Understanding Creatine Monohydrate and its amazing Benefits for Athletes and Health
Understanding Creatine Monohydrate and its amazing Benefits for Athletes and Health
Okay so are you ready to like uh dive Deep on Creatine today always ready so Uh someone sent us this post by Nutrition with Wendy and I got to say Like she seems pretty passionate super Passionate about it yeah so we're going To try to break it down and uh see What's what with creatine monohydrate Good what it is and uh whether we should All be like Wendy and just take it it Every day let's find out so first of all Like what is this stuff creatine Monohydrate creatine is actually a Naturally occurring compound okay that's Found in our muscles and it plays a role In like energy production oh okay so it Helps our muscles kind of like you know Get that quick burst of energy Especially during like high intensity Activities interesting and Wendy here is Claiming yeah a whole bunch of benefits A lot of benefits from taking it like Increased strength and speed power Output uh muscular endurance yeah she's Says it helps you not holding back build Lean mass nope and then there's also Like enhanced exercise tolerance Muscle Recovery reduced muscle breakdown it's a Lot reduced risk of injury and even Concussion that's a big one or spinal Cord injury yeah you know it's Interesting because a lot of people Think of creatine and they immediately Go to like body B yeah for sure you know
Getting those gains Co but what's Fascinating here is that Wendy's Highlighting these potential benefits That extend then Way Beyond that totally You know it could impact athletic Performance in all sorts of ways sure And even like you know play a role in Injury prevention right so it's not just About it's more than just the muscles Bulking up yeah exactly yeah okay Interesting okay so she's also uh really Pushing the safety of this creatine Monohydrate yeah she's a big advocate For it for all ages activities genders Even specifically mentioning adolesence Adolesence and children yeah citing This Research by Antonio at all right from 2021 from 2021 and she claims there are Like yeah no recard no reported negative Effects negative or harmful effects in Both adolescence and adults yeah which You know raises an interesting question Because yeah if the research is Suggesting that it's safe uhhuh then why Do you think there are so many Misconceptions out there why is it like This kind of you know what is it about Creatine that makes people hesitant yeah Exactly okay well uh so let's say Someone's listening to this right and The do yeah want to explore creatine Supplementation what's the best way to Do that yeah what do we do well According to Wendy okay the recommended
Daily dose is about 3 to 5 G okay and You can take it either before or after Your resistance training okay she also Suggests taking it with carbs because it Can enhance the absorption gotcha and She actually has some fun Recommendations here for how to Incorporate it oh okay fun like what she Suggests mixing it with Greek yogurt and Fruit uhhuh chocolate milk and banana Oatmeal oal or smoothies interesting I Like that get creative with it yeah yeah She also mentions this thing called the Loading phase oh yeah the loading phase That's where you basically take a higher Dose yeah for about a week for a week Okay and that's just to kind like Quickly saturate your muscle cells with Creatine so it's like a shortcut it's a Shortcut you know it's not essential for Everyone gotcha but if you're looking to Maximize speed things up your creatine Stores quickly okay that's an option so Is it like if you're patient you know a Consistent daily dose will eventually Get you there okay so like more isn't Always better not necessarily no Consistency is key gotcha and then uh Speaking of making sure you're getting Enough Wendy is really big on third Party testing party tested supplement Absolutely she says it's super important For it's all about quality and Purity Safety and Purity yeah you know you want
To make sure you're actually getting What you're paying for totally so that's A key takeaway for anyone considering Creatine supplementation and she Recommends uh Brands like Thorn mhm bare Performance nutrition now be a sports Now Sports clean bio steel clean bio Steel momentous momentous dishy throws Out a few I'm sure there are others but Oh yeah tons of options out there it's Good to know where to start for sure Yeah okay well uh I have to read this One last quote from Wendy all right Let's hear it uh are you ready I'm ready Not incorporating a CM supplement would Be a disservice to your athletes or even Yourself wow if you have a beating pulse Creatine monohydrate is for you I mean She definitely makes her Point very Clear she's got I'm messing around you Can't argue with that pass yeah she Admirable you know she really believes In the potential benefits of creatine Yeah but I think it's important to Remember yeah that everyone responds Differently to supplements that's true What works wonders for one person might Not have any noticeable effect on Another yeah that's fair Okay so we've Gone over like the basics of creatine Some of the potential benefits even some Safety considerations Right what do you think is like the most Important
Takeaway I would say the most important Takeaway for a listener today is to do Your research okay you know understand The potential benefits but also the Risks and make an informed decision Based on your individual needs and goals Yeah and like don't just jump on the Bandwagon exactly because someone on Social media don't be swayed by a Charismatic nutritionist is telling you To yeah think critically about it yeah Consider your training regimen your diet Your overall health M and you know Consult with your doctor or register Dietician if you have any concerns That's good advice and I guess at the End of the day like the best way to Determine if creatine is right for you The best way to know is to experiment And see how your body responds yeah you Just got to try it exactly cool well Thanks for uh you know helping break Down always happy to talk Fitness and SCI as this creatine Deep dive with me Anytime awesome all right great
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