βπͺπ¬ 12 Questions About Creatine with Stephen Cornish, PhD
π€ AI Summary
- π¨ββοΈ Dr. Cornishβs Background [00:07]: π¨ββοΈ Dr. Stephen Cornish specializes in ποΈββοΈ exercise and π₯ nutritional interventions for π΅ healthy aging and conditions like πͺ sarcopenia. His research focuses on 𧬠myokines and he has published review articles on π§ͺ creatine.
- πͺ Creatine and Performance Enhancement [01:07]: π§ͺ Creatine, especially when combined with π₯ whey protein, significantly improves πͺ performance, π strength, and ποΈ lean tissue mass gains. π Meta-analyses confirm creatineβs effectiveness in increasing ποΈ lean tissue mass and π strength gains when combined with ποΈ resistance training [02:32].
- β Creatine Responders vs. Non-Responders [02:59]: β Non-responders typically have saturated muscle creatine content, while β responders have less saturated muscles.
- 𧬠Creatine and Muscle Fibers [03:35]: π§ͺ Creatine may be more beneficial for enhancing Type 2 (β‘ fast-twitch, π₯ explosive) muscle fibers.
- β What is Creatine? [04:15]: π§ͺ Itβs an organic acid composed of three amino acids: arginine, glycine, and methionine. π Itβs produced endogenously by the body and consumed exogenously through π₯© meat products like π poultry, π seafood, and π₯© red meat [04:30]. π Herring is noted as having high creatine content [05:53].
- βοΈ How Creatine Works [04:49]: π§ͺ Itβs part of the phosphagen (or alactic) energy system, helping to replenish π ATP during short-burst, high-intensity activities [05:34].
- π§ͺ Types of Creatine [06:30]: π§ͺ Creatine monohydrate is the most researched and effective form for πͺ performance enhancement.
- β€οΈβπ©Ή Health Benefits of Creatine [07:03]: π§ͺ It can delay πͺ sarcopenia in older adults, especially when combined with ποΈ resistance training, improving daily living activities and independent living [07:10]. π¬ Research suggests it has anti-inflammatory potential [07:58].
- π‘ Creatine Intake Tips [08:35]: π Ingesting carbohydrates with π§ͺ creatine can enhance its uptake into muscle cells. β Caffeine and creatine taken together may negate each otherβs effects [09:03]. β Look for products with a natural health product number certified by π¨π¦ Health Canada [09:14].
- π Creatine Dosage [09:34]: π 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]. π Alternatively, one can skip the loading phase and take 3-5 grams/day [10:07]. β±οΈ Timing of intake does not seem to affect effectiveness [10:29].
- β οΈ Side Effects and Precautions [10:49]: π’ Generally, π§ͺ creatine has no negative side effects with long-term use. π©Ί Individuals with chronic kidney disease should avoid it [11:01].
π Book Recommendations
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π Sports Nutrition: A Handbook for Professionals by Christine Karpinski and Lisa A. DuPraw: π An in-depth resource for sports nutrition, ideal for professionals and those seeking detailed scientific understanding.
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πͺ Muscle: The Ultimate Guide to Building Strength, Size, and Definition by Nick Evans: π A practical guide focused on building muscle, π strength, π size, and πͺ definition.
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ποΈ Exercise Physiology: Nutrition, Energy, and Human Performance by William D. McArdle, Frank I. Katch, and Victor L. Katch: π A highly regarded textbook diving into the scientific principles of exercise physiology, including nutrition and π energy.
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π Advanced Sports Nutrition by Dan Benardot: π Offers sophisticated sports nutrition information, combining the latest research with practical strategies for athletes.
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β€οΈβπ©Ή πͺπ Creatine: A Natural Substance and Its Benefits for Muscle Metabolism, Fitness, Health & Longevity by Dr. JΓΌrgen Giessing and Dr. Robert Percy Marshall: π Explores π§ͺ creatineβs health benefits beyond athletics, including its potential in longevity and therapeutic uses.
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π§ͺ Creatine Supplementation for Health and Clinical Diseases edited by Richard B. Kreider and Jeffrey R. Stout: π Compiles scientific and medical evidence on π§ͺ creatineβs role in metabolism, health, and its potential therapeutic applications.
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π΅ Sarcopenia: Age-Related Muscle Wasting and Weakness (Mechanisms and Treatments) by Ryann Heckman (Editor): π Provides in-depth knowledge on age-related muscle wasting, covering mechanisms and treatments, with a focus on exercise and nutrition.
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π΅ Clinical Nutrition and Aging: Sarcopenia and Muscle Metabolism by Chad Cox: π Delves into the nutritional aspects relevant to aging and sarcopenia, discussing muscle metabolism.