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Is it beneficial to use creatine even though I don’t want muscle mass?

Unlocking the Hidden Benefits of Creatine for Non-Athletes & Brain Health

Is it beneficial to use creatine even though I don't want muscle mass? Absolutely, and you do have muscle, so you do want muscle mass. You just are probably saying you don't want to become big and bulky and you're not trying to necessarily gain muscle. But as we age, we tend to lose muscle mass, so creatine is becoming much more popular for people even who are non-athletes just to help maintain some of those phosphocreatine levels in your muscle, which helps also to create energy. It helps to create ATP, which is energy, and there are some interesting studies on brain health and specifically things like Parkinson's, Alzheimer's, Huntington's disease, epilepsy, where phosphocreatine levels, especially in the brain, can be reduced and taking creatine supplement can help with that as well. So yeah, I definitely don't think of creatine as just something for people who want to increase their muscle mass, but people who want to maintain their muscle mass, potentially good for brain health. There's some research around blood glucose levels as well, so lots of benefits of creatine.

Yes, creatine can be beneficial even if you do not want to gain muscle mass. Taking creatine supplements can help maintain phosphocreatine levels in your muscles, which helps create energy, helps with brain health and blood glucose levels.

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Using creatine can be beneficial even if you don't want to specifically increase muscle mass. It's important to note that everyone has muscle mass, and maintaining it is essential as we age. Creatine has gained popularity among non-athletes as it helps maintain phosphocreatine levels in the muscles, which contribute to energy production.

Creatine also plays a role in creating ATP, which is crucial for energy. Additionally, there are interesting studies suggesting potential benefits for brain health, including conditions like Parkinson's, Alzheimer's, Huntington's disease, and epilepsy. In these cases, taking a creatine supplement can help maintain phosphocreatine levels in the brain.

Moreover, there is research indicating that creatine may have an impact on blood glucose levels, further adding to its potential benefits.

In summary, creatine is not limited to individuals seeking to increase muscle mass. It can be beneficial for maintaining muscle mass, supporting brain health, and potentially impacting blood glucose levels.

What is the ideal post-game meal for a basketball player who plays high minutes?

Optimal post-game meal for high-minutes basketball players

What's the ideal postgame meal for basketball player? While I was with the Orlando Magic for about 12 years and there's three things you really want to focus on one is hydration, of course you're going to be very dehydrated if you're playing a lot of minutes so get that water sports drinks smoothies anything to get some fluid in after then. Of course we want to replenish the energy that you just use so that's going to be carbohydrates. So rice, pasta, pizza isn't bad. You know, the crust of the pizza is going to have some Carbohydrates in it, you can do anything that potatoes, any of those kinds of things. And then of course, we want some protein and the protein again can vary from, you know, chicken or beef to fish to again, cheese on that pizza, if you want to do that. So, you know, lasagna would be great. A chicken stir-fry or beef? Stir-fry would be wonderful. Pasta is always a good one for pregame or for postgame depending on how much time that you have. But ideally Lee what we really want is something within that 30 minute window after exercise. So trying to get, you know, the carbohydrates the protein and of course that fluid in within that 30 minute window. And if you can get some fruits or veggies in there that helps with reducing some of that damage from those free radicals from the intense play, hope that helps

Hydrate, eat carbs such as rice, pasta or pizza, and get some protein such as chicken, beef, fish or cheese. Try to eat within 30 minutes after exercise to replenish energy and nutrients. Fruits and vegetables can also help reduce free radical damage.

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The ideal post-game meal for a basketball player who plays high minutes should focus on three key elements. First, hydration is crucial due to the significant dehydration that occurs during intense play. Drinking water, sports drinks, or smoothies can help replenish fluids. 

Next, it's important to replenish the energy expended during the game. Carbohydrates are essential for this purpose. Options like rice, pasta, potatoes, or even the crust of a pizza can provide the necessary carbohydrates.

Lastly, including protein in the post-game meal is important for muscle recovery. This can come from sources such as chicken, beef, fish, or even cheese on a pizza. Dishes like lasagna or stir-fries with chicken or beef are also great choices.

Ideally, the meal should be consumed within a 30-minute window after exercise to maximize its benefits. Including fruits or vegetables can also help reduce damage caused by intense play.

Remember, these guidelines are based on my experience with the Orlando Magic over 12 years, and they can help provide the necessary nutrients for optimal recovery after playing high minutes.

Do you have to pair beans and rice to get the protein benefit?

