Protein & Creatine for Women: Nutrition Expert Reveals Muscle Gain Myths & Science
High Intensity Health with Mike Mutzel, MS
Mike Mutzel
4.8 • 1.2K Ratings
🗓️ 24 September 2024
⏱️ 80 minutes
🧾️ Download transcript
Summary
This episode is brought to you by MYOXCIENCE Nutrition.
JJ Virgin dispels the myth that women will get bulky from resistance training and highlights the benefits of supplements like creatine and herbs like Ashwagandha and more.
Sponsored Message:
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Link to show notes: https://bit.ly/4gzSqrs
Time Stamps:
0:15 Discussion on inspiration for staying fit, thoughts on aging and fitness, and research on muscle building over 40.
1:57 Noticing changes in strength, adapting workouts, and the importance of power in fitness routines.
04:00 Structuring workouts to mimic daily activities and observations on everyday strength challenges.
06:15 Adapting workouts while traveling and benefits of portable workout equipment.
08:56 Addressing concerns about muscle gain in women and misconceptions about resistance training.
11:36 Strategies for body recomposition and testing metabolic rates.
12:49 Managing calorie intake, discussing protein importance, and debating protein recommendations.
16:18 Need for protein in muscle maintenance and the role of protein turnover.
20:48 Discussion on older athletes and the benefits of regular exercise for longevity and cancer risk reduction.
21:43 Importance of focusing on overall health and separating protein discussions from environmental concerns.
22:48 Emphasis on eating seasonal and local foods for better quality and addressing misconceptions about protein needs.
25:40 Focus on improving skeletal muscle and recommended protein intake.
27:42 Personal preferences for protein sources and the nutrient density of red meat.
30:02 Observations on food quality in different regions and the impact of ultra-processed foods.
31:43 Importance of whole foods and local eating for health.
34:26 Value of tracking daily steps and incorporating intensity with rucking vests.
37:48 Discussing outdoor activities with kids and the benefits of nature.
39:37 Using creatine for enhancing energy and cognitive function, esp while traveling.
43:37 Emphasizing the importance of muscle over weight in health discussions.
46:01 Questioning societal standards of beauty and discussing hydration.
47:18 Talking about foundational nutrients and the importance of a balanced approach to supplementation.
51:47 Highlighting the significance of exercise for overall health and cellular processes.
53:10 Discussion on the benefits of exercise and the challenges of modern comfort.
54:30 Talk about thermal stress and personal recovery routines.
55:13 Experiences with red light therapy and its uncertain effects.
57:07 Insights on dietary habits and supplementation.
59:15 Discussion on hormone therapy and personal experiences.
01:04:29 Importance of hormone sensitivity and resistance training for health.
01:08:03 Discussion on individual hormone variations and the effects of hormonal fluctuations during menopause, including recovery challenges.
01:09:22 Importance of estrogen in muscle health and preferred hormone delivery methods.
Transcript
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| 0:00.0 | Every woman should be on creatine in my opinion because if you look at we have less tissue stores and you know we store the majority of creatine our muscle but it's a small percent goes to our brain and it's amazing. |
| 0:12.0 | And so that's why when you look at using it beyond |
| 0:15.3 | just for muscle performance it's and bone health etc if you want it for your |
| 0:21.6 | brain you got to push it a little bit more too and |
| 0:23.7 | women technically typically are not getting creatine-rich foods as much as men are as well. |
| 0:30.3 | So there is zero on that hair loss thing like all these crazy myths that just won't go away I think if we |
| 0:37.2 | Get ourselves to a nice baseline of creatine that we should always be on and then push it, use it for hard workouts, for sleep deprivation |
| 0:45.5 | because you want to make sure you have what you need in your brain. |
| 0:47.8 | But I mean then there's the post-menopausal study that showed that women on antidepressants who use creatine had way better effects than women who weren't. |
| 0:55.9 | If you're a woman and you're eating the typical female diet of, you know, like the yogurt |
| 1:01.6 | with the fruit on top and the muffuffins and that stuff you're not getting it. Today's show with J.J. Virgin, which is an excellent conversation by the way. |
| 1:16.0 | I've learned a lot from J.J. over the years. She's a wealth of knowledge and |
| 1:19.1 | she's aging so gracefully. I can't wait for you to hear about the many lifestyle and nutrition |
| 1:24.2 | tips that she shares about what she has been doing in her life over the past |
| 1:28.2 | 30-plus years. It's an excellent conversation brought to you by myoscience |
| 1:32.0 | nutrition. |
| 1:32.6 | So we're going to talk a lot about exercise, that is a foundation of JJ's lifestyle, |
| 1:36.0 | and what she recommends for her clients. |
| 1:38.1 | But one tool that she does mention a lot is creating. |
| 1:40.8 | And what's unique about the novel creatine enhanced electrolyte six by |
| 1:43.8 | myoscience is this is one of the only high-dose creatine products that's paired |
| 1:47.7 | with electrolytes. You've heard me say before creatine is really important and |
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