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Ep137. Why Every Athlete Over 30 Should be Supplementing With Creatine.
If you're over 30 and not supplementing with creatine, you’re leaving strength, muscle, and mental performance gains on the table.
In this episode, I break down exactly what creatine is, how it works, and why it's one of the safest and most well-researched supplements out there.
You'll learn:
🔥 How creatine enhances strength and performance
💪 Why it’s crucial for building and maintaining muscle as you age
🧠 The surprising cognitive benefits—especially when sleep-deprived
⚡ Why it's NOT just for bodybuilders (and who actually needs it the most)
Hit play to learn why creatine should be a non-negotiable in your daily routine. Don’t forget to subscribe and check the links in the show notes for studies and more resources! 🚀
REFERENCES
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.
jissn.biomedcentral.com
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.
gssiweb.org
Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Psychopharmacology, 167(4), 482-492.
McMorris, T., Mielcarz, G., Harris, R. C., Swain, J. P., & Howard, A. (2007). Creatine supplementation and cognitive performance in elderly individuals. Neuropsychology, Development, and Cognition. Section B, Aging, Neuropsychology and Cognition, 14(5), 517-528.
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By Ian WoodIf you're over 30 and not supplementing with creatine, you’re leaving strength, muscle, and mental performance gains on the table.
In this episode, I break down exactly what creatine is, how it works, and why it's one of the safest and most well-researched supplements out there.
You'll learn:
🔥 How creatine enhances strength and performance
💪 Why it’s crucial for building and maintaining muscle as you age
🧠 The surprising cognitive benefits—especially when sleep-deprived
⚡ Why it's NOT just for bodybuilders (and who actually needs it the most)
Hit play to learn why creatine should be a non-negotiable in your daily routine. Don’t forget to subscribe and check the links in the show notes for studies and more resources! 🚀
REFERENCES
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.
jissn.biomedcentral.com
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.
gssiweb.org
Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Psychopharmacology, 167(4), 482-492.
McMorris, T., Mielcarz, G., Harris, R. C., Swain, J. P., & Howard, A. (2007). Creatine supplementation and cognitive performance in elderly individuals. Neuropsychology, Development, and Cognition. Section B, Aging, Neuropsychology and Cognition, 14(5), 517-528.