Creatine Supplements

Why is this such a foundational supplement?

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Intro. (it’s good to have a H2 heading before going into H3s)

JTMWTD – Just Tell Me What To Do

Creatine has multiple benefits across muscle gain, recovery, and cognitive function.

Take 5mg once per day in powder form. Creatine monohydrate is the most affordable and effective form of creatine.

Consider an initial one week loading dose of 5mg four times a day

Safety & Precautions

Well tolerated. If you are healthy enough to do weight training, and have good kidney function, there are no contraindications

Creatine is safe and effective. Numerous randomized controlled trials have shown that creatine is safe and effective for increasing muscle mass, strength, and performance.

Why Creatine is Important

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Provides additional cognitive benefits, esp as you age.

How to Calculate & Manage Your Creatine Intake

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Detail

Creatine is a high-energy phosphate donor that helps drive muscle contractions. When you exercise, your body uses ATP as energy. Creatine can help your body replenish ATP, which can allow you to work out harder for longer.Creatine pulls water into muscle tissue. This can make your muscles look fuller and may also create a more anabolic environment, leading to muscle growth.

Research – links to online resources

WDID – What do I actually do

Take 5mg (one teaspoon) with my mid morning protein shake

If I’ve cycled off (eg due to extended travel), I don’t bother starting with a week of loading, and just resume 5mg a day

Recommended brands

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Expert Insights from Longevity Leaders

Every major thought leader takes daily Creatine, at 5mg per day.

He notes some common misconceptions about creatine:

Some people worry that creatine is bad for your kidneys, but this is not true. Creatine does increase creatinine levels, which can be a marker of kidney function. However, this increase is not harmful, and creatine has not been shown to damage the kidneys. In fact, there is evidence that creatine may actually be beneficial for kidney health.

Some people believe that you need to cycle off creatine, but this is also not true. There is no evidence that long-term creatine use is harmful, and there is no benefit to cycling off creatine.