The Truth About Pairing Beans and Rice for Protein

Do you have to pair beans and rice to get the protein benefit? Great question. This is kind of one of those old vegetarian myths that you have to eat beans and rice together. And it comes from the idea that beans have a certain amount and type of amino acid, rice has a certain amount and type of amino acid, and each of those are missing some of the essential amino acids, but the other has what the other is missing. And so you want to eat them together so that then you get a quote unquote complete protein. However, we've learned that you don't necessarily have to eat them at the same time. As long as you're getting a variety of plant-based foods with those amino acids throughout the day, or maybe you're not even a vegetarian and you're eating animal protein, well then you definitely don't need to worry about eating your beans and rice together because you're getting animal protein, which has all of those essential amino acids. So as long as you're getting variety in your plant-based foods, especially those protein-based plant-based foods, then I would say you're fine. You don't have to necessarily eat them at the same exact time. Just try to think about getting a variety throughout the day so you are getting different amino acids.

No, you don't have to pair beans and rice to get the protein benefit. As long as you're getting a variety of plant-based foods with those amino acids throughout the day, or eating animal proteins, then you will be fine.

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Do you have to pair beans and rice to get the protein benefit? This is a great question. The idea that you have to eat beans and rice together to obtain a complete protein comes from an old vegetarian myth. It is based on the concept that beans and rice each have certain amino acids that the other is missing, and by combining them, you create a complete protein.

However, we now know that you don't necessarily have to eat them together in the same meal. As long as you consume a variety of plant-based foods throughout the day that provide different amino acids, you can still obtain the necessary protein. This applies even if you're not a vegetarian and consume animal protein, as animal protein already contains all the essential amino acids.

The key is to focus on getting a variety of protein-rich plant-based foods and amino acids throughout the day. You don't have to worry about eating beans and rice together specifically. Just aim for diversity in your plant-based food choices to ensure you're getting different amino acids.

Are you able to relax efficiently if you get too nervous?

Mastering Nervousness: Expert Tips for Efficient Relaxation

Alright the question about being able to relax when you're getting nervous. So you know if I'm nervous about something I do really try to incorporate some deep breathing, incorporate a little bit of meditative practice. One of my favorites is just to trace my hand while I breathe in and out. So I'll trace each of my fingers as I breathe in, get to the tip, maybe hold it a little bit and then breathe out as I trace down and then breathe in as I trace up and then breathe out when I trace down. I think breathing is such an important thing to do to help us to relax and that's one way that I can kind of tactically follow my breathing instead of just saying okay breathe breathe and breathe deeply. And so that's one that that I tend to go to some people like you know the box breathing where you breathe in for four seconds, hold for four seconds, breathe out four seconds, hold for four seconds and then breathe in again and so you kind of make a box with your in hold and out and hold. So I think that's effective too. So yeah it is when you're nervous it is difficult to you know to relax but I think really focusing on that breathing. The other thing that I do is visualization and so whatever I'm nervous about I visualize myself going through that particular thing. So if I'm nervous about a talk, a speech, a conversation I have to have, maybe it's a difficult conversation, you know whatever it is I will visualize myself going through it maybe I'll practice it I'll rehearse it and so that visualization really helps me to be a little bit more comfortable and get some of those nerves out.

To relax when I'm getting nervous, I incorporate deep breathing and meditative practices such as tracing my fingers as I breathe in and out. Additionally, visualization helps me to be more comfortable and get rid of some of the nerves.

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When I get nervous, I try to incorporate relaxation techniques to help calm myself down. One method I find effective is deep breathing. I like to trace my hand while I breathe in and out, moving from finger to finger. This allows me to focus on my breathing in a more tangible way. Another technique that some people find helpful is box breathing, where you breathe in for four seconds, hold for four seconds, breathe out for four seconds, and hold for four seconds, creating a box-like pattern with your breath.

Visualization is another approach I use. If I'm nervous about a specific situation, such as a speech or a difficult conversation, I visualize myself going through it. I may even practice or rehearse the scenario in my mind. This visualization helps me become more comfortable and eases some of the nerves.

While it can be challenging to relax when feeling nervous, focusing on breathing techniques and visualization can be effective strategies to help calm the mind and body.

What is your favorite protein shake recipe?

