Episode Transcript
Speaker 0 00:00:00 Hello, my little sugar cubes. Welcome to the Fitness Manifest Podcast. If
Speaker 1 00:00:04 You wanna, What to do? Let's resort, like to do
Speaker 2 00:00:10 Side effects might include motivation, empowerment, giggles, enlightenment,
Speaker 0 00:00:14 Inspiration. Welcome to the Fitness Manifest podcast. My name is Teresa Senno. I'm a personal trainer teaching you how our bodies work, how to incorporate new healthy habits and how to reach fitness goals with longevity in mind. So creating is the most research supplements out there, but there seems to be some confusion on what exactly it does. So I'm gonna talk about it today. Okay. Because I've heard it once or twice. I know that my brother, when he got really into working out, he started taking it and he was not able to tell me what it, what it did. I was like, Oh, that's cool. What? What is, what does it do? He's like, Oh, I don't know. Like it does something like for your muscles. Yeah. The dream bros taught me to To take it sw. Yeah, exactly. I was like, Okay, nevermind. I don't need an answer and I wasn't gonna look it up.
Speaker 0 00:01:08 So see, I am your Teresa Google. Yeah, that's what I need. Okay. Forget Alexa. There's here. Okay. So the first thing that I guess people should know is that we actually make creatine. Like we have it in our body naturally, but it's very little. It's only about one gram that we have. So supplementing really just like highlights and emphasizes the benefits of creatine. So some of the benefits that, well, before it kind of explain the benefits, I feel like I have to explain what, how our body makes energy, because that's a very important like thing to know, to understand what creatine does. Okay. So your body uses ATP as its energy system or like energy currency? It's called atp. Okay, got it. I make the emphasis because once ATP is used, it's transformed into a dp. Okay. We got a one letter difference. One letter difference. Yeah. From a T to a D. Our body can't use a dp. Okay. But it can be recycled. So if a DP gets a phosphorus, then it transforms back into a tp and that's, That can be used for energy. Yeah. Okay. This is where creating comes and becomes like the superhero saving the day <laugh>. Okay. Because when you ingest cre, it like gets transformed in your cells into phospho creatine. What? What? What is that? I know. Big words. Essentially it's creatine with the phosphorus. Okay. So you're saying like when I take creatine or whatever,
Speaker 3 00:02:58 Like the creatine that's already in your body, the very small,
Speaker 0 00:03:01 You supplement Well yeah. You supplement it.
Speaker 3 00:03:04 So I'm taking additional creatine mm-hmm. <affirmative> and it goes into my body where
Speaker 0 00:03:08 There's this little like protein or molecule called creatine kinase. Okay. And that essentially like glues, the creatine with the phosphorus.
Speaker 3 00:03:20 Okay. And where is that happen? Like is it throughout your body? Is it in your, It's in your muscles.
Speaker 0 00:03:26 In your muscles, right?
Speaker 3 00:03:27 Mm-hmm. <affirmative>. That's where you mean the
Speaker 0 00:03:28 Energy? Actually I, if I remember correctly, the process of CRE transforming into phospho, creatine happens in the kid liver.
Speaker 3 00:03:39 Okay.
Speaker 0 00:03:41 I don't remember off the top of my head, but it gets all like this new form of creating the phospho, creatine gets stored in the muscles. Okay. So that when your muscles are like, Ah, I need more phosphorus for to make atp, it's like right there, like in, you know, the closet.
Speaker 3 00:04:00 Okay, so <laugh>
Speaker 0 00:04:02 Storage it. Yeah. In the storage closet of your muscles.
Speaker 3 00:04:05 Okay. So it's like the pantry.
Speaker 0 00:04:07 Yeah.
Speaker 3 00:04:08 So I'm, so my muscle's working and it's using all the atp. Mm-hmm. <affirmative> and all that atp. I then like throw in the recycling bin of my muscle. Like after it becomes adp. Mm-hmm. <affirmative>, I throw the recycling bit mm-hmm. <affirmative> and then the creatine phosphate like digs around the recycle loop and like, here's all this phosphate that we have basically, pretty
Speaker 0 00:04:35 Much.
Speaker 3 00:04:35 Okay. And so once it attaches the phosphate back then
Speaker 0 00:04:40 Is now atp. Okay. And you have more energy. The tricky part and like, not the tricky part, but you have to understand like all this is happening in the matter of like 15 to 30 seconds of your beginning workout or like exercise. So if you're doing like sprints, if you're doing like one to three reps heavy weights, if you're doing like, you know, closer to like 10 to 12 reps, but they're kind of fast paced, like this is the energy system that you rely on this phospho creatine interaction. Okay. If you end up doing longer, like you know you're doing a minute or you're doing some kind of like endurance activity, you are actually relying on a different energy system that produces a lot more energy, but it takes longer.
Speaker 3 00:05:36 Okay. So how long, how, Okay, how long does ATP actually last? Because now you're, So this happens in like the very initial like push in your workout or like the extra like working really hard. But for shorts,
Speaker 0 00:05:49 Think of, think of this like creatine and uh, phosphorous interaction with atp, like the turbo on a car.
Speaker 3 00:05:58 Okay.
Speaker 0 00:05:59 Whereas like the longer energy system that actually requires oxygen, that's like you're putting your car on cruise control. Okay. So it kind of lasts longer and it can, it's, what's the word? You have more endurance.
Speaker 3 00:06:17 So that, like that would be if I was running a mile. Yeah. That's what's hap like it, that slower mechanism with more sustainable energy takes over mm-hmm. <affirmative>. But if I just wanna run a sprint really fast mm-hmm. <affirmative> knock it out, which is how I wanna work out. But if that's how I wanna do it, then I'm relying on this creatine phosphate thing to happen. Mm-hmm. <affirmative>. And that is a very short, like that whole process, like how long does it take before I run out of creatine and I'm like, oh, we've used it all, like all the philosophers
Speaker 0 00:06:49 30 seconds, 45 seconds max. Like top level athlete maybe.
