Podcast: Getting Creative with Creatine

The pros and cons of this popular supplement. This episode features audio from:
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[@Shroedinger73]

Dr Greger is simply the GOAT 🥳🤩😎

[@Spock_Rogers]

You're not kidding! 🐐

[@johnwallace9467]

I'm a 75-year-old guy whose aversion to athletics steered me to regular resistance training in my early 20s. These days that means about an hour on a Total Gym two or three times week. In other words, I'm VERY familiar with my 'normal' exercise capabilities. When I started taking 5g of creatine about a year ago my reps suddenly increased dramatically...doubled in some cases. I don't look or feel different but I have zero doubt it's a meaningful improvement at this point in my life.

[@pennynolan7597]

Segue Last week, I had gum surgery and a bone graft in preparation for an implant. I am sure the reason for my not being aware of the growing infection, was that my vegan diet was holding it at bay....no pain! Anyway, I had the surgery, and the periodontist was about to write me a script for antibiotics. I told him that as I was on a clean plant based diet, I wouldn't require them. He said, " Okay, call me if you run into problems. Less than 1 week later, most of the swelling has gone down, and the site is healing nicely. By the way, I rinsed with tea tree oil and warm water. So people, THIS DIET WORKS!

[@sid35gb]

Creatine does make a difference. This year I’ve been doing a physically demanding job and a lot of weekend work as well and had been getting really tired and aching more then usual and not recovering after having a full weekend off. I gave creatine a try because it’s safe and if it didn’t work I’d look elsewhere. After a few days my energy levels went through the roof and I was recovering after days off. So I’ll be keep supplementing with it. Also I’m an older guy in my 50’s.

[@bgrune1]

As an older athlete I need all the help I can get. I've been taking it for years.

[@RedWok-iy9mp]

Can some of the charity funds be used to do some research and testing of certain foods that the corporations refuse to test? Eg. jackfruit, sugar cane juice, soursop and irish moss(sea moss).

[@aroundandround]

Creatine does give a modest (~5%) strength boost (and an even smaller muscle gain percentage) but even that goes away soon after you stop taking it, so unless you want to take it lifelong for a small gain, it’s not terribly useful for non-athletes.

[@FelisStella-HappyStar]

It's rogaine for muscles. 🙃

[@CathyBojould]

It also bloats my face even though everyone says it only holds water inside the muscles. I’ve tested it several times and my significant other can notice my face is more round and puffy on creatine. Not worth it.

[@dominicmutzhas6002]

Really? But shouldn't that strength boost allow for better training stimulus?

[@botzer8817]

@@CathyBojould you took too much creatine, try lower levels (3g a day)

[@andrewnorris5415]

Interesting. I would save it until start losing muscle when older. With training of course. If use it while young then the body may just get used to it meaning it will have little effect when we really need it.

[@hctim96]

I remember when I was a gym rat, creatine would give me ONE extra rep in a set..Off creatine down one rep. On creatine one extra rep. YMMV

[@samiryan214]

one rep, lol

[@thesleepinggirl]

Yeah, similar. Going vegan gave me loads of extra reps and faster recovery whereas creatine did virtually nothing comparatively... YMMV 👍

[@jesperburns]

@@thesleepinggirlOn 8 reps, 1 more is an increase of 12.5%, that's not nothing. Also, I hope you're at least fooling yourself.

[@Hypno_Llama]

​@@samiryan214 One critical rep. The last few reps are where gains are made. Creatine makes a big difference to most.

[@howheels]

I hope we can all look forward to Dr. Greger getting swole over the next several years.

[@adelaideelfie4922]

Since creatine retains water, should people with edema refrain from it? Or would it still be beneficial?

[@thomasitataylor6450]

I’m a CKD4 patient. Do you think I can eat more than 1/2 cup of black beans at a meal? I don’t eat meat when I eat beans.

[@thomasitataylor6450]

Has it been put to the test?

[@KittenLord69]

What about hair loss caused by Creatine?

[@blenderbenderguy]

Creatine Ethyl Ester HCl or Creatine Monohydrate? Does it matter?

[@GhostCorvid20]

Creatine Monohydrate is the more well-studied one, most of the evidence base on creatine is using monohydrate. It's also cheaper.

[@sudd3660]

well, if we just starting eating healthy we do not need creative supplement. and i am guessing that pollution also ruins food and our health to absorb creative or create more need for creatine. either way creative need is a modern thing we created. so we need to undo the harm or we just get in a circle of supplementation, same stuff we do with vaccines and medicine in general.

[@raystaar]

As far as I know, there aren't any reputable supplement manufacturers. I'd love to try creatine, but lead in any amount is a non starter. Hard pass.

[@DK-cp2en]

3 grams for men? Women?

[@georgehornsby2075]

Common recommendation is 0.03g/kg for maintenance. Some choose to take higher doses for the first week or so to saturate the muscles. So 3g is enough for a 100kg person. If you weigh less or more than that you can adjust accordingly. Taking a bit extra just means you pee out more.

[@BowenUSA]

B12 taken out by laughing gas? Bummer.

[@aroundandround]

Is this a recycle? Feel like I’ve heard this before.

[@georgehornsby2075]

All podcasts are combined old episodes on the same topic, you can see the original videos in the description.

[@TorbLlorts]

im vegan for years, trying creatine now and i don't feel any difference. Fk it.

[@bobhill4364]

It's funny how accurate a lot of old wisdom is. Eat fruit and veggies for health and eat meat for strength.

[@monicasong427]

There is no credible scientific evidence that rotting flesh of other animals strengthens humans. Strength can not come at the expense of health.

[@Mogli-rb3ud]

Not necessarily. Do you know Patrick Baboumian? He's a vegan and has a record for the strongest man. Another example is Frank Medrano.

[@bobhill4364]

​@@monicasong427That's untrue. Health as on longevity versus strength as in a person's ability to generate force or stamina.

[@bobhill4364]

​@@Mogli-rb3ud The world's strongest men eat lots of meat. I don't know what record that man holds, but he's certainly not competing at the very top of the sport. Not that it matters, because I'd hardly call these guys healthy, and most people want a balance..

[@bobhill4364]

​@@paulramsey2000What? If someone wants to take a creatine supplement because they don't like meat that's fine. I was just pointing out the old wisdom and how it's being reflected in the science.

[@h35d85bs0]

More atheltic related videos please