Summary
In this episode, Staci and Missy welcome back Kevin Finnegan, who delves into the science and benefits of creatine, a well-researched supplement known for its role in muscle growth and performance enhancement. They discuss its origins, how it works in the body, and its potential benefits beyond just muscle, including brain health. The conversation also addresses common concerns about creatine, including its safety and side effects, and provides practical advice on dosing and timing for optimal results. The episode emphasizes the importance of consistency in supplementation and tracking progress to gauge effectiveness.
Takeaways
- Creatine is derived from amino acids and is naturally produced in the body.
- It plays a crucial role in energy production, particularly during high-intensity exercise.
- Supplementation can enhance muscle growth, strength, and performance.
- Creatine is safe for most people, with minimal side effects when taken correctly.
- Hydration is important when supplementing with creatine to avoid water retention.
- Different forms of creatine exist, but creatine monohydrate is the most researched and recommended.
- Creatine may also have benefits for brain health and cognitive function.
- Dosing typically ranges from 3 to 5 grams per day for most individuals.
- Tracking progress while using creatine can help assess its effectiveness.
- Creatine can be beneficial for a wide range of populations, including older adults and vegetarians.
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