Creatine has been everywhere lately, between the headlines, gym talk, and bold claims about brain power, it’s hard to know what’s real and what’s just marketing.

What is creatine actually doing in your body? Who might benefit? What should you realistically expect? There’s nuance here. Some solid science. Some overreach. And a lot of confusion.

If you’ve been curious but skeptical, this episode will give you the context you need to decide for yourself.

Topics Covered

• What creatine does in cells

• ATP regeneration and energy systems

• Strength and hypertrophy adaptations

• HIIT versus endurance training

• Water weight and muscle fullness

• Bulking concerns and reality

• Protein and creatine differences

• Mental health research

Links and Resources in this episode

Protein calculator

The effects of creatine supplementation on cognitive function in adults

Efficacy and safety profile of oral creatine monohydrate in add-on to cognitive-behavioural therapy in depression

Creatine supplementation research fails to support the theoretical basis for an effect on cognition

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