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❓πŸ’ͺπŸ”¬ 12 Questions About Creatine with Stephen Cornish, PhD

πŸ€– AI Summary

  • πŸ‘¨β€βš•οΈ Dr. Cornish’s Background [00:07]: πŸ‘¨β€βš•οΈ Dr. Stephen Cornish specializes in πŸ‹οΈβ€β™€οΈ exercise and πŸ₯— nutritional interventions for πŸ‘΅ healthy aging and conditions like πŸ’ͺ sarcopenia. His research focuses on 🧬 myokines and he has published review articles on πŸ§ͺ creatine.
  • πŸ’ͺ Creatine and Performance Enhancement [01:07]: πŸ§ͺ Creatine, especially when combined with πŸ₯› whey protein, significantly improves πŸ’ͺ performance, πŸ“ˆ strength, and πŸ‹οΈ lean tissue mass gains. πŸ“Š Meta-analyses confirm creatine’s effectiveness in increasing πŸ‹οΈ lean tissue mass and πŸ“ˆ strength gains when combined with πŸ‹οΈ resistance training [02:32].
  • ❓ Creatine Responders vs. Non-Responders [02:59]: ❌ Non-responders typically have saturated muscle creatine content, while βœ… responders have less saturated muscles.
  • 🧬 Creatine and Muscle Fibers [03:35]: πŸ§ͺ Creatine may be more beneficial for enhancing Type 2 (⚑ fast-twitch, πŸ’₯ explosive) muscle fibers.
  • ❓ What is Creatine? [04:15]: πŸ§ͺ It’s an organic acid composed of three amino acids: arginine, glycine, and methionine. 🏭 It’s produced endogenously by the body and consumed exogenously through πŸ₯© meat products like πŸ” poultry, 🐟 seafood, and πŸ₯© red meat [04:30]. 🐟 Herring is noted as having high creatine content [05:53].
  • βš™οΈ How Creatine Works [04:49]: πŸ§ͺ It’s part of the phosphagen (or alactic) energy system, helping to replenish πŸ”‹ ATP during short-burst, high-intensity activities [05:34].
  • πŸ§ͺ Types of Creatine [06:30]: πŸ§ͺ Creatine monohydrate is the most researched and effective form for πŸ’ͺ performance enhancement.
  • β€οΈβ€πŸ©Ή Health Benefits of Creatine [07:03]: πŸ§ͺ It can delay πŸ’ͺ sarcopenia in older adults, especially when combined with πŸ‹οΈ resistance training, improving daily living activities and independent living [07:10]. πŸ”¬ Research suggests it has anti-inflammatory potential [07:58].
  • πŸ’‘ Creatine Intake Tips [08:35]: 🍚 Ingesting carbohydrates with πŸ§ͺ creatine can enhance its uptake into muscle cells. β˜• Caffeine and creatine taken together may negate each other’s effects [09:03]. βœ… Look for products with a natural health product number certified by πŸ‡¨πŸ‡¦ Health Canada [09:14].
  • πŸ’Š Creatine Dosage [09:34]: πŸ“ˆ A loading phase of 20 grams/day for 5-7 days, followed by a maintenance phase of 3-5 grams/day, can be continued long-term [09:50]. πŸ“‰ Alternatively, one can skip the loading phase and take 3-5 grams/day [10:07]. ⏱️ Timing of intake does not seem to affect effectiveness [10:29].
  • ⚠️ Side Effects and Precautions [10:49]: 🟒 Generally, πŸ§ͺ creatine has no negative side effects with long-term use. 🩺 Individuals with chronic kidney disease should avoid it [11:01].

πŸ“š Book Recommendations

  • 🍎 Sports Nutrition: A Handbook for Professionals by Christine Karpinski and Lisa A. DuPraw: πŸ“– An in-depth resource for sports nutrition, ideal for professionals and those seeking detailed scientific understanding.

  • πŸ’ͺ Muscle: The Ultimate Guide to Building Strength, Size, and Definition by Nick Evans: πŸ“– A practical guide focused on building muscle, πŸ“ˆ strength, πŸ“ size, and πŸ’ͺ definition.

  • πŸ‹οΈ Exercise Physiology: Nutrition, Energy, and Human Performance by William D. McArdle, Frank I. Katch, and Victor L. Katch: πŸ“– A highly regarded textbook diving into the scientific principles of exercise physiology, including nutrition and πŸ”‹ energy.

  • 🍎 Advanced Sports Nutrition by Dan Benardot: πŸ“– Offers sophisticated sports nutrition information, combining the latest research with practical strategies for athletes.

  • β€οΈβ€πŸ©Ή πŸ’ͺπŸ“ˆ Creatine: A Natural Substance and Its Benefits for Muscle Metabolism, Fitness, Health & Longevity by Dr. JΓΌrgen Giessing and Dr. Robert Percy Marshall: πŸ“– Explores πŸ§ͺ creatine’s health benefits beyond athletics, including its potential in longevity and therapeutic uses.

  • πŸ§ͺ Creatine Supplementation for Health and Clinical Diseases edited by Richard B. Kreider and Jeffrey R. Stout: πŸ“– Compiles scientific and medical evidence on πŸ§ͺ creatine’s role in metabolism, health, and its potential therapeutic applications.

  • πŸ‘΅ Sarcopenia: Age-Related Muscle Wasting and Weakness (Mechanisms and Treatments) by Ryann Heckman (Editor): πŸ“– Provides in-depth knowledge on age-related muscle wasting, covering mechanisms and treatments, with a focus on exercise and nutrition.

  • πŸ‘΅ Clinical Nutrition and Aging: Sarcopenia and Muscle Metabolism by Chad Cox: πŸ“– Delves into the nutritional aspects relevant to aging and sarcopenia, discussing muscle metabolism.