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Creatine monohydrate has been the king for decades. Every few years some company tries to reinvent it with a flashy name and a bigger price tag and every time it turns out to be hype. The studies were done on monohydrate. The results were built on monohydrate. It works....

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164,889 просмотров • 6 месяцев назад •via X (Twitter)

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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.
2:52

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 • 9 месяцев назад

-Creatine is safe. -Creatine will help you build and maintain muscle. -Creatine will help your brain function better. -Women should supplement with creatine. -Children should supplement with creatine. -Creatine will decrease your risk of injury, illness, and reduce time to fatigue. -Yes, you should use creatine. No creatine is not a steroid. Share this with someone who isn't supplementing with creatine! Creatine monohydrate and 🧠 : ⬇️ inflammation & oxidative stress ⬇️the risk of depression and anxiety 💡neuroprotective against brain injuries & helps support🧠health development. If my grandmother were alive I’d have her using 7-10g of creatine DAILY!
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-Creatine is safe. -Creatine will help you build and maintain muscle. -Creatine will help your brain function better. -Women should supplement with creatine. -Children should supplement with creatine. -Creatine will decrease your risk of injury, illness, and reduce time to fatigue. -Yes, you should use creatine. No creatine is not a steroid. Share this with someone who isn't supplementing with creatine! Creatine monohydrate and 🧠 : ⬇️ inflammation & oxidative stress ⬇️the risk of depression and anxiety 💡neuroprotective against brain injuries & helps support🧠health development. If my grandmother were alive I’d have her using 7-10g of creatine DAILY!

Wendi A. Irlbeck MS, RDN, LD, CISSN

24,597 просмотров • 1 год назад

Use creatine to protect your brain from head injuries: Repeated head injuries can lead to second-impact syndrome, where a subsequent injury before full recovery causes rapid and potentially permanent brain damage. This is a significant risk for athletes, military, or anyone prone to traumatic brain injury (TBI) or concussions. But here's the good news: research has shown that creatine supplementation can help mitigate the damage caused by second-impact syndrome. In fact, studies have found that creatine depletion prior to additional impacts can worsen the damage to your brain. So, what should you do? If you do experience a head injury, it's essential to replenish your creatine stores as quickly as possible. Creatine monohydrate is a good option, as it's the most researched and widely used form in studies, and it's also one of the most affordable and available options. Creating a regular creatine supplementation routine can be beneficial for overall health and wellness, regardless of your risk level for head injuries. You can obtain creatine through both food sources and supplements. While it is possible to get creatine from food, particularly from meat sources (which contain around 400-600mg of creatine per 100g or 3.5oz serving), it can be challenging to achieve the high dosages needed through diet alone. Most studies on creatine monohydrate for brain injuries have used high dosages of around 20g per day, which is significantly higher than the typical dosages used for performance benefits. As a preventative measure, a daily dose of 5-10g may be sufficient for most people. However, if you know you'll be at risk of exposure to head impacts, you may want to increase your dosage to 20-30g per day for a week, split into multiple doses. Remember, the primary goal should always be to minimize the number of head impacts and injuries in the first place.
1:22

Use creatine to protect your brain from head injuries: Repeated head injuries can lead to second-impact syndrome, where a subsequent injury before full recovery causes rapid and potentially permanent brain damage. This is a significant risk for athletes, military, or anyone prone to traumatic brain injury (TBI) or concussions. But here's the good news: research has shown that creatine supplementation can help mitigate the damage caused by second-impact syndrome. In fact, studies have found that creatine depletion prior to additional impacts can worsen the damage to your brain. So, what should you do? If you do experience a head injury, it's essential to replenish your creatine stores as quickly as possible. Creatine monohydrate is a good option, as it's the most researched and widely used form in studies, and it's also one of the most affordable and available options. Creating a regular creatine supplementation routine can be beneficial for overall health and wellness, regardless of your risk level for head injuries. You can obtain creatine through both food sources and supplements. While it is possible to get creatine from food, particularly from meat sources (which contain around 400-600mg of creatine per 100g or 3.5oz serving), it can be challenging to achieve the high dosages needed through diet alone. Most studies on creatine monohydrate for brain injuries have used high dosages of around 20g per day, which is significantly higher than the typical dosages used for performance benefits. As a preventative measure, a daily dose of 5-10g may be sufficient for most people. However, if you know you'll be at risk of exposure to head impacts, you may want to increase your dosage to 20-30g per day for a week, split into multiple doses. Remember, the primary goal should always be to minimize the number of head impacts and injuries in the first place.

