Episode 021 - Creatine

Creatine is a popular supplement in the fitness world. Touted for increasing performance and strength gains, rumored to ruin your kidneys and make your a water-retaining sea cow. Are any of these claims true? We look to the science for answers! Show Notes: 3:07 - Creatine: State of the Science at the Millennium - https://www.creightonprep.creighton.edu/uploaded/Athletics_Page/Weight_Room/Supplement_Info/creatine.pdf 4:00 - Creatine Supplementation - https://www.researchgate.net/profile/Thomas-Trojian/publication/249320351_Creatine_Supplementation/links/5a85a236aca272017e560cba/Creatine-Supplementation.pdf?_sg%5B0%5D=started_experiment_milestone&origin=journalDetail 5:30 - Creatine Supplementation - https://journals.lww.com/nsca-scj/Citation/1999/08000/Creatine_Supplementation.3.aspx (download the pdf to view article) 7:37 - Does long-term creatine supplementation impair kidney function in resistance-trained individuals consuming a high-protein diet? - https://www.tandfonline.com/doi/full/10.1186/1550-2783-10-26 7:39 - Studies on the safety of creatine supplementation - https://link.springer.com/article/10.1007/s00726-011-0878-2 8:26 - Creatine Monohydrate Supplementation on Body Weight and Percent Body Fat - https://journals.lww.com/nsca-jscr/Abstract/2003/11000/Creatine_Monohydrate_Supplementation_on_Body.30.aspx 8:26 - Creatine Supplementation - https://journals.lww.com/acsm-csmr/fulltext/2013/07000/creatine_supplementation.10.aspx 9:10 - Effects of creatine supplementation on performance and training adaptations - https://link.springer.com/article/10.1023/A:1022465203458