What You Need to Know About Creatine

I’ve condensed the research on creatine into a video for you. 🤓

BTW, creatine monohydrate is the cheapest form of creatine, and also the most effective.

00:07 What is it?
00:39 What does it do? - Performance
01:10 What does it do? - Body composition
01:32 What does it do? - Cognitive and other
02:06 What about non-responders?
03:00 Is it safe?
03:48 How do I take it?
04:28 When should I take it?
06:00 What brand should I take?

PEScience is my go-to for supplements - I take their TruCreatine capsules.

https://pescience.com/collections/lean-bulking

The TruCreatine powder is vegan while the capsules are not.

You can use my code “soheefit” for 15% off. 🙌
References:

Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1), 1-8

Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. International journal of sport nutrition and exercise metabolism, 13(2), 198-226

Brenner, M., Rankin, J. W., & Sebolt, D. (2000). The effect of creatine supplementation during resistance training in women. The Journal of Strength & Conditioning Research, 14(2), 207-213

Candow, D. G., Little, J. P., Chilibeck, P. D., Abeysekara, S., Zello, G. A., Kazachkov, M., ... & Yu, P. H. (2008). Low-dose creatine combined with protein during resistance training in older men. Medicine & Science in Sports & Exercise, 40(9), 1645-1652

Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1), 1-11

Cribb, P. J., & Hayes, A. (2006). Effects of supplement-timing and resistance exercise on skeletal muscle hypertrophy. Medicine & Science in Sports & Exercise, 38(11), 1918-1925

Dempsey R, Mazzone M, Meurer L: Does oral creatine supplementation improve strength? A meta-analysis. J Fam Pract 2002, 51:945–951

Devries, M. C., & Phillips, S. M. (2014). Creatine supplementation during resistance training in older adults—a meta-analysis. Medicine & Science in Sports & Exercise, 46(6), 1194-1203

Forbes, S. C., & Candow, D. G. (2018). Timing of creatine supplementation and resistance training: a brief review. Journal of Exercise and Nutrition, 1(5)

Forbes, S., Waltz, X. A. V. I. E. R., & Candow, D. (2014). Creatine timing on muscle mass and strength: appetizer or dessert. Agro. Food Ind. Hi. Tech, 25(4), 19-21

Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003;244(1–2):89–94

Kreider RB, et al. Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Mol Cell Biochem. 2003;244(1–2): 95–104

Kreider, R. B., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S., Reinardy, J., ... & Almada, A. L. (1998). Effects of creatine supplementation on body composition, strength, and sprint performance. Medicine and science in sports and exercise, 30, 73-82

Kreider RB, Jung YP. Creatine supplementation in exercise, sport, and medicine. J Exerc Nutr Biochem. 2011;15(2):53–69

Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 1-18

Naderi, A., De Oliveira, E. P., Ziegenfuss, T. N., & Willems, M. E. (2016). Timing, optimal dose and intake duration of dietary supplements with evidence-based use in sports nutrition. Journal of exercise nutrition & biochemistry, 20(4), 1

Syrotuik, D. G., & Bell, G. J. (2004). Acute creatine monohydrate supplementation: a descriptive physiological profile of responders vs. nonresponders. The Journal of Strength & Conditioning Research, 18(3), 610-617

Видео What You Need to Know About Creatine канала SoheeFit