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Show highlights include:

  • The only supplement you should bring if you’re stranded on a desert island (3:23) 
  • Why creatine is like a cheat code for boosting energy, muscle gain, and fat loss (4:03) 
  • The 2 food groups that are jam-packed with creatine (5:06) 
  • Why cheaper creatine supplements are just as or even more effective than top dollar products (10:13) 
  • How a major meta analysis study proved that creatine alone can increase your strength gains by 66% and your power output by 166% (12:31) 
  • Why creatine might be the reason behind an Olympic swimmer or sprinter comin in first or completely missing a medal (14:07) 
  • How creatine decreases fatigue throughout the day from 90% down to only 10% in children battling a neurological spectrum disorder (14:39) 

If you need a one-on-one nutrition coach (without strict dieting rules), I have 2 spots open for clients. You can take one of those spots here: https://coachkatiedanger.mykajabi.com/.  

If you’d like to book a Discovery Call with me so you can hit your health and fitness goals faster, book your appointment at http://talkwithcoachkatie.com

If you’d like to implement a mobility routine in your morning routine, you can check out the free guide I created for you here: http://mobilitywarrior.com/

If you’re interested in taking supplements, but don’t know where to start, head over to http://yourfitnesssupplements.com and get your own personalized supplement assessment. 

One of the most underrated ways to train your body is with bodyweight movements. That’s why I created the Bodyweight Muscles Training Program. You can have great workouts without needing a barbell or a gym membership. You can grab your free copy of the program over at http://bodyweightmuscles.com

If you’re looking for a leg day workout plan that is perfect for beginners and those with bad knees, go http://LegDayWorkout.com to get your free workouts. . 

If you’d like to try creatine like mentioned in today’s show, head over to https://RedHNutrition.com to find them. And you can save 30% on your first purchase with the coupon code CoachKatieDanger at checkout! 

If you’ve already purchased supplements from Red H Nutrition, then use the coupon code Podcast20 to save an additional 20% on your future orders. 

Or if you need help creating a supplement program, send me an email at  Katie@CoachKatieDanger.com and I’ll be happy to help you. 

If you’d like to join a group of Everyday Athletes like yourself, join our Facebook Group Everyday Athletes Worldwide

And make sure to follow me on Instagram at https://www.instagram.com/coachkatiedange

Read Full Transcript

Hello athletes, welcome and thank you for tuning into the Coach Katie Danger Podcast recorded live from Omaha, Nebraska. I'm your host, Coach Katie Danger, U S army veteran, fitness coach and founder of Red H Nutrition. Here's a fact for you, 99% of us are not elite athletes. We're individuals from all backgrounds, juggling life priorities, including jobs, our families, their needs, and trying to find time to take care of ourselves every single week. When you tune in, I'll be discussing clear, concise and actionable strategies you can use to get the most from your fitness, nutrition, and mindset. So you can optimize your life without compromising your time. So athletes settle in and get comfortable. I'm here to educate, inspire, empower, and entertain you to help you enjoy the unique fitness journey that you are on.

(00:53): Hey, Hey athletes, welcome to episode number 67. As I'm recording this, the calendar has just turned to June and I admit it was a little bit of a sticker shock feeling. When I turn the calendar June, it's June already. It seems like the year just started. And then all of a sudden here we are almost at the halfway point of the year, the beginning of the new month. And especially the changing of the months. It reminds us that how fast time really goes. And it brings me to a point of reflection on the things that I had planned this year. What did I accomplish? What do I still have left of the things that I want to do? It's actually been pretty busy over here at HQ. The past few months, we've got some new supplement products that came out when that came out June 1st.

(01:30): And we've got a new immunity vitamin that comes out here probably in the next four to six weeks. We also have a group fitness challenge that's going on. And over 400 people are currently signed up. It is 100 lunches a day for 30 days. And since it's June 2nd, as of recording of this, we're on day two and nothing speaks like instant fitness, motivation, like a good group challenge. So it's certainly a great thing to get involved in this mid point in the year. I'm also recording this episode a little earlier in the week than I usually do because I'm taking a trip to Hawaii this weekend. I was thinking about my bucket list the past, past few weeks, and then Memorial day weekend came around and I just thought, wow, like if I actually, if I died tomorrow, I would be super bummed that I didn't get to Hawaii.

(02:10): I really want to see it now, good news is I'm not dying or anything, but I kept wondering what I'm waiting for. So on Sunday, Morial day weekend, Sammy and I sat down and she was just doing some searching of flights and how much they cost. She called. She said he was dreaming. And we said, what are we waiting for? So we just booked our flight. We booked our flight and we leave Friday. So that's why I'm recording this a little bit sooner than usual, but I legit get across something huge off my bucket list the next few days. And I also signed up for a private surfing lesson. So I get a surf. I mean, I live in Nebraska, a landlocked state. I don't see the ocean that maybe like every other year, every other few years, if I'm lucky. So I'm really excited about that.

