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A new study found that taking 10g of creatine daily for 12 weeks without exercising added 2.4 POUNDS of lean mass while improving strength, endurance, cognition, and metabolic markers. While a lot of that lean mass is probably increased muscular water content, there were still improvements in functional performance... show more

Nicolas Hulscher, MPH

304,431 subscribers

19,242 просмотров • 1 день назад •via X (Twitter)

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Комментарии: 18

Фото профиля Nicolas Hulscher, MPH

Nicolas Hulscher, MPH1 день назад

Randomized, double-blind, placebo-controlled trial finds creatine alone produced measurable improvements in body composition, strength, memory, cognitive processing, and metabolic markers:

Фото профиля JR4Truth

JR4Truth1 день назад

I recently started taking about 15g per day in 3 5g doses throughout the day. I noticed an improvement over 1 5g dose per day.

Фото профиля EyeCoin

EyeCoin1 день назад

Creatine’s benefits look solid here, but the lean-mass gain is mostly water. Still useful for strength and cognition in older adults.

Фото профиля 1MRAD OMNIVANGUARD ECOSYSTEM

1MRAD OMNIVANGUARD ECOSYSTEM1 день назад

I use creatine, hyaluronic acid, methylene blue, ivermectin, nattokinase and gugu lipid, if you want to really be healthy check out those supplements but look in pub med where doctors and scientists publish trials.

Фото профиля IcanAmer🇺🇸

IcanAmer🇺🇸1 день назад

💪💪💪

Фото профиля William Burns

William Burns1 день назад

5 in 6 weeks for me. Crazy

Фото профиля I Am Your Gosh

I Am Your Gosh1 день назад

yep

Фото профиля God is in the Rain🐧🐈‍⬛🐾

God is in the Rain🐧🐈‍⬛🐾1 день назад

Can you recommend a safe creatine as I have tried it many times over the years and every time it makes me ill ..

Фото профиля 🇮🇹 Magda 🇧🇷🇨🇵 🇬🇷🇮🇹🇬🇧🇷🇺 - I💚CO2

🇮🇹 Magda 🇧🇷🇨🇵 🇬🇷🇮🇹🇬🇧🇷🇺 - I💚CO21 день назад

Taking pills instead of eating real food. Genius!

Фото профиля Annie

Annie1 день назад

Thank you Nic Hulscher ❤️

Фото профиля Beau Jaxe

Beau Jaxe1 день назад

That's a really stupid and drawn-out way for the vast majority of people to add 2-1/2 pounds of muscle.

Фото профиля Steve

Steve1 день назад

🤣

Фото профиля MamasSecureWay

MamasSecureWay1 день назад

Noteworthy

Фото профиля Bill Fenell

Bill Fenell1 день назад

I don't disagree. I actually take creatine on a regular basis but I want to know more about the alleged negative effects of creatinine buildup and if it truly hurts the liver and kidneys.

Фото профиля Whotnaught

Whotnaught1 день назад

What about hair loss?

Фото профиля TectonicRumble

TectonicRumble1 день назад

I went carnivore 6 weeks ago and I feel so much better. Lost 17 pounds but the first 12 of those were water. Two gallons under pressure in a closed container, like a water balloon. Personally, I'm glad they left.

Фото профиля Svetlana Petrova 😎

Svetlana Petrova 😎1 день назад

🤦🤦🤦

Фото профиля ❤️GMG1961❤️

❤️GMG1961❤️1 день назад

What about lowering A1C

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BREAKING: Study finds 10g of creatine per day added 2.4 POUNDS of lean mass in 12 weeks WITHOUT EXERCISE. Creatine ALONE also improved: - Muscular strength - Muscular endurance - Cognitive processing speed - Delayed memory recall - Episodic memory - HbA1c - Triglycerides - HDL cholesterol - VLDL cholesterol Combining creatine WITH EXERCISE produced even greater physical gains and additional improvements in memory and cognitive processing. Some of the increase in lean mass may reflect increased intracellular water from creatine, not solely new muscle tissue. Importantly, this was a gold-standard study design: a randomized, double-blind, placebo-controlled trial.

BREAKING: Study finds 10g of creatine per day added 2.4 POUNDS of lean mass in 12 weeks WITHOUT EXERCISE. Creatine ALONE also improved: - Muscular strength - Muscular endurance - Cognitive processing speed - Delayed memory recall - Episodic memory - HbA1c - Triglycerides - HDL cholesterol - VLDL cholesterol Combining creatine WITH EXERCISE produced even greater physical gains and additional improvements in memory and cognitive processing. Some of the increase in lean mass may reflect increased intracellular water from creatine, not solely new muscle tissue. Importantly, this was a gold-standard study design: a randomized, double-blind, placebo-controlled trial.

