Creatine: Everything You Need to Know • скачать в хорошем качестве

Creatine: Everything You Need to Know •

👉 Get my FREE macro calculator here to help figure out how much to start eating to support your training. https://shorturl.at/pRdUA Creatine is the most researched, effective, and affordable supplement you’re probably still overthinking. In this episode, Dr. Alyssa Olenick (PhD Exercise Physiology) breaks down exactly what creatine is, how it works, who should take it, and why it’s not just for bodybuilders. You’ll learn: ✅ What creatine does in your body & how it boosts strength, power, and recovery ✅ The truth about water retention, bloating, and “weight gain” myths ✅ Whether women, runners, and endurance athletes should take creatine ✅ How much to take, when to take it, and if you need to load it ✅ Side effects, safety, and what the science actually says Creatine works for almost everyone—from lifters to runners, from young athletes to older adults looking to maintain muscle mass. This is your one-stop, science-based guide to creatine supplementation. 🎧 Listen to this podcast on the go. → Listen on Spotify: https://spoti.fi/3yiTP21 → Listen on Apple: https://apple.co/3w5xthG 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW LYSS ON IG →   / doclyssfitness   🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ Time Stamps: 0:00 - Introduction 1:45 - WIDELY studied 2:30 - What is creatine? 3:10 - What does it do/benefits? 5:15 - Is creatine safe? 6:30 - Water retention 7:15 - Elevated creatine 8:08 - How much do I take? What kind? 9:00 - When do I take it? 10:00 - What if I stop taking it? 12:05 - Can women take it? 13:45 - Timing? 14:15 - Can I take it with caffeine? 15:20 - 3rd party tested 16:30 - Mixing issue/dissolving 17:15 - Does it help with fat loss? 18:18 - If I miss it, will I get weaker? 19:00 - Minimum workout volume? 19:30 - Long term affects? 19:50 - Creatine in protein powder 20:05 - Electrolytes, creatine, pre-workout 20:50 - How do I make it taste better? 21:20 - Does it help recovery? 21:30 - Good for endurance athlete? 22:22 - Do I have to push performance for results? 23:00 - Take with food? 24:35 - Hair loss? 25:00 - Recap/wrap up #Creatine #CreatineMonohydrate #CreatineForWomen #CreatineBenefits #CreatineSupplement #StrengthTraining #EnduranceTraining #LiftingForRunners #HybridTraining #MuscleBuilding #SupplementTips #EvidenceBasedFitness #FitnessMyths #ExerciseScience #womenwholift