(02:48): And I'll tell you all about it next week when we chat again, I'm sure it'll be pictures on social media if you want to keep up. But for this week, let's get to the fun stuff right? For this week. I want to revisit a really important topic I've talked about before. I've about this in a past podcast, but some important things they need to be restated. And I like to say things in a different way, perhaps you know, if I say it a certain way or present the information in a different way, it will seem more relevant to you and your fitness. We're talking about Korea team. There are so many bogus ideas and fake news around create teams. So I just got to set the record straight. I know I talk a lot. What about supplements? I mean, that's what a lot of these podcasts are about, but if there was one supplement that I would take with me to a desert island, it would be creatine.

(03:28): Creatine helps you recover fast, improves speed, power, endurance, and strength. It does it all. And this podcast is going to cover some more details about what creatine is, how it helps you with your fitness goals and overcoming some of those common misconceptions. The fitness world seems to have about Korea team, but first let's just start with this. Creatine is most widely studied and research fitness supplement available. And according to the most current research available are no reported adverse side effects for healthy adults. Creatine is a molecule that's produced in the body from, you know, acids it's primarily made in the liver. So creating is a substance that naturally occurs in the body. What it does is it stores high energy phosphate groups in the form of phosphocreatine, which are donated to a dentist and di phosphate ADP. So we're going a little science-y but stick with me, I'll make sure it makes sense in cases.

(04:19): Yeah. You're kind of like confused right now. So this phosphocreatine donates to ADP Dennis and die fine. So there's two phosphate groups creating comes and says, Hey, you can have one of mine. And it makes TP a dentist and triphosphate, which is the primary energy carrier in the body. Now the role in energy production is particularly relevant under conditions that demand high energy like intense physical or mental activity. So think about this. If we're able to read it, generate energy faster. So we use this phosphate creatine molecule, it floats on over to ADP. It donates itself, make new ATP. If we're able to do this, we have more energy for activities that we love to do. More energy means we can do more work. And if our bodies are primed to handle more work, we can create a greater stimulus on our body and can see results in muscle gain and fat loss.

(05:05): A lot quicker to creating can be found in some foods and is most prevalent in meat and fish. So if you're a plant-based or a vegan athlete, supplementation becomes even greater importance because dietary intake is generally low or non-existent for athletes. The primary benefits are an improvement in strength and power output during resistance exercise. So when you're using weights, that's when creating really starts to make sense it's money for you. Now, when you use it in conjunction with resistance exercise, creatine can also help promote lean muscle mass gains, which is another one. Amazing benefit is an improvement in our anaerobic capacity. So creating supplementation helps you with sprinting and hit workouts too. It's not just about resistance training. One of the most frequently asked questions get about creatine. Is, is it safe and unfortunate? Suddenly creatine has been lumped into this, this meat head bro crowd.

(05:55): And it often gets misidentified as a, but this could not be further from the truth. It is not a steroid. And like I said earlier, creatine naturally exists in our body and our food. So it's not a steroid creatine, certainly enhanced. This is performance, but it is not in the same class as anabolic steroid or other steroid derivatives. So let's just put those conversations to bed. Let's just shut it down. Now, preteen a safe, it is effective and you should be using it in your supplementation routine. And yes, it's safe for women too. So ladies, it's out there. If you're listening, get yourself a tub of preaching right now, and you can start feeling strong in your workouts too. So remember creating is not a steroid as nothing to do with testosterone hormones. Now, the only caveat to creating is this. If you're someone who has a severe kidney disorder, most doctors would agree that if you have severe kidney damage, creatine should be used with caution.

(06:44): So as always, if you have any concerns with current medications, you're taking your kidney function, make sure you speak with your physician for you start crying. So now that we know that creatine is generally safe for most healthy adults, without any kidney disorders, you're probably wondering what's the best way to take it. You've also probably heard it about creating and loading phases, which is something you can do, but isn't necessary. However, for this podcast, I do want to explain to you how to properly load Korea team. When I say loading creatine, all that means is you're taking a higher dose for a short amount of time. And then you scale it back to a normal daily dose. And many athletes will do this as it produces benefits quicker than if you just took a normal dose. So if you're new to creatine, taking a loading dose could help you feel the benefits sooner, but over the long-term, it certainly isn't necessary.

