HUB Life - Triathlon and Endurance Lifestyle

#2 Benefits of Creatine, Importance of Hip Extension and Celebrate International Women's Day

March 12, 2023 Dr. Marion Herring and Dr. Rob Green Episode 2
HUB Life - Triathlon and Endurance Lifestyle
#2 Benefits of Creatine, Importance of Hip Extension and Celebrate International Women's Day
Show Notes Chapter Markers

Family ->Work->Training
www.hubtrainingcenter.com

CELEBRATE THE WOMEN
International Women's Day 8:04.   
               Mirandae Carfrae Retires  https://www.youtube.com/watch?v=fR2Luppe5gQ

MAIN TOPIC
Creatine Monohydrate:  13:27
Dosage: The whole goal is to saturate the cell and increase the storage available. 

  1. 3-5 grams per day;  it does not matter when or how, like training its the consistency 
  2. Some have used a loading dose of 20 mg/ day for 7 days. Side affect is GI irritation 

LESSONS FROM KNUCKLEHEADS
Importance of hip extension and how to stretch tight hip flexors 43:27
            Tight hip flexors can decrease efficiency and increase injury risk:
             Couch Stretch:  https://www.youtube.com/shorts/XBl4L8hccF4