Speaker 3 00:06:56 Okay. So you're not using it. It doesn't last for very long. So it's not one of those survival, like,
Speaker 0 00:07:03 I mean Yeah, if you suddenly you see a bear behind you, you're like, oh, run, run, run, run, run, run, run,
Speaker 3 00:07:08 Run. Okay. So that's sort of kick in, but it's not gonna help you.
Speaker 0 00:07:13 It
Speaker 3 00:07:13 Could happen
Speaker 0 00:07:13 Twist there. Money, money, money, money. Run, run, run, run, run <laugh>.
Speaker 3 00:07:20 Okay. So in that realistic situation where the bear pops up, you could rely on your creatine. Okay. Yeah. So why are people supplementing with creatine if it only lasts for like 30 seconds? Like, that's a great question. Why is it such a big
Speaker 0 00:07:34 Thing? Because think about it. If you are doing like a set of deadlifts mm-hmm. <affirmative> where it's like, it's really intense, it's heavy, you're all, you're not doing that many reps supplementing with creatine will allow you to work out for a little bit longer. So now you have an extra, you know, energy supply, you're tapping into your pantry of energy. So if for example, you could only do like, I dunno, eight reps at one 30, if you start supplementing with cre, you may be able to do like 10 or 12 sets at 1 30, 10
Speaker 3 00:08:17 Or 12 sets.
Speaker 0 00:08:18 Okay. I'm sorry reps.
Speaker 3 00:08:20 Okay. I was, I was like, dang, we really improved. No, just that little amount for your teeth.
Speaker 0 00:08:25 It's like, it's literally like a little turbo or like a little energy supply where you're like, Oh, like I can last a little bit longer and like get those extra reps done. Which in the long term, like it's gonna help your progress and you getting stronger or you getting faster in your sprints. So like it, it's not like, um, this is one of the myths of creatine. It's like people think, oh, it's like kind of like a steroid where it's like, no, no, no, no, it's, it's not. If you just take creatine and you don't train hard, like nothing's gonna happen to your muscles. Like you still have to challenge yourself like close to your max, your failure point to really maximize those like strength gains and that like, um, improvement.
Speaker 3 00:09:19 So what are the improvements that you're gonna see
Speaker 0 00:09:22 Increased stamina
Speaker 3 00:09:24 And that increased stamina. So like why do so many people want that increased stamina?
Speaker 0 00:09:27 Cause you can lift more, Well you can either lift more mm-hmm. <affirmative>
Speaker 0 00:09:33 At like X amount of weight. So again, going back to the deadlifts, if you could only do, you know, eight reps at one 30 with that increase of stamina, you probably will be able to do 10 reps of one 30. So it's the same weight, but you're going a little bit more higher in reps. Or let's say you're doing, like you haven't been able to hit one 40, but all of a sudden you start taking creatine, it becomes a little bit easier to do maybe one 40. You can do like three, like two or three.
Speaker 3 00:10:08 Okay. And that's not because it's like a steroid, like it's like po it's just because it's allowing you to access extra energy or it's allows allowing your body to like more efficiently create excess energy for your muscles to use in that short
Speaker 0 00:10:24 Amount of time. Right. Cause like think of like kind of go back into your workout history and there's been times where you're doing an exercise and you feel like your muscles are like, oh gosh, like they're not working anymore. They're not functioning. Like they're just so tired. Like I can't lift this, you know, weight in good form. So supplementing with creatine helps delay that fatigue for like a couple more seconds,
Speaker 3 00:10:49 Which would allow you to do more, which would basically allow you to do more working out. Mm-hmm. <affirmative>. And so that's what leads to just like muscle growth. Mm-hmm. <affirmative>, which is what people take it for. Mm-hmm. <affirmative>, it's like I'm gonna get stronger, faster, more efficiently or effectively. Yeah. In the same amount of time. Yes. Oh, okay. So that's like for people that are mentally there, like they're mentally ready to push themselves. For me, I need something to also get me to mentally push myself, but Okay. But I see <laugh>, she is saying like, you're in the mindset, like, I'm gonna push myself to do that extra three and this creatine is gonna give my muscles access to that energy. Mm-hmm. <affirmative> to go for that extra th like third or extra fourth. Right.
Speaker 0 00:11:29 Even if you have that mentality of like, no, I can do it, I can do it. But then your, you know, your arm or your legs like it just Right. The it Right.
Speaker 3 00:11:37 <laugh> you're like, come on, come on. And it's just cuz it doesn't have that supply anymore. Mm-hmm <affirmative>. So you're drawing from like a dry Well yes and empty bank account, whatever. Yes. Whatever people wanna relate to in their own, in their own way. And
Speaker 0 00:11:53 This is kind of why it's a little bit confusing because remember the, your body isn't in this like very perfect systemized like step one, step two, step three, step four. It's like a lot of things kind of happening at once simultaneously. So while your muscles being fatigued, like it might be fatigued or like it might be burning. So there's that influence of lactic acid. It might be that like mindset of your like, Oh my God I'm so tired. Or this is really heavy and all of a sudden like you, you know, you convince yourself that you can't do it. Like there's a lot going on. But when you reach a point in your training that you want a little bit of a boost or you have kind of gone into like a routine of some sorts and you need a little like just variety or something different like this could be that something where you're like, oh wow, like I started, you know, lifting a little bit more or you know, I don't feel a little as tired anymore. So like, okay, let's keep going. It's like that motivating factor too.