(07:31): So here's the recommendation. You probably we're looking for. The recommendation for loading dose is 0.1, five grams per pound of body weight. So if you are 150 pound person, this would mean 22 grams of creatine a day plus or minus a little bit depends on what your scoop size is. So once again, it's 0.1, five grams point on five grams per pound of body weight. And with 150 pound frame, you'd be looking at 22 grams of creatine a day. Now you want to space that dose over the course of like three to five times throughout the day. And then you follow that loading dose for five to seven. So think no more than a week. You're taking that loading dose. You're spacing that loading dose out about three to five different times throughout your day. Now the daily maintenance dose then goes down for the rest of the time, time period that you take creatine, you can take creatine indefinitely long-term as long as once again, kidney concerns or issues or disorders, the subjects adjusted daily dose after you've come off of your loading dose is 2.5 grams to five grams daily.

(08:31): So very easy to maintain and long-term, and then ask for timing. There is no best time to take creatine. The only best time is one that you can do daily and consistently. So as long, because you're able to fit it into your schedule, it doesn't matter if it's pre-workout or post-workout some athletes take it pre-workout because they put it in a pre-workout. Some athletes put it in with their orange juice that they have with breakfast. Some athletes are putting it in their post-workout protein shake to get their creatine in at the end of the workout. All of that is fine. Once you start taking it daily and consistently the creatine stores in our body are going to be stored up. They're going to be utilized to help you with

(09:03): The energy you demand of your training. No matter if you're taking it before your workout or after your workout. Hey, I know. And you know that I talk a lot about using supplements on your fitness journey and reaching your full potential, how I believe they're integral pieces of the puzzle to reaching your best self and best fitness results. But do you know how supplements fit into your plan? Do you know what to take for your goals and how much of a supplement you should take if you've ever had any of those questions and you want to know how supplements can work for you and your goals, go to your fitness supplements.com and take the free free, free three point personalized supplement assessment. And with just a few questions, you'll have a complete personalized supplement recommendation in less than 60 seconds. You'll know more about how supplements fit into your fitness goals. What's safe and what's effective and perfect for you. So type in your fitness supplements.com in your internet browser, take the free assessment and get on the fast track to your best fitness results. There's lots of vanity

(10:07): Creatine brands out there. When I say vanity, I mean like they're popular for just the fact that they're popular. I don't know. I just call it vanity. And when it comes to the limits of science, humans are always testing new ways to get the same results. So that's where these like fancy vanity brands come out and they use like big, large buzzwords to try and think like, oh, maybe this is better than the creative team that I was taking. Now we're creating, if you're doing a Google search, you're probably gonna look online. You're gonna find some forums, like create alkaline micronized creatine, creatine. Monohydrate those are probably the main ones you're going to find. Now, any form of creatine is going to get you the results we just discussed, but the more vanity of product is the more that they say that they've changed the molecules to potentially prevent bloating or absorbs quicker. You're going to pay a premium on those prices.

(10:48): And that's really, the only differences is the cost. I remember when CRI alkaline came out and it was all the rage, but it was like five times the cost of a bag of creatine monohydrate and the claims were that it would reduce bloating. And if there is one minor side effect to creatine during that loading phase, you could potentially retain water, but that is simply just because we need water in order to produce energy. At the end of the day, all the research is usually self-funded anyways. So it's going to come back to anecdotal, like, what is the actual athlete doing? What is the actual athlete experiencing? So creatine monohydrate is where it's at and what creatine monohydrate is the most basic simple form. And it can cause a little bit of bloating only, really, if you're doing that loading dose and it's something that will go away and it's something that's actually necessary because if you're creating energy Krebs cycle, you need water.

(11:37): So we've actually really is important as your body starts to adapt, that bloating is going to go away. Once you decrease to the daily maintenance dose of 2.5 grams of fiber grams, you're going to be AOK. Now, if you're gonna start taking creatine, I really just suggest you look at a micronized creatine. Monohydrate it is tasteless. It is cheap. It is odorless. And generally it mixes well on anything. You can put your protein shake, but in pre-workout you pretty much drink it with anything. I typically don't like to take it with just water because it can be a little gritty. So you like, you know, when you kind of swallow it, you can chew it and feel it. But otherwise it doesn't taste like anything doesn't smell like anything. It's just like a odorless colorless crystal. Now just how big of results can you anticipate from starting creating?

(12:17): This is like the really cool part, because this is where it's like, oh my gosh, I did not know one supplement could possibly make this much of a difference for me. So if you're still offensive about creatine, this is what is possibly gonna change your mind. So pay attention here. So I did some research on us. I went to examine.com and there is a large meta analysis. So what a meta analysis is, it takes a bunch of studies and then gives a summary of all those studies. And it puts the numbers to really like applicable, usable, actionable information for people like you and me everyday athletes, it concluded that creatine was able to increase strength from 12 to 20%. So in all the studies they looked at strengthen athletes was increasing from 12 to 20%, 12 to 20% increase in strength gains. And then when it comes to power output, they found a 12 to 26% increase following a training protocol that used creatine supplementation.

