Creatine works...it's the most researched supplement in sport, proven to boost strength, power, recovery and even brain health. But somewhere along the way, people started asking: if 5 grams a day works… what about 20? 30? 50?

That's where mega-dosing was born.

In this episode, I break down:

• The truth about muscle saturation and why more isn't better

• Where the "mega-dose" idea came from (and how supplement companies spun it)

• The side effects and wasted money nobody talks about

• What the latest 2024-2025 research actually shows

• Exactly how much creatine you need to perform at your best

Spoiler: once your muscles are full, they're full. Mega-dosing is just expensive diarrhoea.

Key Takeaways:

• 3-5 g/day works. That's all you need.

• Loading is optional (20 g/day x 5-7 days → then 3-5 g/day).

• Mega-dosing has no added benefit for size, strength, or recovery in healthy athletes.

• Side effects go up as the dose goes up (bloating, cramps, GI distress).

• Creatine monohydrate wins - no need for fancy "new" versions.