Creatin für Muskelaufbau: ALLES was du wissen solltest in nur 12 Minuten erklärt

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📌 Timestamps:
00:59 Vorstellung Simon und Hintergrund
01:30 Was ist Kreatin wirklich?
02:02 Warum Kreatin kein Steroid ist
03:02 Wie speichert der Körper Kreatin?
03:45 Kreatin Ladephase – Sinn oder Mythos?
04:58 Kreatin Muskelaufbau und Regeneration
06:13 Wirkungsweise von Kreatin im Körper
06:18 Gewichtszunahme durch Kreatin erklärt
08:08 Kreatin und Muskelwachstum – Studienlage
08:22 Nebenwirkungen von Kreatin im Überblick
08:53 Kreatin und Haarausfall – Mythos entlarvt
10:38 Durchfall durch Kreatin Überdosierung
11:03 Optimale Dosierung von Kreatin
11:11 Warum Kreatin das sicherste Supplement ist

Einige unserer verwendeten Studien:
Kreider, Richard B., et al. "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine." Journal of the International Society of Sports Nutrition 14.1 (2017): 18. https://jissn.biomedcentral.com/artic...
Roschel, Hamilton et al. “Creatine Supplementation and Brain Health.” Nutrients vol. 13,2 586. 10 Feb. 2021 https://pmc.ncbi.nlm.nih.gov/articles...
Wyss, M, and R Kaddurah-Daouk. “Creatine and creatinine metabolism.” Physiological reviews vol. 80,3 (2000): 1107-213. https://pubmed.ncbi.nlm.nih.gov/10893...
Ruiz-Castellano, Carlos et al. “Achieving an Optimal Fat Loss Phase in Resistance-Trained Athletes: A Narrative Review.” Nutrients vol. 13,9 3255. 18 Sep. 2021, https://pmc.ncbi.nlm.nih.gov/articles...
Wang, Ziyu, et al. "Effects of creatine supplementation and resistance training on muscle strength gains in adults 50 years of age: A systematic review and meta-analysis." Nutrients 16.21 (2024): 3665. https://www.mdpi.com/2072-6643/16/21/...
Scott C. Forbes et al. "Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults." Nutrients, 13 (2021). https://pmc.ncbi.nlm.nih.gov/articles...
Burke, Ryan, et al. "The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: a systematic review with meta-analysis." Nutrients 15.9 (2023): 2116. https://www.mdpi.com/2072-6643/15/9/2116
Chilibeck, Philip D et al. “Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis.” Open access journal of sports medicine vol. 8 213-226. 2 Nov. 2017 https://pmc.ncbi.nlm.nih.gov/articles...
Van der Merwe, Johann, Naomi E. Brooks, and Kathryn H. Myburgh. "Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players." Clinical Journal of Sport Medicine 19.5 (2009): 399-404. https://journals.lww.com/cjsportsmed/...
Antonio, Jose et al. “Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?.” Journal of the International Society of Sports Nutrition vol. 18,1 13. 8 Feb. 2021, https://pmc.ncbi.nlm.nih.gov/articles...
Lak, Mohammadyasin et al. “Does creatine cause hair loss? A 12-week randomized controlled trial.” Journal of the International Society of Sports Nutrition vol. 22,sup1 (2025): 2495229. https://pmc.ncbi.nlm.nih.gov/articles...