Speaker 3 00:13:06 Okay. Now does this mean that creatine is for like people that are at that point? Or can anybody take like any, like I'm just starting to work out now. Do I start supplementing with creatine day one? Do I wait till I'm like day 60? I mean 70, Like
Speaker 0 00:13:26 Honestly it, it's up to you and for you to make that informed decision. But naturally it, as you're beginning and once you've established like doing exercises with the correct form, you're gonna see a natural like boost in strength. Okay. It's just like that what people call it like beginner. Um, I forgot beginner strength. Beginner.
Speaker 3 00:13:50 I know there's like beginner's luck. Is it like that?
Speaker 0 00:13:52 Yeah. Yeah. But it's like getter gains. There we go. Okay. So in when you're in the beginning first like three, four months, like you know you're going up and wait like every week or every workout and then eventually you kinda like you're still increasing but it's not at the same rate.
Speaker 3 00:14:10 And supplementing with create team would help you kind of get back into the zone? Or would it help you like push over a plateau?
Speaker 0 00:14:18 Yes.
Speaker 3 00:14:20 To
Speaker 0 00:14:20 Both. To both. Because again, a lot of it is mental, right? If you are taking the supplement that you believe is helping you, there's gonna be that play of placebo effect as well. Like oh yeah, no I feel great. I feel stronger.
Speaker 3 00:14:35 Okay. Cause it like is making you stronger, but at the same time you have that in your head that you're like, okay, like I know that this was, that's what this is meant to do. Mm-hmm <affirmative>. So would you recommend like your clients, do you recommend that they start with creatine or you recommend they go like without any kind of supplementation to help them and just see what naturally their body does as far as gaining muscle, losing weight, toning and that stuff and then maybe add a creating supplement later on? Mm-hmm <affirmative>,
Speaker 0 00:15:04 The two scenarios is one, the first one that you're saying, like try it on your own first. If you are not happy with your results or you wanna kind of do a little bit more aggressive of a program, then yeah we can start looking into supplementation. Cuz I always want clients to start with the foundation that you should get your nutrients from your food, not from your supplements. Mm-hmm <affirmative>. And the, the second scenario is if they have some kind of event or vacation that is pretty close by like in the next two to six, well two to four-ish months, then it's like okay we don't really have a lot of wiggle room to kind of trial and error or like kind of see and wait like you have a deadline, we gotta go.
Speaker 3 00:15:49 Okay. So to keep you on track. Mm-hmm. <affirmative>, you said something interesting. So you said that in the first case you like your clients and just I guess in general is what you would have people's focus on like what they can do and also su like nutrition, like the actual food they're eating. Mm-hmm. <affirmative>. So that leads me to the question of like, can you get creatine through your food or is it always you have to supplement with it?
Speaker 0 00:16:11 You can technically get creatine from your food cuz creatine naturally is found in um, like beef in pork, salmon, herring. Um, but <laugh>, it's pretty unrealistic to get sufficient levels of creating. So it's recommended that people take five grams of creatine per day. Okay. So regardless if you're working out that day or it's a rest day, like you should still take your creatine to have that consistent store in the muscle. Right. If you were to try to naturally eat your creatine supplement from your diet, you would have to consume like two pounds of meat fish or you know, every day. Oh <laugh>. Which is a lot.
Speaker 3 00:17:07 Okay. Right. So it's just not realistic for me to eat two pounds of beef. I mean I could,
Speaker 0 00:17:15 You could if you want to.
Speaker 3 00:17:17 I wouldn't be able to eat anything else and I'm pretty sure my stomach would be racked pretty much. Right. Like no vegetables, <laugh>,
Speaker 0 00:17:23 Either that or like you're eating all this meat plus your cholesterol veggies and well your calories, which is so
Speaker 3 00:17:32 Yeah, I guess so. So it, okay. So it doesn't really, so it wouldn't be effective to try and eat all my creatine.
Speaker 0 00:17:39 I mean compare that to like taking one scoop of creatine. Like okay.
Speaker 3 00:17:44 Right. Okay.
Speaker 0 00:17:46 Work work. Smart work. Yeah. Work smart. Not hard.
Speaker 3 00:17:50 Yeah. I guess it would be hard work to cook two pounds of meat every day. Just eat it and eat it. Yeah. It would be like competitive eating.
Speaker 0 00:17:58 You're like, oh gosh, again, like this same flavor again.
Speaker 3 00:18:03 Just, just beef, just ground beef. No more flavoring at this point. I am just like on the road, like I'm just here for the creatine. So there's no, there's no seasoning.
Speaker 0 00:18:14 The only, there's this thing that bodybuilders do like competitive bodybuilders where when they're trying to get really high levels of protein is like protein shakes. But I've seen some where it's just seems so wrong. They'll put like chicken breast in their
Speaker 3 00:18:32 Protein. Yeah, that's what I was afraid you were gonna say <laugh>. That's what I was, that was my fear. I was like, they're gonna put meat in the protein shake.
Speaker 0 00:18:39 I mean, who wants to do that? Just
Speaker 3 00:18:41 Take scoop. I, I would, yeah, I would offer the cine scoop
Speaker 0 00:18:45 And plus like if you're either vegetarian or vegan, like if you're vegan, you, you can't even eat any of this. It's just not an option. But usually creatine is the way that they make, it doesn't include animal products. If not, there should be some kind of like vegan friendly creatine because there's, there's no plant source of creatine.
Speaker 3 00:19:09 There isn't. So why is that? What is like how can, it's only found in animals
Speaker 0 00:19:14 Because creatine is, there's just aminos. So while technically you can find amino acids in uh, plant spaced foods, uhhuh, it's very low
Speaker 3 00:19:26 And they don't have the same amino acids as animals.
Speaker 0 00:19:31 Um, I mean, well animal products contain most if not all amino acids.