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Creatine is SAFE! CASE CLOSED! I have been saying for years that creatine monohydrate (CM) is the most effective & safest supplement on the market for improving lean mass, strength, performance, & now we have data showing it may improve cognition while decreasing symptoms of depression & possibly protect against traumatic brain injury Myths abound about the safety of CM, with claims that it damages the kidneys, liver, heart, causes bloating, damages the gut, & causes water retention A new meta-analysis (PMID: 40198156) attempted to compile all clinical research that reported side effects & analyze whether or not creatine caused side effects vs placebo The meta included over 26,000 total subjects & the characteristics were as follows: Average intake per day: 12.5g Average duration of use: ~9 weeks (longest was 14 years) Average age: 30 (up to 77) There were 49 total side effects reported, including: palpitations, thromboembolic events, GI distress, muscle cramping, kidney issues, liver enzymes, neoplasm, heart issues, & many others There were NO SIGNIFICANT DIFFERENCES for any of these side effects between creatine & placebo, indicating that it is unlikely to cause any side effects Additionally, while CM increases total body water, it does NOT increase extracellular water, which means it doesn’t cause edema (PMID: 12937471) Some people report GI issues from CM & for those people, I recommend dividing it up into smaller doses throughout the day It also does NOT cause hair loss (PMID: 40265319) Do not waste your money on forms of creatine other than monohydrate. It is the most studied form by far & is also the least expensive. All other forms (ethyl ester, hydrochloride, buffered, etc) are more expensive (so supplement companies can justify overcharging you) & none of them are more effective than CM & some are less effective (like ethyl ester). PMIDs: 19228401, 39545789, & 22971354) Get the real deal & don’t get overcharged. That’s why my Recovery product from @outworknutritionofficial contains creatine monohydrate so that you get the most effective, tested, & safe form, without overpaying.

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Why I upped my creatine dose to 10 grams per day. I used to take 5 grams of creatine daily, which provides solid benefits for muscle strength and performance (when combined with resistance training). Recently, I increased my dose to 10 grams, and here’s why I made the switch. Research suggests that 10 grams of creatine per day may offer additional advantages, particularly for brain health. Studies show that this higher dose increases creatine levels in areas like the grey matter, white matter, and thalamus more effectively than lower doses, such as 4 grams, over an 8-week period. This is likely due to a "spillover effect", where excess creatine benefits the brain once muscles are fully saturated. While 5 grams is effective for physical performance, 10 grams seems to provide a broader range of benefits, including potential cognitive support and bone health. If you’re considering creatine supplementation and want to maximize its effects, a 10-gram daily dose could be worth exploring.

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Dr. Rhonda Patrick

332,832 просмотров • 1 год назад

Creatine is for Brain Power, not Just Muscle Power A New RCT just dropped looking at creatine hydrochloride (HCl) and creatine ethyl ester (CEE) on cognitive outcomes (PMID: 40854087). Researchers gave perimenopausal women 8 weeks of either low-dose creatine HCl (750 mg or 1.5 g / day), a blend of HCl + CEE, or placebo. 👉 The 1.5 g HCl group showed small but significant improvements in reaction time and even a ~16% increase in frontal brain creatine levels on MRS scans. The HCl + CEE combo didn’t outperform HCl alone. All forms were well-tolerated and there were no serious side effects. The results add to growing evidence that creatine supports cognition—not just strength, hypertrophy, and power—but let’s keep perspective: ⚠️ Creatine ethyl ester has consistently underperformed in bioavailability studies. Multiple head-to-head trials show it’s rapidly degraded to creatinine in the gut and fails to meaningfully raise muscle creatine compared to creatine monohydrate (PMID:19228401). Creatine HCl seems to dissolve better in water and some anecdotal reports claim it’s easier on digestion for some people, but so far there’s no solid evidence it improves muscle or brain creatine stores beyond what you get with monohydrate. Bottom line: this study is promising for the cognitive benefits of creatine overall, but it doesn’t change the main recommendation Creatine monohydrate is still the gold standard. It’s the form used in hundreds of human RCTs, proven to raise muscle and brain creatine, and it’s cheap. Until stronger data show otherwise, save your money and stick with monohydrate.

Creatine is for Brain Power, not Just Muscle Power A New RCT just dropped looking at creatine hydrochloride (HCl) and creatine ethyl ester (CEE) on cognitive outcomes (PMID: 40854087). Researchers gave perimenopausal women 8 weeks of either low-dose creatine HCl (750 mg or 1.5 g / day), a blend of HCl + CEE, or placebo. 👉 The 1.5 g HCl group showed small but significant improvements in reaction time and even a ~16% increase in frontal brain creatine levels on MRS scans. The HCl + CEE combo didn’t outperform HCl alone. All forms were well-tolerated and there were no serious side effects. The results add to growing evidence that creatine supports cognition—not just strength, hypertrophy, and power—but let’s keep perspective: ⚠️ Creatine ethyl ester has consistently underperformed in bioavailability studies. Multiple head-to-head trials show it’s rapidly degraded to creatinine in the gut and fails to meaningfully raise muscle creatine compared to creatine monohydrate (PMID:19228401). Creatine HCl seems to dissolve better in water and some anecdotal reports claim it’s easier on digestion for some people, but so far there’s no solid evidence it improves muscle or brain creatine stores beyond what you get with monohydrate. Bottom line: this study is promising for the cognitive benefits of creatine overall, but it doesn’t change the main recommendation Creatine monohydrate is still the gold standard. It’s the form used in hundreds of human RCTs, proven to raise muscle and brain creatine, and it’s cheap. Until stronger data show otherwise, save your money and stick with monohydrate.

Layne Norton, PhD

17,692 просмотров • 11 месяцев назад

There needed to be a new way for Buccaneers fans to take in their content. While articles and podcasts will continue to be around, there was a belief that #Bucs fans could take all of it in without having to bounce across multiple sites and apps. #WeAreThe813 #WeAreTheKrewe

There needed to be a new way for Buccaneers fans to take in their content. While articles and podcasts will continue to be around, there was a belief that #Bucs fans could take all of it in without having to bounce across multiple sites and apps. #WeAreThe813 #WeAreTheKrewe

The 813 | Tampa Bay's Premier #Bucs Content

97,228 просмотров • 2 лет назад