Mind Pump Podcast Episode 2497: The Amazing & Weird Side Effects of Creatine

Release Date: December 26, 2024

In this enlightening episode of Mind Pump: Raw Fitness Truth, hosts Sal Di Stefano, Adam Schafer, and Justin Andrews delve deep into the multifaceted benefits of creatine, challenging the conventional perceptions tied to this widely-used supplement. Moving beyond its well-known role in muscle building, the trio explores the lesser-known yet equally impressive advantages of creatine, supported by scientific research and their extensive industry experience.

1. Introduction to Creatine's Comprehensive Benefits

The episode opens with Justin Andrews highlighting creatine as the "most studied supplement in the market" (01:07), emphasizing its versatility beyond physical performance. Adam Schafer reinforces this by stating, "it's the most studied ergogenic supplement in history. There's literally thousands of studies that have been done now on creatine since it hit the market in the early 90s" (02:20). This foundational understanding sets the stage for a deep dive into creatine's various effects on the body and mind.

2. Creatine and Cellular Energy Production

Adam Schafer explains the biological importance of creatine in energy production, particularly its role in the formation of ATP (Adenosine Triphosphate), the primary energy currency of cells (03:16). He elaborates:

"Creatine improves or increases the amount of available ATP. The reason why, 10 years ago I was saying this is a supplement that's good for. Is going to be good for so many things and we're going to see studies start to support this, is because if any cell has more available energy, then it's going to operate better." (04:57)

This increase in ATP availability not only boosts physical performance but also enhances overall cellular function, paving the way for a myriad of health benefits.

3. Enhanced Strength and Muscle Growth

A significant portion of the discussion centers on creatine's undeniable impact on strength and muscle hypertrophy. Adam Schafer shares empirical observations:

"For most people, what you can expect by supplementing with creatine, probably by week two... is about two, two to four reps on every lift or five to ten pounds on every lift." (05:52)

Justin Andrews adds personal testimony, noting a tangible improvement in his lifts after incorporating creatine consistently (09:09). This immediate strength gain is attributed to increased ATP levels, allowing for more powerful and sustained muscle contractions.

4. Differentiating Water Retention from Bloating

Addressing common misconceptions, Adam Schafer clarifies that the weight gain from creatine is due to intracellular water retention rather than bloating:

"Water that you gain from creatine is the hydrating type of water in your muscle in its intracellular fluid." (12:35)

He emphasizes that this form of water retention enhances muscle appearance and function without the puffy, bloated look often feared, especially among women.

5. Cognitive Enhancements and Mental Health Benefits

One of the most compelling sections of the episode discusses creatine's cognitive benefits. Adam Schafer highlights studies showing that creatine supplementation can improve IQ, memory recall, sharpness, and alertness, particularly in vegans who might have lower baseline levels due to dietary restrictions (16:58):

"Creatine is vegan. When you buy supplemental creatine...you're getting something that could have profound effects on your overall health and function, the cognitive function in particular." (17:08)

Furthermore, creatine exhibits antidepressant and anxiolytic effects, offering mood stabilization without the stimulant side effects associated with substances like caffeine (18:21). This positions creatine as a unique supplement that enhances mental well-being alongside physical performance.

6. Bone Health and Longevity

Creatine's role in bone health is explored, with Adam Schafer suggesting that increased muscle strength from creatine supplementation indirectly supports bone density. He forecasts that creatine will increasingly be recommended for individuals with osteoporosis, complementing strength training exercises to bolster bone integrity (24:10).

Additionally, the hosts touch upon creatine's potential in improving sleep quality, especially among postmenopausal women, by enhancing mitochondrial function and overall cellular health (22:42).

7. Creatine as a Metabolic Enhancer for Fat Loss

Challenging the myth that no supplement can aid in fat burning, Adam Schafer articulates how creatine indirectly supports fat loss by boosting metabolism through muscle growth:

"Creatine indirectly has this metabolism boosting effect through the muscle building process." (28:57)

By increasing lean body mass, creatine elevates resting metabolic rate, enabling more efficient fat utilization. Justin Andrews concurs, emphasizing the importance of muscle in accelerating metabolism, which is crucial for sustainable weight loss (28:57).

8. Optimal Usage: Dosage, Timing, and Form

The episode concludes with practical guidance on creatine supplementation:

• Dosage: Most individuals benefit from 3 to 5 grams daily. Higher dosages (up to 10 grams) may offer additional cognitive benefits, and doses up to 20 grams are considered safe for long-term use (31:07).

• Timing: While some studies suggest marginal benefits when taken around workouts, consistency is paramount. The hosts agree that taking creatine at a time that fits seamlessly into one's routine yields the best adherence and results (32:00).

• Form: Creatine Monohydrate is advocated as the most effective and economical form, with no added benefits from more expensive variants. Justin Andrews mentions the convenience of gummy forms for those who struggle with powder consistency, though monohydrate remains the gold standard (33:53).

9. Addressing Common Myths and Concerns

Throughout the discussion, the hosts debunk several myths surrounding creatine:

• Kidney Health: Contrary to early concerns, extensive research confirms that creatine does not harm kidney function in healthy individuals. However, those with pre-existing kidney conditions should consult healthcare professionals before supplementation (03:16).

• Water Retention vs. Bloating: Clarifying that creatine-induced water retention benefits muscle appearance without causing unwanted bloating, thereby dispelling hesitations, especially among female listeners (12:35).

• Cycling: The necessity to cycle creatine is dismissed as a myth. Continuous supplementation is encouraged to maintain optimal benefits without disrupting the body's natural creatine synthesis (33:16).

10. Final Thoughts and Recommendations

Adam Schafer concludes by asserting creatine as "probably the best wellness health slash performance supplement you could take" due to its extensive benefits across various aspects of health and performance (26:34). The hosts advocate for creatine’s inclusion in daily supplementation routines, emphasizing its safety, affordability, and multifaceted advantages.

Justin Andrews shares a personal endorsement, highlighting how innovative forms like gummies have enhanced his consistency, making creatine a staple in his regimen (36:15).

Key Takeaways:

• Creatine is not just for muscle building; it offers comprehensive health benefits, including cognitive enhancements and mood stabilization.

• Safety: Creatine monohydrate is a well-researched, safe supplement for most individuals, with minimal side effects.

• Dosage and Consistency: A daily intake of 3-5 grams is effective, with consistency being more crucial than specific timing.

• Forms and Accessibility: While creatine monohydrate remains the most effective and economical, alternative forms like gummies cater to those seeking convenience.

By challenging preconceived notions and presenting a holistic view of creatine's benefits, this episode provides listeners with compelling reasons to incorporate creatine into their daily health and fitness routines.