Speaker 3 00:19:38 Okay. So that's why
Speaker 0 00:19:40 Plant, plant based. Yeah. They usually have like two but not all of them. Or like three, but not all of them.
Speaker 3 00:19:46 Okay. So like a cow has all the acids to like build the creatine in it. Mm-hmm. <affirmative>. Okay. Which essentially is like when we eat it then it's like Mm. Delicious.
Speaker 0 00:19:57 Yeah, I think I wrote it in the notes but it didn't print. But it's like, um, it's something with a g <laugh>, something with an eye.
Speaker 3 00:20:07 Yeah. It's a good thing. We're not a bio. I wouldn't, I wouldn't even know what you're referring to amino acids though. I know those, they make the proteins. Yeah. So I know that like yeah. So, or they are protein, nevermind, I don't know. Well
Speaker 0 00:20:20 Pro protein's like a combination of a bunch of amino acids.
Speaker 3 00:20:24 Okay. So creatine is a supple, So also made of amino acids. Mm-hmm. <affirmative>. And it's used and you said it's five grams, like that's what you're supposed to have every day. Mm-hmm. <affirmative> Y five.
Speaker 0 00:20:36 So
Speaker 3 00:20:37 Cuz you said your body only has like one gram. Right. Naturally
Speaker 0 00:20:42 Base like studies have found that usually our body will expel two grams of creatine. Okay. So and I should preface, we're talk, most studies are researching creatine monohydrate. I'll talk about like there's different types and I'll like kind of goodness talk about each one and how they're different later. Okay. But when they're supplementing with creating monohydrate, two grams usually is just excreted in your pe.
Speaker 3 00:21:12 So. Oh, okay. You just lose that.
Speaker 0 00:21:14 Yeah.
Speaker 3 00:21:14 Every
Speaker 0 00:21:15 Day. So at, you know, if you're ingesting five, like at least you'll keep three.
Speaker 3 00:21:21 Okay. And then three is like a good spot for you to have extra for that extra push in your workout. Yeah. And it's like enough
Speaker 0 00:21:27 Because your, your goal is you wanna have 20 to 25 grams of creatine in your muscle. Like that's like the ceiling level that your muscles can
Speaker 3 00:21:37 Hold and like you actually use effectively
Speaker 0 00:21:39 Before it's like
Speaker 3 00:21:40 Wow.
Speaker 0 00:21:41 You, anything other than that I think just expel.
Speaker 3 00:21:44 Okay. So then we're taking five grams, losing two grams and keeping about three. Mm-hmm <affirmative> and that's building up over time. Mm-hmm. <affirmative>. So like the first day I take creatine, there's only like three grams in me. Then the next day, so like eventually I'm getting to the point where I have that 20 mm-hmm. <affirmative> and I have a sustained energy, like a sustained better use of energy.
Speaker 0 00:22:07 Yeah. And
Speaker 3 00:22:08 For Mya week,
Speaker 0 00:22:08 Other people they'll do what's called creatine loading. So they'll start taking up to like 10 grams of creatine cuz they're trying to reach that 25 to 25 gram ceiling as quickly as they can and then they drop off. Cause
Speaker 3 00:22:24 That's, you get the most effect.
Speaker 0 00:22:26 Right.
Speaker 3 00:22:28 Okay.
Speaker 0 00:22:29 But I would say start with five. Cuz the other thing is, you know, this is a, a new supplement that you're taking, you don't really know how you're gonna digest it and absorb it. Mm-hmm. <affirmative> like some side effects is like, they'll include some bloating. Um,
Speaker 3 00:22:43 Already bad. It's not too bad,
Speaker 0 00:22:46 Honestly. Well that's
Speaker 3 00:22:47 My favorite. Bloating is not my favorite though. Side effects.
Speaker 0 00:22:50 But it's cool that that's the worst, that's the worst side effect you can pretty much get from creatine monohydrate.
Speaker 3 00:22:56 Okay. So it's one of like the supplements where you feel like, say like when you recommend it to a client, you're not like, oh you have to like really watch.
Speaker 0 00:23:03 It's not what it could do to you. Right. I mean birth control. Have you ever like read the side effects? Like that's way worse. Creatine is very good.
Speaker 3 00:23:13 Okay. Very safe. So is that the only neg now we're getting into like the neg, I guess the quote negative side. So like bloating, that's the extent of like what's gonna be bad about it?
Speaker 0 00:23:23 That and some water retention. Okay. Cause it's very similar to carbs in that it like pulls water. Mm-hmm. <affirmative> in um, just because it's
Speaker 3 00:23:36 Doesn't your muscles look fuller anyways.
Speaker 0 00:23:38 Yes.
Speaker 3 00:23:38 Which is
Speaker 0 00:23:39 It's benefit if you're trying to build muscle. Like it's a benefit. Um, but most studies that, you know, participants were saying that they felt that water retention were men.
Speaker 3 00:23:53 Okay.
Speaker 0 00:23:53 The studies that included or focus on women participants, like they didn't really experience that water retention. I say that with a note though because most studies involve men. Not a lot of studies included female participants.
Speaker 3 00:24:08 Okay. Well we just have to work with what we got <laugh>
Speaker 0 00:24:12 Unfortunately.
Speaker 3 00:24:13 Okay. Well, okay, so there's that. Now is there any like side effect where I'm taking creatine, I'm stop, like I stopped for a week or two weeks. Do I lose all of my like new strength? Do I like lose my tone? Like what happens if I stop taking creatine?
