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.