Andy Galpin, PhD

137,470 просмотров • 2 лет назад

Dr. Darren Candow warns testing found 90% of creatine products had none. A scientist who's studied creatine for 25 years, he points to testing of off-the-shelf tubs. Most had no real creatine in them at all. "you got to do a little bit of homework." That's his advice before you buy. Look for three marks on the label: Creatine monohydrate, not fancy forms The CreaPure source from Germany A third-party seal like NSF Each one means an independent lab checked the tub, for what it claims and for contaminants like lead. Without those marks, he'd tell you to leave it on the shelf. You can walk out of a store holding a creatine tub that never held any creatine. — Dr. Darren Candow on Steven Bartlett's (.Steven Bartlett) Diary of a CEO podcast
0:25

Dr. Darren Candow warns testing found 90% of creatine products had none. A scientist who's studied creatine for 25 years, he points to testing of off-the-shelf tubs. Most had no real creatine in them at all. "you got to do a little bit of homework." That's his advice before you buy. Look for three marks on the label: Creatine monohydrate, not fancy forms The CreaPure source from Germany A third-party seal like NSF Each one means an independent lab checked the tub, for what it claims and for contaminants like lead. Without those marks, he'd tell you to leave it on the shelf. You can walk out of a store holding a creatine tub that never held any creatine. — Dr. Darren Candow on Steven Bartlett's (.Steven Bartlett) Diary of a CEO podcast

Goku

389,346 просмотров • 1 месяц назад

Beware of most creatine gummies. Recent third-party testing found that 2/3 of creatine gummy brands contained virtually no creatine, despite label claims. Several brands advertised 5 g of creatine per serving, but testing found most delivered <0.5% of the stated amount. Only two brands actually matched (or exceeded) what they claimed. Gummies are often a bad delivery system in general, not just for creatine. Manufacturing heat and processing can degrade sensitive compounds and reduce biological activity. You’re also paying for sugar, fillers, and convenience, not potency. Plus, if you’re aiming for a meaningful daily dose (e.g., 10–20 g/day), that’s a lot of gummies. Creatine monohydrate powder is still the gold standard for those who want to supplement.
0:42

Beware of most creatine gummies. Recent third-party testing found that 2/3 of creatine gummy brands contained virtually no creatine, despite label claims. Several brands advertised 5 g of creatine per serving, but testing found most delivered <0.5% of the stated amount. Only two brands actually matched (or exceeded) what they claimed. Gummies are often a bad delivery system in general, not just for creatine. Manufacturing heat and processing can degrade sensitive compounds and reduce biological activity. You’re also paying for sugar, fillers, and convenience, not potency. Plus, if you’re aiming for a meaningful daily dose (e.g., 10–20 g/day), that’s a lot of gummies. Creatine monohydrate powder is still the gold standard for those who want to supplement.

Dr. Rhonda Patrick

436,915 просмотров • 8 месяцев назад

Your edge just got easier to take. CreGAAtine® is now in capsules. The most advanced creatine innovation, combining creatine monohydrate with guanidinoacetic acid (GAA) now in a convenient capsule form. Why settle for ordinary when you can unlock: 🔥 Up to 16.9% greater muscle creatine saturation, over 800% higher than creatine alone 🔥 4 absorption pathways for superior bioavailability and no transport backlog. 🔥 3.9x higher brain creatine levels for focus and recovery. 🔥 No bloating. No GI distress. No compromises. All the proven benefits of our original powder, just easier to use, anywhere. Capsules. Same science. Same unmatched results. #unmatchedsupps #cregaatine #creatinecapsule #innovation
0:50

Your edge just got easier to take. CreGAAtine® is now in capsules. The most advanced creatine innovation, combining creatine monohydrate with guanidinoacetic acid (GAA) now in a convenient capsule form. Why settle for ordinary when you can unlock: 🔥 Up to 16.9% greater muscle creatine saturation, over 800% higher than creatine alone 🔥 4 absorption pathways for superior bioavailability and no transport backlog. 🔥 3.9x higher brain creatine levels for focus and recovery. 🔥 No bloating. No GI distress. No compromises. All the proven benefits of our original powder, just easier to use, anywhere. Capsules. Same science. Same unmatched results. #unmatchedsupps #cregaatine #creatinecapsule #innovation

