Creatine: Essential for Health, Not Just for Muscle & Bodybuilding

High Intensity Health with Mike Mutzel, MS

Mike Mutzel

Fasting, Nutrition, Autophagy, Ketogenic, Keto, Health & Fitness, Ketodiet, Medicine

4.8 • 1.2K Ratings

🗓️ 8 January 2023

⏱️ 10 minutes

🔗️ Recording | iTunes | RSS

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Summary

Creatine is an essential nutrient. New research highlights how creatine is involved in a range of processes linked with heart, brain and muscle health.

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Link to research: https://bit.ly/creatine-for-health

Time Stamps:

00:00 Creatine is a conditionally essential nutrient for children and adults of all ages.
00:20 Electrolytes help enhance the absorption of creatine through the sodium citrate creatine transport protein.
00:40 Creatine is involved in energy synthesis and re-phosphorylation of ATP.
01:10 Creatine is utilized for explosive intense exercise.
01:40 Creatine is conditionally essential for cognitive function, overall health, and heart health.
02:00 Vegans and vegetarians do not get sufficient creatine and may want to consider supplementation.
03:20 Creatine is involved in methylation and the formation of SAMe, and thus may impact fertility and healthy offspring.
03:45 Creatine supplementation improves memory, executive function, and cognition in people over 65.
05:20 Exercising muscle improves creatine uptake by about 20%.
06:35 Insulin is involved in creatine uptake.
07:10 Early creatine supplements were paired with high levels of dextrose, leading to other issues.
08:10 You may not need 5 grams per day of creatine if you are getting sufficient protein in your diet.

Transcript

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0:00.0	Cretein has been a nutrient that many athletes and bodybuilders have sought to supplement
0:03.8	with over the past 20-some odd years, but a lot of research is emerging suggesting that
0:07.7	Cretein is a conditionally essential nutrient for both children and adults of all ages,
0:12.4	regardless of their physical activity level and sports and conditioning requirements.
0:16.3	In today's session, we're going to talk more about this in the timing of Cretein,
0:19.6	and talk about the associations with Cretein co-ingestion with electrolytes because it turns out
0:25.0	that there is a sodium, citrate, Cretein transport protein that actually helps Cretein get into
0:30.4	the cell. So when you supplement with Cretein, you might also want to co-ingest Cretein with
0:34.4	electrolytes to increase the intracellular absorption of that. Now, let's first talk about
0:39.0	the roles that Cretein play in the body. They're mostly involved in energy-related synthesis and
0:43.8	re-phosphorylation of ATP. So when you're moving your working muscles, what you're doing is actually
0:48.8	using phosphate groups to catalyze that reaction, and that's coming from the intracellular
0:53.9	currency of the cell known as ATP, a denocene triphosphate. So when that phosphate group is
0:58.7	transferred off the ATP, it makes ATP that helps that phosphate group catalyzes and sort of
1:04.4	finances the muscular reactions. And what Cretein helps do is re-phosphorylate that ATP back into
1:11.5	ATP. It's involved in that, which is very important for cognitive function as well because your neurons
1:16.8	are utilizing ATP to function and so forth. It's also involved in obviously a bunch of different
1:22.6	reactions through the body. And most importantly, when it comes to more explosive and tense exercise,
1:27.6	which is where Cretein has been a sought after nutrient, it's been shown to increase
1:32.0	one rep max and actually improve muscular strength and muscular endurance and recovery from
1:36.5	exercise. But this is where I want you to rethink about how you view Cretein, not just as something
1:42.0	that is an ergogenic aid, but as something that can be conditionally essential for cognitive
	...

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