The Science Behind Creatine: How Much More Muscle & Strength?

Описание: Alpha Progression App: https://alphaprogression.com/HouseofH...

Timestamps:
0:00 Intro
0:26 Part I: What Creatine Does to the Body + Brief History
3:01 Part II: Creatine's Effects on Muscle Growth
8:08 Part III: Non-Responders vs High Responders
10:26 Part IV: Creatine's Effects on Strength
11:47 Part V: Other Useful Creatine Information
11:56 Recovery
12:17 Hair Loss?
14:22 Creatine Monohydrate vs Other Creatine Forms
14:58 Creatine Dosing (Loading, Maintenance, 3 Grams vs 5 Grams)
17:12 Creatine Timing?
19:24 Part VI: Summary

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References:
Great Creatine Content From Stronger by Science:
https://www.strongerbyscience.com/cre...
https://www.strongerbyscience.com/cre...

Creatine Position Stand (Discussion on Nearly Everything Related to Creatine): https://www.ncbi.nlm.nih.gov/pmc/arti...
Massive Question and Answer Paper on Creatine: https://jissn.biomedcentral.com/artic...

The 5 Meta's on Creatine and Lean Mass:
Delpino et al. - https://pubmed.ncbi.nlm.nih.gov/35986...
Chilibeck et al. - https://pubmed.ncbi.nlm.nih.gov/29138...
Forbes et al. - https://www.mdpi.com/2072-6643/13/6/1912
Devries et al. - https://pubmed.ncbi.nlm.nih.gov/24576...
Candow et al. - https://pubmed.ncbi.nlm.nih.gov/24190...

Burke et al. (Creatine Meta on Direct Muscle Gains): https://www.mdpi.com/2072-6643/15/9/2116

Creatine and Strength Data:
Lanhers et al. (upper strength) - https://pubmed.ncbi.nlm.nih.gov/27328...
Lanhers (lower strength) - https://pubmed.ncbi.nlm.nih.gov/25946...
Chilibeck (older adults) - https://pubmed.ncbi.nlm.nih.gov/29138...

Non-Responders Data:
Syrotuik & Bell - https://pubmed.ncbi.nlm.nih.gov/15320...
Burke et al. (study on vegans/vegetarians) - https://pubmed.ncbi.nlm.nih.gov/14600...

Other References:
Creatine and DHT Paper: https://pubmed.ncbi.nlm.nih.gov/19741...