Creatine for Muscle Growth & Exercise Performance in Hot Weather

Let's discuss how creatine works to support muscle growth, dispel common myths and how creatine may boost athletic performance in hot weather. 

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Show Notes:

00:00 Intro
02:00 Creatine draws water into cells. 
04:00 Creatine and the phosphagen system are an ATP buffer for short term high intensity activities.
05:10 High intensity activities utilize creatine. 
06:10 Creatine helps with the resynthesis of ATP during short duration high intensity exercise.
06:45 Hydration and plasma volume improves with creatine.
08:45 Creatine was discovered in 1835 in meat. 
09:00 Creatine is stored in the placenta and impacts female hormones. 
12:11 Renal function is not negatively impacted by creatine.
14:00 Creatine is osmotically active and alters body fluid dynamics. 
14:40 Two to 5 grams per day around exercise should be sufficient.
15:10 Creatine does not promote muscle cramps or dehydration.
16:00 It does not hinder thermal regulation.
19:30 Creatine increases intracellular, extracellular, and total body water.
20:10 Creatine is associated with increased power and output.
21:00 Pediatric patients with systemic Lupus and muscular dystrophy improved with creatine.
21:45 Creatine may enhance the anabolic environment from resistance training.
23:00 Hair loss was indicated in one creatine study, but the cause was not explored.