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(0:00) - Intro

INTRO:

Creatine = one of the most researched supplements ever
Still widely misunderstood
A lot of noise around creatine when there doesn’t need to be.

WHO SHOULD TAKE IT:

People lifting weights
Anyone trying to build muscle or strength
Dieting individuals (helps maintain performance)
High stress / low sleep individuals
Vegetarians may benefit more (lower baseline creatine levels)
(Basically everyone with some few exceptions that we will get to later in this episode)

WHAT DOES CREATINE DO?

Helps your body produce energy (ATP) faster
Think: “battery pack” for muscles and brain
Result:
- More strength
- More reps: more output = more long term muscle mass
- Better training output - better quality workouts, slight improvement to recovery capacity
- Also proven to help with high intensity efforts within endurance work for athletes. You can produce more power in these moments and recovery faster between hard efforts.
- Cognitive and brain benefits (Emerging science)
- Improves memory, focus, mental fatigue resistance and it’s especially prevelant when dieting, sleep deprived and in high stress situations
- New science showing some fatigue resistance (especially in sleep deprivation)
- Aging / longevity support

Dosage:

Standard 3-5g daily
No need for a loading phase. Higher side effects and same result
Must be consistnet, try not to miss multiple days. You will lose the effect

Side effects?

Mainly GI issues. You can circumvent by starting at 3g, taking it with food and trying to split in two doses while staying hydrated.
2–5 lbs water weight (intramuscular, not fat)
Pre-existing kidney issues → consult doctor

Closing message:

Not a magic solution
High ROI supplement if basics are already in place
Simple protocol:
- 3–5g daily
- Stay consistent
- Focus on training and nutrition first
There are also responders and non responders, experiment with it and see how you feel.

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