# Creatine Before vs After Workouts, Stretching Overrated, Caffeine Placebo w. John Fawkes (ep 39)

- **Canonical URL:** https://holisticnootropics.com/podcasts/creatine-before-vs-after-workouts-stretching-overrated-caffeine-placebo-w-john-fawkes-ep-39/
- **Content type:** podcast
- **Reported benefits:** Depression, Endurance, Energy, Fatigue, Focus, Memory, Mood, Serotonin, Sleep
- **Published:** 2021-06-01
- **Episode:** 39
- **Video:** https://www.youtube.com/watch?v=V9AFhOSNtuE
- **Audio:** https://holisticnootropics.com/sites/default/files/podcasts/audio/EP039_audio.mp3
- **Related substances:** https://holisticnootropics.com/substances/caffeine/, https://holisticnootropics.com/substances/magnesium/, https://holisticnootropics.com/substances/magnesium-glycinate/, https://holisticnootropics.com/substances/melatonin/, https://holisticnootropics.com/substances/zinc/

Join us for an evidence-based discussion with **John Fawkes**, a Los Angeles-based health and physique coach who specializes in concurrent muscle building and fat loss. As Managing Editor at The Unwinder and certified through Precision Nutrition and NSCA, John shares valuable insights on fitness optimization, supplementation timing, and practical nutrition strategies.

## About Our Guest

John Fawkes combines his expertise as a health coach with evidence-based approaches to physique transformation. He currently serves as the Managing Editor at [The Unwinder](https://the-unwinder.com) and provides personalized coaching through his platform at [JohnFawkes.com](https://johnfawkes.com).

## Key Topics Discussed

### Workout Optimization

- Scientific evaluation of traditional stretching and warmup practices

- Using music as an effective alternative to conventional warmups

- Relationship between training volume and muscle growth

### Supplementation Science

- Optimal timing for creatine supplementation (5g twice daily)

- Enhanced absorption when combining creatine with carbohydrates post-workout

- Potential interactions between caffeine and creatine absorption

- Evidence-based recommendations for Vitamin D3, Fish Oil, Zinc, and Magnesium

### Nutrition Strategies

- Extended post-workout nutrition window findings

- Importance of protein distribution throughout the day

- Impact of food temperature on glycemic index and nutrient absorption

- Optimal breakfast composition for sustained energy

## Practical Implementation

- Progress tracking using the Daylio app

- Strategic journaling techniques for fitness goals

- Practical approaches to intermittent fasting

- Supplement timing optimization

Watch the full episode: [Creatine Timing, Stretching Myths, and Supplement Optimization with John Fawkes](https://www.youtube.com/watch?v=V9AFhOSNtuE)

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Source: https://holisticnootropics.com/podcasts/creatine-before-vs-after-workouts-stretching-overrated-caffeine-placebo-w-john-fawkes-ep-39/
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