Bodybuilding.com

12,796 просмотров • 5 месяцев назад

Creatine gummies are popular, but independent testing reveals a very large percentage contain essentially zero creatine During manufacturing, the heat used to make gummies often destroys active ingredients, making accurate dosing nearly impossible And even if they did contain the right amount, you’d have to eat an unrealistic number of them (along with a ton of sugar) to reach a basic 5–10g dose Stick to pure creatine monohydrate powder (~10g/day, ~25-30g for a cognitive boost when sleep-deprived)
1:57

Creatine gummies are popular, but independent testing reveals a very large percentage contain essentially zero creatine During manufacturing, the heat used to make gummies often destroys active ingredients, making accurate dosing nearly impossible And even if they did contain the right amount, you’d have to eat an unrealistic number of them (along with a ton of sugar) to reach a basic 5–10g dose Stick to pure creatine monohydrate powder (~10g/day, ~25-30g for a cognitive boost when sleep-deprived)

FoundMyFitness Clips

80,910 просмотров • 9 месяцев назад

Creatine dose, benefits & safety from Dr. Rhonda Patrick: - Standard muscle dose is 5 g/day of creatine monohydrate - the most well-researched form - but muscles are "very greedy" and consume most of it before it reaches the brain. - Getting creatine into the brain requires higher doses: one German study found that at 10 g/day, MRI scans showed creatine levels rising in key brain regions above what the brain produces on its own. - Creatine shines under brain stress - sleep deprivation, intense cognitive work, travel fatigue. One study gave sleep-deprived subjects 0.35 g per kg bodyweight (roughly 20-25 g) and they performed not just at baseline but above it. - The phosphocreatine system has a frontal bias - the brain areas most associated with strategic planning and working memory rely on it most heavily. "It's one of the most well-studied supplements out there. If it was unsafe, we really would know." Dr. Rhonda Patrick on Andrew D. Huberman, Ph.D.
16:59

Creatine dose, benefits & safety from Dr. Rhonda Patrick: - Standard muscle dose is 5 g/day of creatine monohydrate - the most well-researched form - but muscles are "very greedy" and consume most of it before it reaches the brain. - Getting creatine into the brain requires higher doses: one German study found that at 10 g/day, MRI scans showed creatine levels rising in key brain regions above what the brain produces on its own. - Creatine shines under brain stress - sleep deprivation, intense cognitive work, travel fatigue. One study gave sleep-deprived subjects 0.35 g per kg bodyweight (roughly 20-25 g) and they performed not just at baseline but above it. - The phosphocreatine system has a frontal bias - the brain areas most associated with strategic planning and working memory rely on it most heavily. "It's one of the most well-studied supplements out there. If it was unsafe, we really would know." Dr. Rhonda Patrick on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

15,694 просмотров • 2 месяцев назад

It’s actually amazing how many times I’m asked in a day or sent a message about Creatine monohydrate. I’ve been so clear on this for the last 3 years. I’ve outlined the science in blogs, videos, content, and even created you all a ⭐️ FREE creatine guide that you download! Please stop listening to 🤡 who know nothing about nutrition or supplements dictate how you live your life!! I also have ZERO skin in the supplement game. I don’t make money and I don’t have any connections. I just know how beneficial creatine is to anyone who wants to be healthy! It’s safe for teens and if you’re not using it you’re doing your body a disservice. It’s convenient, low-cost and you should be supplementing with it. I’ve done nothing but advocate and educate to help people. That’s my mission! 👇 spread the word 🚨
1:00

It’s actually amazing how many times I’m asked in a day or sent a message about Creatine monohydrate. I’ve been so clear on this for the last 3 years. I’ve outlined the science in blogs, videos, content, and even created you all a ⭐️ FREE creatine guide that you download! Please stop listening to 🤡 who know nothing about nutrition or supplements dictate how you live your life!! I also have ZERO skin in the supplement game. I don’t make money and I don’t have any connections. I just know how beneficial creatine is to anyone who wants to be healthy! It’s safe for teens and if you’re not using it you’re doing your body a disservice. It’s convenient, low-cost and you should be supplementing with it. I’ve done nothing but advocate and educate to help people. That’s my mission! 👇 spread the word 🚨

Wendi A. Irlbeck MS, RDN, LD, CISSN

153,892 просмотров • 3 лет назад

I recommend creatine to nearly everyone. But here are my caveats: 1. Make sure it's creatine monohydrate - this is the form that's most well-studied and effective. You don't need a "fancy" form. 2. Beware of gummies. If you use them, make sure you're getting one that's been third-party tested and contains the stated amount of creatine (many brands do not). 3. Look for an an NSF certification. This will help avoid heavy metals and other contaminants you don't want. Clip is from my recent appearance on Jordan Harbinger show!
1:40

I recommend creatine to nearly everyone. But here are my caveats: 1. Make sure it's creatine monohydrate - this is the form that's most well-studied and effective. You don't need a "fancy" form. 2. Beware of gummies. If you use them, make sure you're getting one that's been third-party tested and contains the stated amount of creatine (many brands do not). 3. Look for an an NSF certification. This will help avoid heavy metals and other contaminants you don't want. Clip is from my recent appearance on Jordan Harbinger show!

