Creatine
Protein
Facts and Myths
GLPs & Things
Random Things
100
At a basic level, what does Creatine do for the body?
(2 Possible Answers)
1) Speed up muscle recovery.
2)Boost water content in muscle cells.
100
How much protein should we recommend to our clients per day?
1g per lb per day (generally)
100
What is a "loading phase" of creatine, and is it recommended?
Some studies have shown that a loading phase of 20g/day of creatine has allowed muscles to synthesize slightly faster, but is ultimately unnecessary in our clients for long term use.
100
What does GLP1s help control?
Hunger and Appetite by slowing digestion
100
How much zero/diet sodas can someone drink a day before reaching the FDA safety limit of aspartame?
20 cans a day. To reach the studied harmful limit of aspartame you need ~2000 cans of diet soda a day. No studies have shown harmful effects of aspartame in any age group. (Some studies are disingenuous and use reverse causation)
200
What is the general recommended dose of creatine?
5/g a day of CREATINE MONOHYDRATE
200
What is the window for consuming protein before & after a workout?
4-6 Pre and Post workout, however if fasted (5am and 5:45am sessions) its recommended ASAP.
200
How much protein can you take before a night of good sleep (7-9hrs) to provide results?
Sleep can effect all kinds of mental and physical health effects, but studies have shown that you can take at least 40g of protein and has a robust increase in muscle synthesis than protein throughout the day.
200
GLP1s can assist in fighting obesity by reducing calorie intake. Why does a study show that taking GLP1s reduced muscle mass by 25%?
A popular study is quoted that participants saw reduced muscle growth. This is disingenuous because those participants were not actively participating in resistance training.
200
What does RPE stand for and what should our RPE be for a healthy client on a strength day?
Rate of Perceived Exertion
Ideally 7-8 on strength days or in FBF.
300
Creatine only truly works when you get enough of (this).
Steal: What branch of the Military was I in for 8 years?
Water (2-4/L a Day)
Steal: Navy
300
Whey protein makes my tummy upset, is plant based protein powder a viable alternative?
Steal: What is my favorite funny-haha disability that I have?
Yes! There is no significant difference in plant based protein powder WHEN taken with a full diet. (Full Vegan diets require additional amino acids)
Steal: Colorblindness
300
What is the positive and negative attributes to a creatine gummy?
Steal: What is this dog's name?
Positive: Yummy, "easier" to eat
Negative: Most contain virtually no creatine
Steal: Pancake
300
We should always recommend our clients get blood work done, and possibly suggest asking about HRT/TRT (specifically postmenopausal and menopausal women) What benefits does HRT/TRT have for these women?
Transdermally and at low doses, HRT and TRT have been shown to improve: sexual function, fatigue, cognition, vasomotor symptoms, *bone loss, and *muscle strength.
300
Complex Carbs are best 4h before workout, or after workout. Simple carbs are best 1h before a workout. Liquid carbs are best during a long workout. Name one of each.
Complex: Breads, fibers, potatoes, corn
Simple: Sugar, Candy, High Sugar fruit (Banana, Orange)
Liquid: Gatorade > Soda
400
Name one of the less known benefits of Creatine.
(3 Possible Answers)
1) Cognitive Function
2) Positive effects on clinical depression
3) Auto-Immune Response
400
Other than whey protein, name a cheap source of protein that has 20g/ per 100 calories.
Chunk Light Tuna - 23.6g/100
Fresh Chicken Breast - 20.8g/100
Liquid Egg Whites - 20g/100
(Possibly others)
400
Does protein intake per meal matter? How much can the body properly synthesize per meal?
It doesn't matter. The studies aren't clear and currently suggest anywhere from 50g - 75g can be absorbed, but plenty of anecdotal evidence suggests it might be much higher. Protein per day is much more important.
400
What does GLP-1 stand for?
glucagon-like peptide-1
GL - Glucogin Like (resembles glucogon)
P - Peptide (a chain of amino acids)
1 - first of the discovered class
400
What is the muscle in Red and Yellow?
Steal: What does my girlfriend Martena do for work?
Red: Trapezius (Trap)
Yellow: Latissimus dorsi (Lat)
Steal: She's a veterinarian!
500
When should we NOT recommend creatine, or advise a client to discuss it with a doctor?
Individuals with kidney disease
500
A client says that whey protein makes them gain weight. What is the most likely cause?
Steal: I used to write short stories for commission during COVID. What genre did I mainly write?
Likely it is caused by excess intake of fats and carbohydrates from "protein rich" foods via marketing.
Steal: Romantacy
500
Evidence suggests that in older adults with developing sarcopenia, these TWO things can provide musculoskeletal and performance benefits to reduce falls, fractures, and disability.
Creatine AND physical training (resistance training)
500
A common side effect of GLP1s are nausea and gastrointestinal distress. What are some SEVERE side effects of GLP1s that are known?
None! No significant research or studies have shown that GLP1s increase:
Risk of Pancreatitis
Pancreatic or Thyroid Cancer
Kidney Damage (when enough water is consumed)
500
What are the 3 types of muscles?
BONUS DOUBLE POINTS FOR ALL 3!
Skeletal Muscles (muscles we use actively)
Cardiac (Muscles in the heart)
Smooth Muscles (Muscles on the inside of your organs)