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Creatine & carbs for post exercise — Whalespan

Content›Video›Creatine & carbs for post ex…

Creatine & carbs for post exercise

Paul Saladino8m · 2023-03-16

Claims Made

19

Claims Supported

19

Support Rate

100%

Support rate

19 of 19 claims supported

19 supported0 partial / not

Claims from this content

18

✓Well SupportedFor general overall health, a daily creatine dose of approximately 0.1 g per kilogram of body weight is recommended.✓Well SupportedA creatine loading protocol involves taking 5 grams four times daily for 5-7 days to saturate muscles.✓Well SupportedCreatine supplementation, at approximately 5 grams per day for a 180-pound individual, enhances muscle performance, power output (12-20%), hydration, and reduces fatigue.✓Well SupportedCreatine timing around exercise is not strictly necessary for training volume, explosive power, and strength benefits, but consistency is key.Well Supported

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A. Volkovreader

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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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Augmenting creatine uptake into muscle is best achieved with muscle contraction, or by combining it with carbohydrates (>75g) or protein.

✓Well SupportedIf increasing activity level leads to a low-carbohydrate state, carbohydrate intake must be adjusted to prevent health decline.

◐Partially SupportedCreatine loading can increase muscle total creatine stores to approximately 140 millimole/kg dry weight, with loading combined with carbohydrates or carbohydrates and protein potentially reaching 155 millimole/kg dry weight.

◐Partially SupportedIncluding carbohydrates in the diet is beneficial for health, regardless of dietary pattern.

◐Partially SupportedCombining creatine with carbohydrates and protein post-exercise, such as in raw milk with honey, can support creatine storage.

◐Partially SupportedConsuming a few ounces of orange juice two to three times a day improves cognition and mood, particularly when activity levels are high and glycogen stores are depleted.

◐Partially SupportedRefined carbohydrates are better tolerated post-exercise.

◐Partially SupportedTimed carbohydrate intake after exercise, such as running 1-2 miles daily five days a week, can replenish glycogen stores.

◐Partially SupportedOrange juice can satisfy the body's craving for glucose post-exercise.

◐Partially SupportedA low-carb diet may be more suitable for sedentary individuals, whereas athletic individuals may benefit from incorporating more carbohydrates.

◐Partially SupportedAn optimal creatine protocol involves 3-5 grams per day, taken with 30-40 grams of carbohydrates and 20-30 grams of protein within one hour after exercise.

◐Partially SupportedCreatine monohydrate increases intracellular water content in muscles, necessitating increased water and electrolyte intake to prevent dehydration elsewhere.

◐Partially SupportedCarbohydrates are more beneficial for Paul Saladino when he is active compared to when he was less active and focused on intermittent fasting.

◐Partially SupportedTake creatine around exercise, particularly post-exercise, and avoid taking it while fasting or before bedtime.