Dr. Rhonda Patrick

472,252 просмотров • 5 месяцев назад

Bradley Cooper made creatine sound like a legit daily upgrade on Joe Rogan. He naturally bulked from 84 kg to 108 kg (185 to 238 lbs) for a role, then restarted creatine while joining a push-up challenge with other dads at his kids’ school: 150 push-ups a day (or pay $10 into the pot). Hit 800 total and the winnings fund a Chinatown meal. Creatine kicked his strength and consistency into high gear. Joe added that it’s incredible for the brain too — and science backs it: studies show creatine monohydrate can improve muscle strength, speed up recovery, and even support memory and cognitive processing speed. Bradley joked he can’t tell the brain difference because of all the Zyns he chews, but the gains speak for themselves. Cheap, safe, and effective — no wonder it’s quietly becoming a staple again. Who else is taking creatine right now — and have you noticed real differences in strength, recovery, energy, or mental sharpness?
0:58

Bradley Cooper made creatine sound like a legit daily upgrade on Joe Rogan. He naturally bulked from 84 kg to 108 kg (185 to 238 lbs) for a role, then restarted creatine while joining a push-up challenge with other dads at his kids’ school: 150 push-ups a day (or pay $10 into the pot). Hit 800 total and the winnings fund a Chinatown meal. Creatine kicked his strength and consistency into high gear. Joe added that it’s incredible for the brain too — and science backs it: studies show creatine monohydrate can improve muscle strength, speed up recovery, and even support memory and cognitive processing speed. Bradley joked he can’t tell the brain difference because of all the Zyns he chews, but the gains speak for themselves. Cheap, safe, and effective — no wonder it’s quietly becoming a staple again. Who else is taking creatine right now — and have you noticed real differences in strength, recovery, energy, or mental sharpness?

Camus

3,402,738 просмотров • 3 месяцев назад

Creatine Monohydrate is STILL KING Creatine monohydrate (CrM) is the most effective supplement on the market & has decades of data & thousands of studies to back up its use. It is also the least expensive form of creatine on the market. If CrM is so effective why do companies keep trying to reinvent the wheel? I’ll let you in on a dirty little supplement industry secret, companies can’t make much money on CrM because it is so widely available that it drives down the price. So companies make ‘new & improved’ forms of creatine to justify charging you 2-4x more money. There’s only one problem… these forms are either less effective or only equally effective but cost WAY more One of the new forms of creatine that has generated a lot of buzz is creatine hydrochloride (CrHCl). CrHCl is more soluble in water & so the claim has been made that it gets absorbed better & you don’t need to take as much to get equal results. A recent study (PMID: 39545789) aimed to test these claims directly. The researchers split the participants into 4 groups who resistance trained (RT): RT + placebo RT + CrM at 0.03g/kg BW RT + CrHCl at 0.03g/kg BW RT + CrM at a loading dose of 0.3g/kg BW followed by a maintenance dose of 0.03g/kg BW At the end of the study all the creatine groups had better results than the placebo group, but NONE of the creatine groups had any significant differences from each other. Sorry CrHCl, you’re just another overpriced reinvention of the wheel to try to get people to spend more money so that supplement companies can pocket more Some people do get GI distress with rCM, in this case you can try splitting the normal 5g/day dose up into 2-3 smaller doses throughout the day & that will help Stick with tried & true CrM. It is inexpensive & very effective. That is why we use CrM in my Recovery product from @outworknutritionofficial (link in bio) because why would we charge you more for a less effective, more expensive product? We wouldn’t, because we don’t roll like that
3:36