Speaker 0 00:24:30 That's also a cool benefit of creatine. So you actually will not lose the strength that you have achieved. Because again, it's not a steroid where it's giving you strength or giving you muscle mass. Oh. It's just, it's like, um, think of it of like if you are working out and you haven't had any water and you're dehydrated, you're gonna feel pretty like sluggish. Yeah. That's not good. Not not feel great, not have a lot of energy mm-hmm. <affirmative>. But as soon as you drink some electrolytes with water or some kind of a, you know, simple carb like a Gatorade, like, you know, you feel yourself kind of jump back. You're like, okay, I feel good now. Like I can keep going. Okay. Creatine's kind of the same thing where it's just that kind of little extra boost. Mm-hmm. <affirmative>. But it's not actually doing anything on its own.
Speaker 3 00:25:22 It's not the one doing the work. Yes. Like CRE isn't making me stronger. Correct. It's giving me the ability to become stronger.
Speaker 0 00:25:29 Yes.
Speaker 3 00:25:30 So that, okay. So if I stop taking it, cuz I'm not good about taking pills. So if I stopped, like I'm taking it really consistently a month or two months and then if I miss a whole week because that's, that's how irresponsible I am. But regardless, so then if I miss a week, it's like I'll still have all that strength that I gained. Yeah. Like I, I won't lose out on that muscle.
Speaker 0 00:25:52 No. Like your stores won't be there. They'll be pretty depleted. Mm-hmm. <affirmative>. But your strength will be there.
Speaker 3 00:25:59 Okay. So I might not even need it at that point cuz I'm just gonna be strong.
Speaker 0 00:26:04 It depends on your goal. What do you wanna achieve? Is there a like specific weight that you wanna get to at in squats or deadlifts or something?
Speaker 3 00:26:13 Yeah, I guess. I guess so. Yeah. If that's my goal. If my goal is just like I wanna be able to lift a hundred and whatever, 45. I don't really know.
Speaker 0 00:26:20 Well let, I'll give you my example then. Yeah. Because I've been using creatine to reach my bench goal. So I've had a goal of benching one two a plate, 40 fives on each side. Okay. 1 35 if my math's correct. Got it. 45 times three.
Speaker 3 00:26:38 Yeah.
Speaker 0 00:26:40 <laugh>. Yeah. So essentially I've been using CRE to kind of help me reach that goal, which has helped me a lot. I went from starting at uh, 45 with 10 pounds on each side. 65 pounds.
Speaker 3 00:26:56 Okay.
Speaker 0 00:26:57 And I'm up to like, I can do a one rep at 1 35.
Speaker 3 00:27:02 Hey yay.
Speaker 0 00:27:03 All right. And this isn't a matter of when did I start? June.
Speaker 3 00:27:09 That's pretty good.
Speaker 0 00:27:10 Yeah.
Speaker 3 00:27:11 I mean I don't, I'm not well versed in the muscle gain. Like at what rate? But I think that's pretty good. That's pretty good. Cause it's less than six months. Like that seems fast to go from 65 to at least one wrap of 1 35. Cuz at least you're at your goal. And then I guess the goal from there is just to be able to act like do like 10 of those. Mm-hmm. <affirmative>.
Speaker 0 00:27:30 That'd be fantastic.
Speaker 3 00:27:31 You need more cre. That's <laugh>.
Speaker 0 00:27:34 I have not been very good with my CRE
Speaker 3 00:27:36 Team that that's what I'm saying. But like you can still do it. Yeah. Cause again, you're not losing the, the actual strength that you've built. Mm-hmm. <affirmative>, you just might not have the stores for like whatever next workout. So you might not be able to do that extra turbo
Speaker 0 00:27:48 Boost. Yeah. Like for example, um, it might be, whereas doing 20, 30 fives on each side, like I'm like yeah I could do, you know, eight no problem. Easy peasy or like, you know, challenging ish. But then I take like two weeks off of CRE and be like, oh man, at six or like five. Like it's feeling heavy.
Speaker 3 00:28:10 Okay. And just cuz your energy's not converting as fast. Right. So there must
Speaker 0 00:28:14 Have energy. Let say I take like a whole like pre-workout bang drink. Like I'll be like, Oh yeah, 30 fives easy, let's
Speaker 3 00:28:23 Go. At that point you're energy drinks, you're jittery. I I can't wait to do more.
Speaker 0 00:28:30 Oh yeah, <laugh>.
Speaker 3 00:28:32 Okay. So there's like no, I guess there's no side effect that's really like detrimental to your no health that that we found.
Speaker 0 00:28:40 That being said, the only population that I would not recommend take creatine. Mm-hmm. <affirmative> is if you already have kidney disease or some kind of kidney failure.
Speaker 3 00:28:51 So Yeah. Because it's not good for that processing. No extra of the supplement. Just extra work for your body that doesn't, it doesn't really need to go through anymore if you've got some. Okay.
Speaker 0 00:29:05 There's other like benefits that haven't been proven or there's a little bit of support but not definitive. Okay. Where it's like it can help you with injury prevention like um, or you know, decrease your risk of dehydration or muscle cramping. Mm-hmm. <affirmative>. Um, other studies have hinted at the fact that it can help you performance during cognitive tasks. Like especially in like elder adults.
Speaker 3 00:29:37 It's good for your brain.
Speaker 0 00:29:38 Yeah.
Speaker 3 00:29:39 Or supposedly.
Speaker 0 00:29:41 Supposedly there had been some, we still dunno yet.
Speaker 3 00:29:42 People looking into that. Mm-hmm. <affirmative>. Okay.
Speaker 0 00:29:44 Give us like another five years and we may know more. Okay. Um, and kind of similar going off of like older adults. Like it may help with sarcopenia. There is also some research in the um, skincare area where like if a skin lotion Yeah. Has creatine it might reduce SAG and wrinkles.
