About the episode:

This week, I chat with Dr. Megan Kaden, co-creator of the Art and Science of connection. She has her own private psychology practice, and also works with the coaches at Marcus Filly’s gym, Revival Strength.

In this episode, we talk about one of the most effective non-hormonal supplements on the market for strength and muscle gain- creatine. Creatine is usually associated with muscle building and meatheads, but it has far-reaching and well-documented benefits including improved recovery from exercise, injury and brain trauma prevention, and faster rehabilitation from injury.

There are also studies showing improved cognitive function in vegetarians and vegans, and an investigation is underway to examine its medical uses in the management of diseases ranging from diabetes to osteoarthritis. It’s even been investigated in studies looking at it’s benefits to reducing the harmful effects of aging.

Today, I will walk you through the research so you can make an informed decision about whether creatine supplementation makes sense given your goals, and then I will walk you through typical creatine supplementation protocols in case you want to experiment on your own.

This show is brought to you by us, Beyond Macros, a nutrition coaching company that helps you make a sustainable transformation through realistic habit changes rather than restrictive dieting.

Make sure you are subscribed to the show on iTunes or wherever you get your podcasts, if you enjoy the show, please leave a rating on iTunes, and if you want to get leaner, stronger, and perform better by learning how to count macros go to beyondmacros.com/macropod

In This Episode:

[02:33] What creatine is and why it’s important.
[03:18] Why your creating is stores are exhausted if you’re not supplementing.
[04:00] About creatine’s performance-enhancing benefits.
[04:45] Is creatine safe?.
[06:45] How much creatine you should take.
[07:37] How to creatine load.
[09:10] How I recommend taking creatine for performance-enhancing and muscle gain.

Resources Mentioned

The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores.

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

Antonio, Jose. Essentials of Sports Nutrition Study Guide. Totowa, NJ: Humana Press, 2008.

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