Creatine for Muscle Growth & Exercise Performance in Hot Weather

High Intensity Health with Mike Mutzel, MS

Mike Mutzel

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

4.8 • 1.2K Ratings

🗓️ 17 August 2023

⏱️ 28 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Let's discuss how creatine works to support muscle growth, dispel common myths and how creatine may boost athletic performance in hot weather.

Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE: bit.ly/electrolyte-stix
*Save 12% with code podcast at checkout

Research Links + Video: bit.ly/45q9DwU

Show Notes:

00:00 Intro
02:00 Creatine draws water into cells.
04:00 Creatine and the phosphagen system are an ATP buffer for short term high intensity activities.
05:10 High intensity activities utilize creatine.
06:10 Creatine helps with the resynthesis of ATP during short duration high intensity exercise.
06:45 Hydration and plasma volume improves with creatine.
08:45 Creatine was discovered in 1835 in meat.
09:00 Creatine is stored in the placenta and impacts female hormones.
12:11 Renal function is not negatively impacted by creatine.
14:00 Creatine is osmotically active and alters body fluid dynamics.
14:40 Two to 5 grams per day around exercise should be sufficient.
15:10 Creatine does not promote muscle cramps or dehydration.
16:00 It does not hinder thermal regulation.
19:30 Creatine increases intracellular, extracellular, and total body water.
20:10 Creatine is associated with increased power and output.
21:00 Pediatric patients with systemic Lupus and muscular dystrophy improved with creatine.
21:45 Creatine may enhance the anabolic environment from resistance training.
23:00 Hair loss was indicated in one creatine study, but the cause was not explored.

Transcript

Click on a timestamp to play from that location

0:00.0	In today's show, we're going to talk a little bit more about the science of creatine and how
0:02.8	creatine has been shown to actually improve athletic performance in hot and human conditions.
0:07.5	I know there's a common myth out there that creatine causes muscle cramps and dehydration and
0:11.7	should be avoided for athletic purposes in hot and human environments, but we're going to review
0:16.5	several recently published clinical trials that find that creatine actually by way of improving
0:21.6	intercellular water actually improves hydration and plasma volume during exercise and helps athletes
0:28.2	improve their exercise performance in hot and human conditions. We're also going to talk about
0:32.3	dispelling some of the common myths around creatine supplementation, including the myth
0:36.2	that creatine causes hair loss by raising dihydrotestosterone. This was based upon a 2009
0:42.0	study in rugby players that has never since been replicated, finding that rugby players who
0:47.0	do a loading phase of creatine, including 20 grams per day, following a maintenance phase of
0:51.1	five grams per day, had an increase of 51% increase in dihydrotestosterone. It's important to
0:56.8	recognize that intense exercise actually increases both testosterone and dihydrotestosterone
1:01.7	and in that particular study, the creatine intervention arm actually improved their exercise
1:06.9	intensity and volume, so it was probably more of an association of exercise induced testosterone,
1:11.8	not so much related to the creatine. Then we're going to talk about whether or not creatine is safe
1:16.4	for children. In fact, creatine has been used clinically for genetic eye-related issues in children,
1:22.2	showing favorable benefits, even in traumatic brain injury scenarios with children that are
1:27.2	athletic in the football setting or a soccer type setting, showing that creatine is safe for children,
1:31.8	does an impact growth. Also, we're going to finish off with seven different studies that have found
1:36.0	that creatine is helpful for elderly subjects who are embarking on resistance training,
1:40.6	as it may help them prevent age-related muscle loss. Now, the paper we're going to draw upon
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Mike Mutzel, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Mike Mutzel and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.