Latest / Wits & Weights | Strength & Fat Loss Over 40 / Creatine is Not Just for Lifters (Benefits Beyond Performance) | Quick Wits
Transcript
- 0:00Philip Pape: Creatine is not just for lifters and bodybuilders anymore.
- 0:04Philip Pape: Join me on today's Quick Wits as I dive into the incredible benefits of this very powerful supplement and reveal why it should be a staple in just about everyone's supplement cabinet, from athletes to aging adults and everyone in between.
- 0:16Philip Pape: Welcome to the Wits and Weights podcast.
- 0:21Philip Pape: I'm your host, philip Pape, and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition and upgrading your body composition.
- 0:32Philip Pape: We'll uncover science-backed strategies for movement, metabolism, muscle and mindset, with a skeptical eye on the fitness industry.
- 0:39Philip Pape: So you can look and feel your absolute best, let's dive right in.
- 0:43Philip Pape: So you can look and feel your absolute best.
- 0:44Philip Pape: Let's dive right in.
- 0:47Philip Pape: Welcome back to another information-packed episode of Quick Wits, where we separate science from supplements.
- 0:52Philip Pape: We give you the scoop on what really works for optimizing your health, performance and quality of life, and I hope you caught the dad joke in there, because today we are talking about something that you do scoop out of a bag, and it's called creatine.
- 1:10Philip Pape: It's a supplement that's been getting a lot of buzz for quite a few years and continues to get buzz for some additional things that we're discovering about it every day, and I'm talking about creatine, the ultimate performance and health enhancer that's been proven to benefit just about every human on the planet, from elite athletes to sedentary, you know, senior citizens, everyone from five to 95.
- 1:27Philip Pape: And I know what you're thinking like.
- 1:29Philip Pape: Creatine, that's that thing that lifters take to get swole Right.
- 1:32Philip Pape: Uh, and I get this a lot because even when I start working with new clients and I recommend it to them, they're like do you really think I should take creatine?
- 1:39Philip Pape: I'm like, absolutely.
- 1:40Philip Pape: You know, give it a shot At see if you're a responder, make sure you don't have an allergy to it.
- 1:44Philip Pape: But that'll be, the vast majority of people are going to be able to take it and respond to it.
- 1:48Philip Pape: And yes, it's been a staple in the muscle building world for a long time because we know through countless studies at this point its ability to boost strength, your power output and then, ultimately, your lean mass gains, and it's extremely safe.
- 2:03Philip Pape: Ultimately, your lean mass gains, and it's extremely safe.
- 2:08Philip Pape: But the benefits of creatine go way beyond just building bigger muscles.
- 2:09Philip Pape: The more research that comes out on this compound, the more it becomes clear it is probably something everyone should be taking, regardless of their age, their gender, their fitness situation, their goals.
- 2:19Philip Pape: I even got my mother-in-law to start taking it, and she doesn't lift.
- 2:23Philip Pape: So what exactly is creatine?
- 2:25Philip Pape: How does it work?
- 2:26Philip Pape: In simple terms, creatine is a naturally occurring compound that's produced in our bodies and stored in our muscles, and it plays a key role in energy production.
- 2:36Philip Pape: When we supplement with creatine, we are essentially giving our muscles a bigger pool of energy to draw from during high intensity activities like lifting weights or even sprinting.
- 2:46Philip Pape: The benefits of creatine, though, are beyond performance.
- 2:51Philip Pape: Studies have shown that creatine can improve cognitive function, particularly in older adults.
- 2:57Philip Pape: It's been shown to enhance memory, attention, brain power, leading some researchers to suggest maybe we should be using it to fight age-related cognitive decline.
- 3:08Philip Pape: I haven't seen it become this general recommendation yet, but I imagine it will get there one day.
- 3:12Philip Pape: Creatine has been shown to have neuroprotective properties, and that means it can help shield our brains from damage and degeneration.
- 3:20Philip Pape: Some studies have even suggested creatine could be useful in the treatment of neurological disorders like Parkinson's and Alzheimer's disease.
- 3:29Philip Pape: And then, if that wasn't enough, it's been shown to improve bone density, reduce inflammation and even help regulate blood sugar levels in people with diabetes.
- 3:38Philip Pape: So, in other words, this stuff can be pretty powerful.
- 3:41Philip Pape: There's nothing that, it seems that it can't do.
- 3:43Philip Pape: I mean that's hyperbole.
- 3:44Philip Pape: I know I don't mean to make wild claims, but it does so much in terms of its benefits and it's been shown to be extremely safe in terms of having no negatives.
- 3:53Philip Pape: So as far as taking creatine, very simple, it's one of the most well-studied, safe supplements on the market and the typical recommended dose is around five grams per day.
- 4:02Philip Pape: You'll you'll often see three to five grams.
- 4:04Philip Pape: They're doses around five grams per day.
- 4:07Philip Pape: You'll often see three to five grams.
- 4:08Philip Pape: They used to recommend a loading phase, but you don't need that.
- 4:09Philip Pape: They used to say you can or can't take it with various things like caffeine Nope, doesn't matter.
- 4:12Philip Pape: Take it whenever you want, anytime.
- 4:15Philip Pape: With anything hot, cold, doesn't matter.
- 4:17Philip Pape: Five grams a day, you're golden.
- 4:19Philip Pape: Take creatine monohydrate it's the most common, most inexpensive, most well-researched form.
- 4:24Philip Pape: You can find it everywhere and the best part is dirt cheap.
- 4:28Philip Pape: Okay, it really is dirt cheap.
- 4:30Philip Pape: I get mine from bulksupplementscom, no affiliation.
- 4:34Philip Pape: I think I used to have a code or something.
- 4:35Philip Pape: I don't think I have one now.
- 4:36Philip Pape: Maybe I should get one, but that's where I buy it bulksupplementscom.
- 4:45Philip Pape: I buy a bag or two.
- 4:46Philip Pape: It lasts me like a whole year for like 20 bucks, it's, it's.
- 4:47Philip Pape: It's dirt cheap.
- 4:47Philip Pape: So if you want to take your performance, your health, your quality of life to a new level with supplementation which is often, uh, where we get wild claims, but creatine kind of lives up to its hype Um, then start taking it.
- 4:57Philip Pape: Give it a shot, see how it, see how it makes you feel.
- 4:59Philip Pape: Now it will give you a little bump in scale weight because of the additional fluid retention, but that's not a bad thing, it's not fat loss, it's it's.
- 5:08Philip Pape: You might even look a little bit more filled out in a good way in terms of your muscle volume.
- 5:15Philip Pape: And just be aware, because if you're tracking, it can throw off your numbers just a tiny bit at the beginning, but then it'll level out and you'll be good All right.
- 5:22Philip Pape: So take creatine five grams a day, give it a shot, see how you feel, let me know until next time.
- 5:28Philip Pape: Keep, keep training hard.
- 5:29Philip Pape: Just keep training hard and take this stuff and you'll be good.
- 5:31Philip Pape: Talk to you next time.
- 5:35Philip Pape: Thank you for tuning in to another episode of wits and weights.
- 5:38Philip Pape: If you found value in today's episode and know someone else who's looking to level up their wits or weights, please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode.
- 5:52Philip Pape: Until then, stay strong.