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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.

Thanks for listening! We genuinely appreciate every single one of you listening.
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