More Not Another Nutrition Podcast Episodes

Creatine: How Much To Take, When To Take It & What To Take It With

Creatine, The Missing Ingredient For Older People?In this episode, we reach the pinnacle of the creatine series! I discuss exactly how to work out HOW MUCH creatine YOU need. I tell you exactly WHEN you need to take it. I also discuss a couple of things to avoid!

 

 

 

 

 

 

TIME POINTS

00:50 – How exactly I put creatine in my mouth

03:40 – How to work out exactly HOW MUCH creatine YOU need

06:37 – The two effective strategies for creatine loading

14:40 – The optimal time to take creatine

19:21 – The truth about taking creatine and caffeine together

24:10 – Should you cycle your creatine

27:20 – Responders vs Non-responders

 

REFERENCES

Muscle Creatine Loading in Men

The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength

Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults

Analysis of the efficacy, safety, and regulatory status of novel forms of creatine– (Search for ‘stability in solution’ with paper)

Creatine and Caffeine: Considerations for Concurrent Supplementation

Muscle glycogen supercompensation is enhanced by prior creatine supplementation

International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine – Creatine cycling

Creatine supplementation with specific view to exercise/sports performance: an update.   – Responders vs Non-responders

Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans

 

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