Coach Debbie on Creatine Research for Athletes - a podcast by Debbie Potts

What is Creatine?

Is is an amino acid or what? 

"Creatine is not an amino acid. It is a nitrogenous organic compound that is synthesized from three amino acids: arginine, glycine, and methionine. Creatine is stored in the muscles and plays a crucial role in energy metabolism, particularly during high-intensity and short-duration activities. While creatine is derived from amino acids, it is not itself classified as an amino acid."

Do you need to add these superfoods to your routine? When?  Why? How much?

The timing of creatine supplementation, whether pre-workout or post-workout, can depend on personal preference and individual goals. However, both pre-workout and post-workout timing have their potential benefits:

1. Pre-workout creatine supplementation: Taking creatine before a workout can help increase the available creatine phosphate stores in the muscles, potentially enhancing short-term high-intensity performance. This can be particularly beneficial for activities that require bursts of energy, such as weightlifting or sprinting.

2. Post-workout creatine supplementation: Taking creatine after a workout can help replenish creatine stores in the muscles that may have been depleted during exercise. It can also aid in muscle recovery and adaptation, as creatine supports muscle protein synthesis and cell hydration.

Ultimately, the most important factor is to ensure consistent daily intake of creatine to maintain elevated creatine levels in the muscles over time, regardless of the timing of consumption. Some individuals may choose to split their creatine dosage, taking a portion pre-workout and the remainder post-workout, while others prefer taking it all at once. It is advisable to follow the recommended dosage instructions provided by the creatine supplement manufacturer and consult with a healthcare professional or sports nutritionist for personalized guidance based on your specific goals and needs."

Cynthia Thurlow mentioned to us that "3gm of creatine for women that consume animal based protein, 5gm for women that are vegetarian/vegan or men; myo-inositol starts at 1gm/day….more if you are insulin resistant, etc (1gm twice daily as a starting point), both are incredibly effective"

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What is Creatine?

Creatine is a naturally occurring compound found in your body’s muscles and brain. As with most of our naturally occurring elements, the production decreases as we age (think collagen), so we must take proactive measures to add what our body needs in an effort to continue to thrive and feel good in our bodies.

How does it work?

Creatine is an amino acid that helps create ATP (energy source for our bodies); it helps deliver energy to our mitochondria (powerhouses of our cells) positively impacting lean muscle strength and brain cognition. 

It is naturally found in animal products, but can be damaged by cooking, which is why supplementation is so beneficial. Creatine by Cynthia Thurlow is monohydrate: pure, unadulterated form of creatine that our body can easily utilize.

"Creatine for Strength and Performance:  Creatine is a naturally occurring substance found in your muscle cells that helps them produce energy during high-intensity exercise and heavy lifting.   

Your body stashes creatine in your muscles in a form called creatine phosphate or phosphocreatine (PCr). When you need to generate extra force like for that deadlift PR or high-intensity sprint, your body separates the phosphate molecule from the rest of the compound, which it uses to create a muscle-powering energy molecule known as adenosine triphosphate (ATP)."  https://www.drstacysims.com/blog

More coming on www.debbiepotts.net and her YouTube Channel.

Reach out for questions, comments and suggestions!

 

https://debbiepotts.net/should-you-take-creatine/

 

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