(13:08): Now, athletes think about this, even if you fall on the low end of that 12% to 20% spectrum or 12 to 26% for the power output who wouldn't want to gain 12% and their strength who wouldn't want to gain 12% and their power output like this isn't even the 1%. We're not just like moving the needle a little bit. We're moving the needle pretty significantly, right? There's a reason that I've made two whole podcast episodes about creating and is because it is awesome. It works. It's a no brainer. It helps you do more work. It helps you build lean more muscle tissue and is a secondary effect of having more muscle. You're going to burn more fat. You'll lean up, you build strength, you increase your power, who is going to say no to that. I certainly don't. And I really hope you don't either because it is really a game changer, especially if you're like, I don't want to take supplements, but maybe you're considering adding something Korea team.

(13:53): I'm going to say it again. Create team. There were also a few interesting notes and studies that they kind of fell outside of the scope of what an everyday athlete is. The majority of the people that I work with in the athletes that I work with and power athletes. I do want to talk about them here because they're still very, very interesting. And they showed that complete applicability across the board for creatine and athletics in general, for swimmers, creating supplementation was shown to decrease 100 meter swim time by 2%. So for sprint distances and events, we're seeing a decrease of 2% and time on a a hundred meter. And that is very significant if you've watched the Olympics at all before, you know, that the difference is is like milliseconds, not just even seconds, but milliseconds, right? So the a hundred meter, 2% less quite significant.

(14:37): And then this one I thought was interesting too. So this is a study on children and for children who suffer from a neurologic spectrum disorder. So like autism, but some other attention deficit disorders, there was a decreasing amount of fatigue that these children experience throughout the day from 90% to 10%. So they went from being really, really tired to not really being tired at all. That is a huge difference. And this is in children too. So I'm not telling you to start giving your kid creating from an energy, but I just thought it was really interesting research on the less, because it still highlights this dynamic applicability for creatine, all ages, all sexes and all fitness endeavors creating works because our body has an increased capacity to produce ATP adenosine. Triphosphate the energy workhorse of our body. Now, normally ATP starts to become depleted after eight to 10 seconds of high intensity activity.

(15:28): But because creatine supplements help you produce more ATP, you can maintain optimal performance for a few seconds longer in over the course of many training sessions throughout your week, months and years, all this extra energy, it adds up to more reps, more weight, faster efforts and better results. Hopefully at this point, all of these benefits that I've talked to you about are starting to show you why creatine is a number one supplement for athletes wanting to build strength, muscle speed, and just overall improve your fitness performance. Now, the next question you had in mind is where you can get a good source of creatine. You are in luck. You already know. I love creating so much. This is the second podcast episode I've done about it. I do a lot, a lot of blogs and just discussion about creating. It's helped me in my endeavors as an athlete, both as a competitive athlete and just an everyday athlete and my home gym basement, because I love it so much.

(16:19): And I've benefited greatly from it. Throughout the years, I developed my own line of creating with reddish nutrition. It's pure micronized creatine. Monohydrate, it's easy to mix with anything. It absorbs quickly. If you want all the amazing benefits of creatine, I just discussed with you. The next thing that you need to do is you need to go to reddish nutrition.com needed to grab a tub of pure creatine. And if you haven't already, you can save some cash. I've got a unique coupon code all first time buyers can use the code coach, Katie danger. It's all one word. Coach Katie danger@reddishnutrition.com. And you'd save 30% on your very first order. Now, if you've already used that code before, no worries. As a listener of the podcast, you can always go to reddish nutrition.com on any order, any regularly priced supplements and use the code podcast 20 podcast two zero, and you'll save 20% on everything.

(17:04): So not only can you get your creatine today from a nutrition.com, but depending on what coupon code you use, you can save some cash and you get it shipped to you for free. So there is nothing for you to lose here. Athletes don't waste any more of your precious training time. Get some creatine monohydrate right now, go to reddish nutrition.com, grab a tub, your body, your training, your results are going to thank you athletes. I hope that this episode enlightened you to the benefits of creatine. I hope it helps you put duress any misconceptions or bro science. You might have heard about creatine. Creatine works. Creatine is amazing. It is the most widely studied supplement out there. It has been around for a really long time, and there was a reason for that. There's a reason it's because it works. If any questions about creatine and how you can fit it into your routine, you're always welcome to email me, katie@coachkatiedanger.com as always. It is a pleasure to spend some time with you every week and talk about all the awesome things that can help make us better. Athletes improve our fitness and make this whole journey

(18:02): A lot more enjoyable and fun. You guys, I'm gonna wrap up this episode with one final pep talk for you. I want you to believe in yourself. I want you to trust the process. I want you to enjoy the journey and don't ever, ever, ever, ever quit. Who we'll chat again next week, athletes. But for now, this is coach Katie D over and out.

(18:23): This is ThePodcastFactory.com

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