Speaker 3 00:30:10 That's cuz that's what we do. We are like, oh, a supplement's good for one thing, maybe it's good for everything. Well yeah, you're gonna be younger, you're gonna be stronger, your bones aren't gonna be as aged. It's like every like new cure.
Speaker 0 00:30:25 Right.
Speaker 3 00:30:26 That's what we're trying, At least that's what the research does. Like oh we can access this supplement so why don't we put in every product we can think of and see if it does something. I
Speaker 0 00:30:36 Feel like if anything you'd be like, oh we notice that people were saying they felt this and this and that. So then it becomes, oh we have to research more. Is it actually helping or is it just, um, is it, was it correlation not causation. So like,
Speaker 3 00:30:53 Like a byproduct of I'm stronger.
Speaker 0 00:30:55 Something in their life is actually influencing their bene that symptom versus the actual creatine. Right.
Speaker 3 00:31:04 Or it could also be just like an opinion thing. Like I feel stronger. I feel like my skin looks so much better.
Speaker 0 00:31:10 Not too,
Speaker 3 00:31:11 I just feel better. So I'm thinking like creatine just solved all my problems.
Speaker 0 00:31:16 Yeah. Yeah. Maybe your brain is just focusing more on the positives versus like, oh my wrinkles are getting deeper.
Speaker 3 00:31:24 A mental health solution also <laugh>.
Speaker 0 00:31:27 But
Speaker 3 00:31:28 It's just good when when you work out you feel better. So true. You kind of like good for improvement across the board is what I imagine. I haven't worked out for a while. I'm like whatever
Speaker 0 00:31:40 You've been injured, it's okay.
Speaker 3 00:31:41 Why <laugh>? It's the most annoying injury cuz it's just like a minor inconvenience.
Speaker 0 00:31:48 So maybe
Speaker 3 00:31:49 Minor you're brain at
Speaker 0 00:31:51 This point. Subject take, take creatine, see if it helps wrinkle.
Speaker 3 00:31:55 Yeah. All right. I'm supposed to do some PT also, so I'll see what that helps. That's good. Okay. Back to
Speaker 0 00:32:02 Yes. So, so I kind of mentioned that there's a bunch of different types.
Speaker 3 00:32:06 Mono something
Speaker 0 00:32:07 Monohydrate is the most popular and most
Speaker 3 00:32:12 Research, What does that mean? Monohydrate? What
Speaker 0 00:32:14 Is that? That's a great question. You can google it. <laugh>. I don't know the answer.
Speaker 3 00:32:19 Okay.
Speaker 0 00:32:19 It's something one. Mono always means one. And hydrate is like water's. Like maybe. Yeah. One like creatine attached to water. <laugh>. I have no idea.
Speaker 3 00:32:28 With one hydrogen. Probably on a
Speaker 0 00:32:32 Hydrate but hydrate not.
Speaker 3 00:32:33 No, probably not. But anyway. Okay. So that's one version. What does that come as? Like a powder?
Speaker 0 00:32:39 Yeah, powder Or it comes in a pill as
Speaker 3 00:32:42 Well. You can take it in a capsule. Yeah. Cuz I see my brother take it as a dry spoonful. Oh gosh. And
Speaker 0 00:32:49 The only, okay, the biggest downside of creatine monohydrate is that it's not very soluble. So even if you put it in like your shake and your water. Yeah. Like you'll still see like a little bit of like granules at the bottom of the bottle.
Speaker 3 00:33:02 Yeah. Which that's why he did it with the spoonful cuz he's like, it doesn't dissolve in the water. So I might as well just
Speaker 0 00:33:08 At the same time why he did that Same thing is gonna happen in your d digestion system. Like they're pretty big molecules. It's not gonna fit and be absorbed into your bloodstream.
Speaker 3 00:33:17 So is that not the most effective form?
Speaker 0 00:33:20 No. Which is why they say like take five grams. Cause part of it is Oh,
Speaker 3 00:33:26 Part of it you're not even getting all of that.
Speaker 0 00:33:28 Yeah, exactly. You're not getting it absorbed. There's three other versions that are much smaller molecules and therefore there's easier to get absorbed. So there's creatine, Yl, Ether, Ethel Ether, Easter. What?
Speaker 3 00:33:47 I think it's Ethel,
Speaker 0 00:33:48 Ethel, Creatine, Ethel Easter. Esther, Esther,
Speaker 3 00:33:52 Ethel Ether. That sounds like someone's name. Cre. Ethel Ether. Ethel Ether.
Speaker 0 00:33:58 That one. There's some, there's some um, discord arguments, discussions whether it actually works or has benefit in compared to like the levels and benefits that creating Monohydrate has. But there's other ones that are um, creating hydrochloride. Um, Creatine. Creatine. Magnesium cell light. Cell light. Something like that.
Speaker 3 00:34:27 I'm gonna go with it. Shell light.
Speaker 0 00:34:29 Yes.
Speaker 3 00:34:30 Okay. Okay.
Speaker 0 00:34:31 Cre. Those those three versions, I'm gonna, well those three versions are much smaller molecules and so they get absorbed your blood system easier.
Speaker 3 00:34:40 So that would be better for you to
Speaker 0 00:34:43 Get the benefits. You don't need as much.
Speaker 3 00:34:44 I take three
Speaker 0 00:34:45 Grams. Yeah. Like one to three grams.
Speaker 3 00:34:49 Are they more expensive because they're more, they're smaller and they're more soluble? Yeah,
Speaker 0 00:34:54 Probably a
Speaker 3 00:34:54 Little bit. But you take less so maybe it works out in the end.
