Creatine is the most researched, most effective, and most misunderstood supplement in fitness.
In this episode, Vinny and Dr. Eryn break down exactly what the science says about creatine — muscle growth, strength, ATP energy regeneration, cognitive function, loading vs. maintenance dosing, safety, myths, and who actually benefits the most.
We cover:
• How creatine actually works to regenerate ATP
• Whether timing matters (before vs. after vs. whenever)
• Why most lean mass increases are intracellular water — and why that's a good thing
• What 100+ randomized controlled trials and multiple meta-analyses show about strength & hypertrophy
• Cognitive benefits backed by RCTs (memory, reasoning, mental clarity)
• Safety in healthy adults and considerations for kidney disease
• The truth about hair loss, dehydration, and “creatine is a steroid” myths
If you lift weights, want to build muscle, or care about brain health — this is your guide to creatine done right.
Coach Vinny
Email: [email protected]
Instagram: vinnyrusso_balancedbodies
Facebook: Vinny Russo
Dr. Eryn
Email: [email protected]
Instagram: dr.eryn_balancedbodies
Facebook: Eryn Stansfield
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