Creatine is one of the most well-researched and effective sports nutrition supplements for improving exercise performance. So it is no surprise that interest in using creatine supplements to enhance performance during intense activity has grown dramatically over the last few years. One of the most common ‘use cases’ for creatine supplements is for muscle and strength gains. This makes creatine a popular choice by strength and power sports athletes, bodybuilders and recreational exercisers to supplement their resistance training. In this podcast episode, I dig deeper into what creatine is, how it may work and importantly: what the latest scientific evidence has to say about how it performs in maximising muscle gains.

Links referred to in the podcast

• IOC Consensus Statement on dietary supplements for use by high-performance athletes https://bjsm.bmj.com/content/52/7/439
• Systematic review of creatine supplementation and body composition https://pubmed.ncbi.nlm.nih.gov/39074168

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Heard about hydrogen water? It is regular water that has extra hydrogen infused in it and it’s one of the latest health trends with proponents claiming it will fight off disease, reduce inflammation, boost energy, improve mental health and enhance athletic performance. That’s quite a list of impressive claims. But what does the research have to say? That’s what I explore in this podcast to see if hydrogen water can live up to the hype or if it should be labelled the latest health hoax.

Links referred to in the podcast

• Systematic review of molecular hydrogen and exercise performance https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1387657/full
• Hydrogen water and long-COVID https://pubmed.ncbi.nlm.nih.gov/38794767
• Systematic review of health claims of hydrogen water https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10816294

Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.com

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No one nutrient gets greater focus in the sports and performance world than protein – and for good reason. Protein builds and powers our muscles and with that comes strength and performance gains – something just about every athlete wants to have more of. Understanding how dietary protein improves muscle mass, strength and performance is crucial. Two topics that are hotly debated are the role of protein type and timing around a resistance training program. And they’re the topics I’m going to tackle in this podcast episode.

Links referred to in the podcast

• Network meta-analysis on the effect of protein type and timing on muscle and physical performance https://pubmed.ncbi.nlm.nih.gov/38039960
• Systematic review on the effect of protein supplementation on resistance-training mass and strength gains 2017 https://bjsm.bmj.com/content/52/6/376.long
• Rethinking protein intake and timing needs https://www.mysportscience.com/post/rethinking-protein-intake-needs

Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.com

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X CroweTim