Speaker 0 00:34:57 I think the reason why it's more soluble and why it's easier to digests is it's supposed to be more acidic. These are supposed to be more acidic in nature and therefore it gets more absorbed. I feel it has more to do with like the molecule size than how acidic it is. But
Speaker 3 00:35:18 Like what do we know? Cause we're not molecular,
Speaker 0 00:35:20 I'm not an
Speaker 3 00:35:21 Expert scientist or something
Speaker 0 00:35:23 Crazy. I'm
Speaker 3 00:35:24 Far from that.
Speaker 0 00:35:26 I'm, I'm sharing what I've been learning
Speaker 3 00:35:28 And researching. Okay. So those are the, So there's how many kinds? There's monohydrate? Mm-hmm. <affirmative>, yl, Ester. Mm-hmm. <affirmative>
Speaker 0 00:35:37 Hydrochloride or like hcl.
Speaker 3 00:35:39 Okay. The buffer one. Mm-hmm
Speaker 0 00:35:42 <affirmative> And the buffer one. It's, it's sodium. It's like creatine, buffered with sodium carbonate or sodium by carbonate.
Speaker 3 00:35:53 Okay.
Speaker 0 00:35:53 That's why it's called buffered cine.
Speaker 3 00:35:55 Okay. And the buffer's supposed to help you absorb it, I assume, or help it get into your system easier,
Speaker 0 00:36:00 I'm assuming. But like in the labels, if you're actually looking for this type of creatine, if you're looking for the label mm-hmm. <affirmative>, it's not, it's probably not gonna be called buffer creatine. It's either gonna be referred to as cre
Speaker 3 00:36:19 Alkaline.
Speaker 0 00:36:20 Alkaline
Speaker 3 00:36:21 Alkaline register Trademark.
Speaker 0 00:36:23 Yes. Trademark or Korea
Speaker 3 00:36:28 Registered trademark. Yes.
Speaker 0 00:36:29 So
Speaker 3 00:36:29 It just goes by some brand names. Yes. It's, they don't call it creatine buffer solution of mm-hmm <affirmative>. Monosodium
Speaker 0 00:36:37 As a, I'm gonna write these registered names in the, in the show notes.
Speaker 3 00:36:41 So we will have, Okay. Yeah, there'll be a recap of the five different kinds of cre four different kinds. Okay. Now what's the differences between them? Did you see anything about like one's better for you or are they all just like try 'em out? Maybe your body's different.
Speaker 0 00:36:56 The, the two most, um, like popular ones in the market or Monohydrate and hcl, The CRE Allen alkaline
Speaker 3 00:37:08 Register trademark
Speaker 0 00:37:08 Ones. Yes. The registered trademark ones. I've found more in like brand supplements. Like for example, um, there is one by Jim j Y m. Okay. And that one, it's like a post workout supplement. So it has a bunch of stuff.
Speaker 3 00:37:28 Oh I see. It's a combo. Yeah.
Speaker 0 00:37:30 So
Speaker 3 00:37:30 It has like you some
Speaker 0 00:37:31 Creatine amino acids. It has some be aine, it has the creatine in it's registered trademark form
Speaker 3 00:37:39 <laugh>. It's registered
Speaker 0 00:37:41 <laugh>.
Speaker 3 00:37:43 And if you look under a microscope you can actually see that every molecule does have that little R with a circle on it just so you don't steal. That's ah, their branding.
Speaker 0 00:37:54 Yeah. And then did we talk about Magna Power?
Speaker 3 00:37:57 No.
Speaker 0 00:37:58 Okay. So that's the other version.
Speaker 3 00:38:01 It's also now it's a, I was gonna say that sounds like something that's a trademark
Speaker 0 00:38:05 And it's, it's pretty much like creatine bound with magnesium.
Speaker 3 00:38:08 Okay. I like the name of it though, Right. That I'm like most drawn to take mega power. I have no idea what its, but it sounds like it'd be helpful. Okay. So what's a different, so besides like the different forms, what's, is there a difference between those? Are they gonna feel different? Do I have to take them differently Or is it all a powder capsules? Probably capsules or powder.
Speaker 0 00:38:31 Yeah,
Speaker 3 00:38:32 Like it, but it only comes in those two forms. Like I'm never gonna have creatine in like
Speaker 0 00:38:38 Well
Speaker 3 00:38:39 Cuz it's a supplement. That's what happens. That's how you get supplements. Yeah. I'm not gonna have it like as eye drops
Speaker 0 00:38:44 <laugh>, unless they find that's like much better.
Speaker 3 00:38:48 The whites of your eyes will be so much brighter is
Speaker 0 00:38:51 Creatine. Yeah. I mean the only other version I can think of it, it'll be in maybe like a sublingual form.
Speaker 3 00:39:00 It'll even
Speaker 0 00:39:01 Language even no sublingual. It's like, it's like a dissolvable pill.
Speaker 3 00:39:07 Sublingual.
Speaker 0 00:39:08 Yeah. Underneath tongue. Yeah.
Speaker 3 00:39:12 I'm a language. Okay. All right. So there's different forms, but you should, Okay so overall I'm getting, if I was to start taking creatine, well since I took a pause for my workouts, I should start working out again. Cuz like that's how I like to do it, is like I feel how much like I can get what point I can get to by myself. And then once I see how far I've gotten to myself, I feel like oh we're kind of slowing down then um, then I should start supple with create.
Speaker 0 00:39:45 Yeah. Five grams or, Or if you are like, hey there like we just got new speakers at my work and they're like be super heavy like <laugh>,
Speaker 3 00:39:54 They're too heavy. I need to be stronger. I need to start taking creatine.
Speaker 0 00:39:58 Yeah, sure.
Speaker 3 00:39:59 Okay. So then I take creatine whatever form I decide. Mm-hmm <affirmative> probably not the register trademarks cuz they sound more expensive. Um, so if I'm just taking the monohydrate and take five grams and then I'll see like gain of muscle.
