: more output = more long term muscle massBetter training output - better quality workouts, slight improvement to recovery capacityAlso proven to help with high intensity efforts within endurance work for athletes. You can produce more power in these moments and recovery faster between hard efforts.Cognitive and brain benefits (Emerging science)Improves memory, focus, mental fatigue resistance and it’s especially prevelant when dieting, sleep deprived and in high stress situationsNew science showing some fatigue resistance (especially in sleep deprivation)Aging / longevity supportDosage:Standard 3-5g dailyNo need for a loading phase. Higher side effects and same resultMust be consistnet, try not to miss multiple days. You will lose the effectSide effects?Mainly GI issues. You can circumvent by starting at 3g, taking it with food and trying to split in two doses while staying hydrated.2–5 lbs water weight (intramuscular, not fat)Pre-existing kidney issues → consult doctorClosing message:Not a magic solutionHigh ROI supplement if basics are already in placeSimple protocol:3–5g dailyStay consistentFocus on training and nutrition firstThere are also responders and non responders, experiment with it and see how you feel.Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/