The Benefits Of Creatine - Not Just For Muscle Growth! | The ATP Project 408
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- Опубликовано: 2 авг 2024
- The Benefits Of Creatine
Join Nic and Steve on the latest episode of The ATP Project podcast as they delve deep into the world of Creatine - Is it the ultimate supplement? It does so much more than just pump up those biceps! We explore how Creatine plays a vital role in brain function, its benefits for endurance, its connection to fat loss, and its surprising impact on skin health. Don't miss out on this eye-opening episode that goes beyond the muscle-building stereotype of Creatine!
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.
Check out ATP Science's range of products at our online store - bit.ly/45iLNDP
00:00:00 - Creatine - More than just for building muscle!
00:04:00 - Creatine and stress
00:06:32 - Anti convulsant
00:07:59 - Creatine and histamine breakdown
00:16:11 - Long Covid and creatine levels?
00:18:10 - Creatine and the brain
00:25:28 - Creatine and fat loss - mechanism of action
00:29:46 - Skin health and creatine
00:33:03 - Muscle hypertrophy
00:33:59 - Intranasal creatine administration study
00:40:54 - Endurance athletes and creatine
00:43:23 - Creatine deficiencies
00:47:20 - Types of creatine
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REFERENCES
Bahari Z, Jangravi Z, Hatef B, Valipour H, Meftahi GH. Creatine supplementation protects spatial memory and long-term potentiation against chronic restraint stress. Behav Pharmacol. 2023 Sep 1;34(6):330-339. doi: 10.1097/FBP.0000000000000739. Epub 2023 Jul 14. PMID: 37462147.
Alraddadi EA, Khojah AM, Alamri FF, Kecheck HK, Altaf WF, Khouqeer Y. Potential role of creatine as an anticonvulsant agent: evidence from preclinical studies. Front Neurosci. 2023 Jun 29;17:1201971. doi: 10.3389/fnins.2023.1201971. PMID: 37456992; PMCID: PMC10339234.
Burke R, Piñero A, Coleman M, Mohan A, Sapuppo M, Augustin F, Aragon AA, Candow DG, Forbes SC, Swinton P, Schoenfeld BJ. The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis. Nutrients. 2023 Apr 28;15(9):2116. doi: 10.3390/nu15092116. PMID: 37432300; PMCID: PMC10180745.
Chen K, Hu X. Intranasal creatine administration increases brain creatine level and improves Barnes maze performance in rats. Brain Res Bull. 2023 Sep;201:110703. doi: 10.1016/j.brainresbull.2023.110703. Epub 2023 Jul 8. PMID: 37429386.
Candow DG, Forbes SC, Ostojic SM, Prokopidis K, Stock MS, Harmon KK, Faulkner P. "Heads Up" for Creatine Supplementation and its Potential Applications for Brain Health and Function. Sports Med. 2023 Jun 27. doi: 10.1007/s40279-023-01870-9. Epub ahead of print. Erratum in: Sports Med. 2023 Jul 10;: PMID: 37368234.
Amiri E, Sheikholeslami-Vatani D. The role of resistance training and creatine supplementation on oxidative stress, antioxidant defense, muscle strength, and quality of life in older adults. Front Public Health. 2023 May 2;11:1062832. doi: 10.3389/fpubh.2023.1062832. PMID: 37206869; PMCID: PMC10189876.
Kita M, Fujiwara-Tani R, Kishi S, Mori S, Ohmori H, Nakashima C, Goto K, Sasaki T, Fujii K, Kawahara I, Bhawal UK, Luo Y, Kuniyasu H. Role of creatine shuttle in colorectal cancer cells. Oncotarget. 2023 May 19;14:485-501. doi: 10.18632/oncotarget.28436. PMID: 37204253; PMCID: PMC10197964.
Ranisavljev M, Todorovic N, Ostojic J, Ostojic SM. Reduced tissue creatine levels in patients with long COVID-19: A cross-sectional study. J Postgrad Med. 2023 Jul-Sep;69(3):162-163. doi: 10.4103/jpgm.jpgm_65_23. PMID: 37171415; PMCID: PMC10394531.
Forbes SC, Candow DG, Neto JHF, Kennedy MD, Forbes JL, Machado M, Bustillo E, Gomez-Lopez J, Zapata A, Antonio J. Creatine supplementation and endurance performance: surges and sprints to win the race. J Int Soc Sports Nutr. 2023 Dec;20(1):2204071. doi: 10.1080/15502783.2023.2204071. PMID: 37096381; PMCID: PMC10132248.
Newman JM, Pekari TB, Van Wyck DW. Neuroprotection and Therapeutic Implications of Creatine Supplementation for Brain Injury Complications. Med J (Ft Sam Houst Tex). 2023 Apr-Jun;(Per 23-4/5/6):31-38. PMID: 37042504.
Fernández-Landa J, Santibañez-Gutierrez A, Todorovic N, Stajer V, Ostojic SM. Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis. Sports Med. 2023 May;53(5):1017-1027. doi: 10.1007/s40279-023-01823-2. Epub 2023 Mar 6. PMID: 36877404.
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Развлечения
I starting taking creatine just 3 weeks ago and I feel absolutely fantastic. I've noticed all of the classic signs that it's working. Faster recovery. I mean, I'm ready to go again the next day without feeling like my batteries still low. I even feel so much better just a few hours after an intense workout. My mood is better. Crisp, sharp thinking. And one of the most impressive things about it is that if I happen to get less than my 7 hours sleep, let's say somewhere between 5 and a half to 6 and a half hours, I feel perfectly fine so long as I don't make it a habit of sleeping so little on a nightly basis. It's just incredible stuff 👍
Thank you for your informative video. So inspiring. Love from California
P.S. The female statue is Venus Demilo? Pretty sure. 😉
You guys are my new favourite!!
And thank you I’m suffering with fatigue my whole life and I have no clue why I haven’t really used creatine so I bought some after listening to this. 🙏🏻
Used to use Chinese creatine monohydrate. Would have night urination issues. Switched to creapure, and am not getting the negative side effects that I got from cheaper Chinese creatine.
Thank you for all the informative videos , been watching this channel so far and it s absolutely one of my favourites ,hope there is an ep on saw palmito big up 👍
Thanks for the kind words, and will talk to the guys about an indgredient podcast on Saw Palmito
Venus
Can you take too much creatine ?
Yes. The wisdom says load for 5 days (about 25 grams divided into 3 doses) and then maintain with 3-5 grams/day. Anything more is not likely to be helpful but may increase possibility (however unlikely) of kidney issues. Also mind their advice towards the end about NOT soaking your dose in water for anything more than a short while
What about the use of Creatine with AD(H)D symptoms? I read a lot positive information about Creatine as a brainbooster.
I am microdosing MAL M.esc for a few months and it is great for my ADD. It is a relieve when I decided to quit my methylphenidate meds.
Now I am searching for a brainbooster to push myself a little further with sports and cognitive functions to take a next step in my healing process.
(I ordered a bag Creatine tonight, together with a bag proteïne powder. It is so affordable)