Speaker 0 00:40:11 Yeah. All of a sudden like you can curl right. 20 fives
Speaker 3 00:40:15 And this is all because your body has the atp which just gives your muscles energy. Mm-hmm <affirmative>. And when you take that creatine, it bonds with uh, what is it
Speaker 0 00:40:26 A adp?
Speaker 3 00:40:28 No, the creatine bonds with what is the phosphorous? Phosphorous. So the creatine weights in your muscle with the phosphorus, they're hanging out. Then the ADP gets, you know, thrown around because it's already used up. And then
Speaker 0 00:40:42 Think of like ADP just got outta work and it's hungry and like needs a pick-me-up. Mm-hmm. <affirmative>. So it like calls Uber Eats, which is the cre phosphorus, a pre phosphorus, whichever one. Um, and then that comes in, he's like, Hey, I brought you some phosphorus, here
Speaker 3 00:41:00 You go. And then I have that extra
Speaker 0 00:41:02 Boost man. Right. And then it can go back and do its double shift.
Speaker 3 00:41:05 <laugh> actually a model for our society. <laugh> get back in there and do that extra shift at work <laugh>. Woo. But okay. So now down to like the real nitty gritty stuff. The important, like what's important to me? What does creatine taste like? Like is it disgusting? Is it gonna be really gross when I try and take it?
Speaker 0 00:41:31 Um, it doesn't have a flavor unless there's only one brand that I've tried. Don't ask me what it's called cause I don't remember.
Speaker 3 00:41:39 That's okay. We don't want slander their name anyways. True. It could be a registered trademark
Speaker 0 00:41:43 <laugh>, but it's a form of c a hcl, cre hcl and it was just very acidic. But other than that, all the other ones have no flavor unless it's part of
Speaker 3 00:41:55 Like a protein powder mix kind of thing.
Speaker 0 00:41:59 Yeah. Like a post workout shake where it has like a bunch of other stuff and then it that has
Speaker 3 00:42:04 Flavor and then also ground blueberries like dehydrated if you want crush powdered blueberries.
Speaker 0 00:42:09 Sure. I that's whatever helps it go down. Protein pouch
Speaker 4 00:42:13 <laugh>.
Speaker 3 00:42:14 Okay. So there's nothing
Speaker 0 00:42:20 That's about it. We got everything coming
Speaker 3 00:42:22 That's coming. Okay. So any like, so my final thoughts on creatine, it's good for you. It's gonna help you build muscle. Yes. Doesn't taste bad unless you get that one that tastes like acid.
Speaker 0 00:42:40 Mm-hmm. <affirmative>
Speaker 3 00:42:42 And I can take it without any fear of having like, I mean aside from some bloating mm-hmm. <affirmative> and potential water attention. Mm-hmm. <affirmative>, I can take it without being like, if I stop taking this in five months, I'm gonna lose all of what I
Speaker 0 00:42:56 Gained. Yeah.
Speaker 3 00:42:57 So it's kind of like commitment free. Sure. Like once, if I'm taking it, I get to this strength point, like I get to X strength point, I'm gonna be that strong even after.
Speaker 0 00:43:09 Yeah.
Speaker 3 00:43:10 Okay. So everybody should try creatine now.
Speaker 0 00:43:15 That's a great segue. <laugh>. Um, so now that you mentioned it, I think for the fitness manifest challenge, I would say try, if you've been thinking about creating, or even if this is the first time you're hearing about creating and your goal is to either tone or build muscle, try creatine for, you know, three months.
Speaker 3 00:43:37 Okay.
Speaker 0 00:43:37 That way you really have enough time to kind of see how you have progressed with creatine supplementation.
Speaker 3 00:43:46 And you do that with your workout, like keep your workouts the same or do you need to increase your workout cuz you're taking the creatine? Or will you just feel like you can Exactly.
Speaker 0 00:43:55 Because you're taking that creatine, you will feel like you can increase your volume or you're lifting more of the heavier weights. So your, your your intensity and like your workouts, you'll feel like oh I can handle more.
Speaker 3 00:44:10 And that's how we all wanna feel at the end of the day with still giving ourselves time to rest. Of
Speaker 0 00:44:15 Course.
Speaker 4 00:44:17 <laugh>.
Speaker 0 00:44:18 Well thank you so much cre. I mean
Speaker 4 00:44:21 <laugh>,
Speaker 3 00:44:22 My name is Creatine. Catherine,
Speaker 0 00:44:23 Your name is, I love Catherine Creatine. <laugh>. Thank you for, um, chatting with me and letting me teach you and all the other listeners about Cine.
Speaker 3 00:44:36 I appreciated being here. I like learning about creatine.
Speaker 0 00:44:40 Nice.
Speaker 3 00:44:41 I can't wait to hear what other supplement we do next.
Speaker 0 00:44:43 Yeah. So I actually feel like I should do a series of, like a series on supplementations. Like talk about what beta At beta online. That's gonna be an interesting,
Speaker 3 00:44:55 Because we can barely pronounce it is how I beta
Speaker 0 00:44:58 Yes. <laugh>. But it's actually, it's a cool supplement. So we'll talk about that. And um, also like differences in protein powder or vegan versus non-vegan versus whatever else is out there versus like amino acids and like when you should take what and bris and benefits and all that stuff and how it actually helps you.
Speaker 3 00:45:20 Okay. I look forward to hearing more about supplements. Yay. <laugh> in the supplement series.
Speaker 0 00:45:27 Supplement series. All right. That's it for this episode of the Fitness Manifest podcast. I'm your host, Coach Therea. And until next time. Bye.
Speaker 1 00:45:40 There
Speaker 2 00:45:43 Side effects might include motivation, empowerment giggles, enlightenment, inspiration,
Speaker 0 00:45:50 Um,
