Tuesday Sep 05, 2023

84. A Review on Creatine Supplementation for Performance & Health | Bryan Cash

If you've ever wondered about the real benefits of Creatine, or hesitated because of fears about sudden muscle bulk, this episode is for you. Dr. Andrew Fix and Brian Cash, a Colorado firefighter, supplement store owner and athlete have an in depth conversation about one of the most widely used but often misunderstood supplements, Creatine.

Brian dives deep, explaining the science Creatine — highlighting uses for various goals and use cases, but also debunking myths that are pervasive and widely held. Brian helps listeners understand that Creatine plays it’s biggest role in aiding muscle function and ensuring quicker recovery, not making massive abrupt muscle gains. One of the episode's key takeaways? The importance of consistency. Whether you're actively training or enjoying a rest day, Brian emphasizes the value of a daily Creatine ritual.

But it's not all about Creatine. Brian also illuminates the broader spectrum of supplements, underscoring the importance of clean protein, vital multivitamins, and the benefits of fish oil. His approach is clear-cut and straightforward: opt for quality and steer clear of unnecessary additives.

Join us for an episode that blends Brian's experience and passion, ensuring listeners walk away more informed and inspired about smart supplementation.

Key Takeaways:

• Creatine is a supplement that can help with muscle gain, strength, and recovery.

• Taking creatine consistently is more important than doing loading and cycling phases.

• Creatine is beneficial for both weightlifting and endurance athletes.

• Creatine can assist with maintaining muscle mass and reducing the risk of soft tissue injuries.

• In addition to creatine, other recommended supplements include clean protein, a well-rounded multivitamin, fish oil, and vitamin D.

Quotes:

• "Creatine in and of itself, we make, we make creatine via the Krebs cycle, right? We produce it. ATP is what we're, what our muscles are firing off of. Adenosine triphosphate is ATP. And that's what's giving me the ability to raise my arm up or squat bench clean, or make that muscle fire efficiently over a period of time, whether it's through just getting out of bed or exercise." (10:14 | Brian Cash)

• "If I can get 5% improvement by taking creatine, then 5% over the course of a year is a lot." (18:00 | Brian Cash)

• "More muscle mass or a stronger muscle, not even making it bigger, but more dense, is going to help with those posture and joints tie-ins. It's going to assist with making those ailments be less invasive." (24:58 | Brian Cash)

• "I think protein is my core, a gender-specific or a very sport-specific, well-rounded multivitamin to not get everything that we need, but to get what we're not getting." (32:08 | Brian Cash)

• "I like singles. I like to know I'm just getting 5,000 IU of D and if I need K or anything else, I can add that in." (40:48 | Brian Cash)

Links

Connect with Bryan Cash:

Website: www.mm1.shop

Instagram: https://www.instagram.com/bry_cash/

Instagram: https://www.instagram.com/maxmusclesouthmetro/

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