"The Benefits of Creatine" | Ep. 34, Season 5

In this week's episode of the 3 Pillars Podcast we will be discussing the popular workout supplement, CREATINE. What is it, what are it's benefits, and who can use it? Let's discuss.

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References

1. 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), 18.
• This reference provides a comprehensive review of the safety and efficacy of creatine supplementation, supporting its use in various populations.
2. Jäger, R., Purpura, M., Shao, A., Inoue, T., & Kreider, R. B. (2011). Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids, 40(5), 1369-1383.
• This study discusses different forms of creatine and their effectiveness, validating the choice of creatine monohydrate as the most researched and proven form.
3. Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822-831.
• This reference highlights the effects of creatine on muscle strength and performance, supporting the article’s claims about improved strength and power.
4. Smith, A. E., Fukuda, D. H., Kendall, K. L., & Stout, J. R. (2014). The effects of creatine supplementation on cognitive performance and mood in vegetarians and omnivores. British Journal of Nutrition, 112(5), 722-731.
• This study provides evidence for the cognitive benefits of creatine, particularly in vegetarians, which supports the discussion on creatine’s effects beyond physical performance.
5. Gualano, B., Roschel, H., Lancha, A. H., Brightbill, C. E., & Rawson, E. S. (2012). In sickness and in health: the widespread application of creatine supplementation. Amino Acids, 43(2), 519-529.
• This paper discusses the broad applications of creatine, including its use in older adults and other specific populations, corroborating the section on benefits for specific groups.