In this episode “ Everything We’ve Learned About Creatine (So You Don’t Have To)” of the How to Fitness Podcast, we take a research-backed deep dive into creatine. One of the most talked about and misunderstood supplements in the fitness world.
We’re unpacking everything you think you know:
- Does creatine actually help with muscle growth?
- Are there cognitive benefits?
- What about the fear of bloating, weight gain, or hair loss?
- Should teens, women, vegetarians, or older adults consider it?
- How do you really take creatine for best results?
This isn’t a hype-filled supplement ad. Just evidence-based discussion with nuance, real-life experience, and a touch of humor.
Whether you’re a gym regular, curious coach, tired parent, or just supplement-curious, this one’s for you.
Timestamps:
00:00 Welcome & Creatine Basics
05:00 What Does Creatine Actually Do?
10:00 Muscle Growth or Just Water Weight?
14:00 Brain Health & Cognitive Benefits
17:00 Creatine Myths Busted
22:00 Creatine for Athletes, Parents & Beyond
28:00 Creatine in Different Populations
35:00 How to Take Creatine Safely
42:00 Gummies, Timing & Dosing Tips
45:00 Final Thoughts & Takeaways
📚 Resources Mentioned:
- Examine.com – Creatine Research Overview
- Creatine Supplementation and Muscle Growth – Greg Nuckols (Stronger by Science)
- JA et al. 2020 – Creatine Use in Adolescents
- Creatine Supplementation in Women’s Health
- International Society of Sports Nutrition Position Stand on Creatine
💛 STAY CONNECTED
Don’t forget to subscribe to our podcast so you never miss an episode.
🟡 Michael Ulloa
Website: michaelulloa.com
Instagram: @michaelulloapt
🟡 Kate Lyman
Website: katelymannutrition.com
Instagram: @klnutrition
Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!
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