Creatine for Strength Training: Myths + Truths w/ Dr. Scott Forbes

Creatine can be one of the most beneficial supplements out there, especially for those who are physically active. However, there are a lot of myths and misconceptions about creatine. This is why I have invited ‘Dr. Creatine’ himself to the show today, to arm you with the knowledge necessary to decide if creatine is right for you. Key Takeaways If You Are Interested in Creatine, You Should: Educate yourself about the benefits of creatine when taken properly  Learn about the common myths and misconceptions about creatine and how they differ from reality  Stay up to date about the latest creatine research from doctors like Dr. Forbes Enhancing Athletic Performance With Dr. Scott Forbes Dr. Scott Forbes is a researcher who focuses on sports science and various nutritional and training interventions that enhance athlete performance. He is an expert at examining nutritional and exercise interventions for optimal muscle and brain health in older adults and has worked as a personal trainer and athlete consultant for several professional and varsity level sports teams. He is passionate about helping those interested in creatine understand the science and reality behind the supplement so that they can make informed decisions for themselves and their health. Understanding Creatine Creatine is derived from three amino acids and is generally stored in muscle tissue. Creatine is beneficial for those who participate in high-intensity exercises, such as sprinting and lifting weights. It is not just for ‘meat heads’ or ‘gym bros’, and its benefit for bone health, muscle performance, and brain function are scientifically proven. Creatine works to enhance your muscle strength, not your muscle mass, which means it won't make you bulk up more than you want to. The Science Behind Creatine Dr. Forbes’s research specifically looks at the gender gap that has previously existed in scientific studies and works to prove that creatine is safe for both males and females of varying ages. Dr. Forbes wants to help others avoid unnecessary work ad complications when it comes to supplementing with creatine and dismiss the myths and misconceptions that can surround this supplement.  If you have considered taking creatine or want to get some real, scientific-based evidence into the benefits of creatine, this is an episode you cannot miss. How does creatine play into your workout routine and supplementation? Have you experienced the benefits of creatine? Share your thoughts with me in the comments section of the episode page. In This Episode The first thing you should know if you have never heard about creatine supplements (9:57) Why taking creatine can be beneficial when it comes to your workouts and overall health (12:44) Female-specific benefits that you can expect when you start to take creatine (18:30) Addressing common myths and misconceptions about creatine as submitted by listeners like you (20:54) What to expect in the future of creatine medicine and how to know which type of creatine is right for you (28:57) Quotes “Over time, it has been the one supplement that has been shown to have a benefit. And there seem to be more and more benefits in regards to creatine, so that is why I have just stayed engaged with creatine and got more excited over the years, and now it has become a focus for the past five or six years in my research laboratory.” (7:26) “There are so many myths and misconceptions associated with creatine, and I am just passionate about providing that information to whoever is interested in listening and trying to influence one person at a time.” (8:03) “If you take a creatine supplement, you get about a 20% increase in the amount of creatine within your muscle. So you make that energy system just a little bit bigger, and then you can run a little bit faster, you can lift a few more reaps, and over time that can translate into bigger and stronger muscles.” (13:13) “If you combine creatine with resistance training, you can enhance bone strength, particularly in post-menopausal women.” (17:35) “Be patient, wait a little bit, and you will actually have bigger and stronger muscles over time.” (22:40) Featured on the Show Join the Group Strength Nutrition Unlocked Waitlist Dr. Scott Forbes Profile Follow Dr. Scott on Instagram Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related Episodes LTYB 358: Hypermobility, Pain, and Strength Training with Nikki Naab-Levy LTYB 351: Strength Training Risk vs Benefit  LTYB 350: Are You Eating Enough? Low Energy Availability in Sport