Unlock the Secrets to Creating the Perfect Protein Shake

Ooh, favorite protein shake recipe. So here is the anatomy of a smoothie or a protein shake. You've gotta have ice. I like it nice and thick and creamy and the ice is gonna do that. You've gotta have some kind of liquid. So you could use milk, you could use juice, coconut water, or just plain water. You can also then have protein. So I want to make sure that I'm either using protein powder or you could use Greek yogurt and the protein powder of course can vary. I always buy vanilla protein powder because it's more versatile. If I want to make it chocolate, then I add some cocoa powder. So just like the baking cocoa powder, that's all they do to make it chocolate. So you can save yourself some money by just buying vanilla and then you can use it with anything. And then of course fruit. So I often will have fruit that is in my freezer. I take bananas when they're going bad, break them up into small chunks, of course peel them, put them into a Ziploc. Same thing that I do with any other fruit. I'll haul the strawberries, cut them in half and put them in the freezer. My secret weapon is extracts. So you can get peppermint extract and put that with a chocolate, with a vanilla protein powder, cocoa powder, banana, and then put a little bit of peppermint extract and now you've got a mint chocolate smoothie. Of course peanut butter powder is gonna give you the peanut butter flavor, but not all the calories and the fat that regular peanut butter will have. Back to extracts. So you can get the peppermint, you can get vanilla of course, you can get a amaretto or almond flavor.

A protein shake typically consists of ice, liquid (milk, juice, coconut water or plain water), protein powder, fruit, and extracts. Extracts like peppermint, vanilla, amaretto, or almond flour can be added for flavor. Peanut butter powder can also be used for a peanut butter flavor without all the calories and fat.

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My favorite protein shake recipe involves a few key ingredients. First, you need ice to create a thick and creamy texture. Then, choose your preferred liquid, such as milk, juice, coconut water, or plain water. For protein, you can use protein powder or Greek yogurt. I personally opt for vanilla protein powder because it's versatile. If I want a chocolate flavor, I simply add cocoa powder to the mix. To add some sweetness and flavor, fruit is a must. I usually have frozen fruit on hand, such as bananas and strawberries. I break ripe bananas into small chunks and freeze them in a Ziploc bag. Similarly, I cut strawberries in half and freeze them as well. Another secret ingredient of mine is extracts. Peppermint extract can be added to a combination of chocolate protein powder, cocoa powder, banana, and liquid to create a mint chocolate smoothie. Additionally, peanut butter powder can provide the taste of peanut butter without all the calories and fat. Extracts like vanilla and almond (amaretto) are also great options for enhancing the flavor of your protein shake.

Are there any specific nutrients or supplements that athletes should aim to include in their pre-workout meals or snacks?

Pre-workout nutrients and supplements for athletes: essentials explained

Any specific nutrients or supplements that athletes should aim to include in their pre-workout meals or snacks? Well, if you are part of the supplement industry, the pre-workout category is ridiculous and it's made with a lot of caffeine and B vitamins, but we don't necessarily want to load up on either of those. So my nutrients would be fluid, so water, water, water, and or a sports drink before you're going to exercise and then of course during, and carbs. You want carbohydrates to fuel. That is your body's preferred source of energy. It's the quickest source of energy, so depending on what time you are working out and whether you've had a meal or not, you know, and how close you're comfortable to eating before exercise, just those carbohydrates can come in. So fruit is always a good one. Of course, we also want some electrolytes. So again, that sports drink might be good, but fruit can offer some potassium and another one that you could think about is beet, beet juice. So there are some specific products that have beet juice or you can even, you know, juice some beets. Those can maybe help open your vessels up. There's some research that shows that it improves cardiovascular fitness during that exercise.

Before exercising, athletes should be sure to drink water or a sports drink and include carbohydrates in their pre-workout meal, such as fruit. Additionally, adding electrolytes and beet juice can help improve cardiovascular fitness during the exercise.

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When it comes to specific nutrients or supplements for athletes' pre-workout meals or snacks, it's important to focus on hydration, carbohydrates, and electrolytes. Rather than relying on caffeine and B vitamins often found in pre-workout supplements, prioritize fluids like water or sports drinks before and during exercise. Carbohydrates are essential for fueling the body and providing quick energy. Fruits are a great source of carbohydrates for pre-workout consumption. Additionally, consider incorporating electrolytes to support hydration and balance. Sports drinks can be a convenient option, but fruits also offer potassium. Another potential addition is beet or beet juice, as research suggests it may improve cardiovascular fitness during exercise by enhancing blood vessel function. It's important to find what works best for your body and consider factors like timing and comfort in relation to eating before exercising.

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Tara is a nationally recognized expert on nutrition, fitness, and health. She is an author, TV show co-host, and nutrition consultant to the NBA, USTA, and UCF. She holds a BS in Dietetics and Nutrition, Fitness, and Health, MS in Health Promotion, and is RDN, LDN, CSSD, and ACE-PT certified. She was inducted into the Purdue University Alumni Hall of Fame in 2013. Tara has consulted for Walt Disney World, Rodale Publications, Tupperware, and others, and has overseen weight loss research projects.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Tara Collingwood, MS, RDN, CSSD