The TRUTH About Creatine Melting Belly Fat!

About this video

• Video Title: The TRUTH About Creatine Melting Belly Fat!
• Channel: Dr. Sten Ekberg
• Speakers: Dr. Sten Ekberg
• Duration: 00:29:25

Overview

This video explains what creatine is, how it functions in the body to provide energy, and its benefits, particularly for exercise performance and recovery. Dr. Ekberg addresses common myths about creatine, such as kidney damage and fat gain, and clarifies its role in energy metabolism and cellular function.

Key takeaways

• What Creatine Is: Creatine is a natural substance made of three amino acids (glycine, arginine, methane) and is produced by the liver, kidneys, and pancreas. It's primarily stored in muscles (95%) and the brain (5%).
• Energy Production (ATP): Creatine's main role is to help recycle ATP (adenosine triphosphate), the body's energy currency. ATP provides fast energy, but its stores are depleted quickly during intense activity. Creatine acts as a reservoir, storing phosphate groups to rapidly replenish ATP.
• Supplementation Benefits: Taking 3-5 grams of creatine daily can saturate muscle cells to nearly 100% capacity, enhancing ATP regeneration. This leads to improved exercise performance (more reps, harder training), better recovery, and can increase lean muscle mass.
• Intracellular Water Retention: Creatine causes water to be pulled into muscle cells (intracellular water retention), which can make muscles appear fuller and more defined. This is different from bloating or fat gain and can even support protein synthesis.
• Myths Debunked: Creatine does not cause kidney damage; the confusion arises from the similar name "creatinine," a byproduct that kidneys excrete. It also does not cause fat gain, but rather a slight weight increase due to water retention within muscle cells.
• Benefits Beyond Exercise: Creatine also supports brain health by providing energy, reducing fatigue, and supporting cognitive function, especially under stress or sleep deprivation. It also aids in preserving lean body mass, even for those who are not actively exercising.