Creatine Monohydrate is STILL KING Creatine monohydrate (CrM) is the most effective supplement on the market & has decades of data & thousands of studies to back up its use. It is also the least expensive form of creatine on the market. If CrM is so effective why do companies keep trying to reinvent the wheel? I’ll let you in on a dirty little supplement industry secret, companies can’t make much money on CrM because it is so widely available that it drives down the price. So companies make ‘new & improved’ forms of creatine to justify charging you 2-4x more money. There’s only one problem… these forms are either less effective or only equally effective but cost WAY more One of the new forms of creatine that has generated a lot of buzz is creatine hydrochloride (CrHCl). CrHCl is more soluble in water & so the claim has been made that it gets absorbed better & you don’t need to take as much to get equal results. A recent study (PMID: 39545789) aimed to test these claims directly. The researchers split the participants into 4 groups who resistance trained (RT): RT + placebo RT + CrM at 0.03g/kg BW RT + CrHCl at 0.03g/kg BW RT + CrM at a loading dose of 0.3g/kg BW followed by a maintenance dose of 0.03g/kg BW At the end of the study all the creatine groups had better results than the placebo group, but NONE of the creatine groups had any significant differences from each other. Sorry CrHCl, you’re just another overpriced reinvention of the wheel to try to get people to spend more money so that supplement companies can pocket more Some people do get GI distress with rCM, in this case you can try splitting the normal 5g/day dose up into 2-3 smaller doses throughout the day & that will help Stick with tried & true CrM. It is inexpensive & very effective. That is why we use CrM in my Recovery product from @outworknutritionofficial (link in bio) because why would we charge you more for a less effective, more expensive product? We wouldn’t, because we don’t roll like that

Layne Norton, PhD

28,197 просмотров • 1 год назад

We know creatine is awesome for muscles and performance, but it’s also good for your brain 🧠 A new study showed acute improvements in cognitive function from just a single high dose of creatine monohydrate Also… it doesn’t harm your liver It doesn’t harm your kidneys There’s no evidence it causes hair loss It doesn’t cause subcutaneous water retention For some people it can cause GI irritation. For these folks, doing multiple smaller doses throughout the day rather than a single dose may help Creatine is the most effective, tested, safe supplement on the market today 🤷🏼‍♂️
8:18

We know creatine is awesome for muscles and performance, but it’s also good for your brain 🧠 A new study showed acute improvements in cognitive function from just a single high dose of creatine monohydrate Also… it doesn’t harm your liver It doesn’t harm your kidneys There’s no evidence it causes hair loss It doesn’t cause subcutaneous water retention For some people it can cause GI irritation. For these folks, doing multiple smaller doses throughout the day rather than a single dose may help Creatine is the most effective, tested, safe supplement on the market today 🤷🏼‍♂️

Layne Norton, PhD

193,122 просмотров • 1 год назад

Joe Rogan takes creatine every day, and says it’s one of the few things that can almost completely wipe out the mental effects of sleep deprivation. Gary Brecka backed it up: excellent for cognitive function, especially when sleep is off. If monohydrate causes bloating (common for women), switch to HCL. Pairing it with HMB improves uptake even more. Multiple studies (including a 2024 trial in Scientific Reports) show a high single dose of creatine significantly reduces cognitive decline during sleep deprivation, improving memory, processing speed, and vigilance by supporting brain energy stores. A simple daily supplement that helps protect your brain when life gets in the way of good sleep. What’s your experience with creatine, worth it or overhyped?
1:31

Joe Rogan takes creatine every day, and says it’s one of the few things that can almost completely wipe out the mental effects of sleep deprivation. Gary Brecka backed it up: excellent for cognitive function, especially when sleep is off. If monohydrate causes bloating (common for women), switch to HCL. Pairing it with HMB improves uptake even more. Multiple studies (including a 2024 trial in Scientific Reports) show a high single dose of creatine significantly reduces cognitive decline during sleep deprivation, improving memory, processing speed, and vigilance by supporting brain energy stores. A simple daily supplement that helps protect your brain when life gets in the way of good sleep. What’s your experience with creatine, worth it or overhyped?

Camus

79,454 просмотров • 1 месяц назад

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.
1:43

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.

Layne Norton, PhD

43,972 просмотров • 1 год назад

this is a protein shake geared towards #RECOVERY & #GROWTH 💪🏼 what is in my shake⬇️ •1 scoop (25g protein) Vanilla Bean C4 Energy Protein Powder •2 scoops (18g protein) collagen powder •1 scoop (5g) Cellucor Creatine Monohydrate code ‘miranda’ saves you money on all C4 & Cellucor products💰 Creatine is one of THE most studied supplements. It has very little risk, if any at all. I recommend taking 5g everyday. Creatine aids in recovery & helps with the transfer of energy in the muscle
1:29

this is a protein shake geared towards #RECOVERY & #GROWTH 💪🏼 what is in my shake⬇️ •1 scoop (25g protein) Vanilla Bean C4 Energy Protein Powder •2 scoops (18g protein) collagen powder •1 scoop (5g) Cellucor Creatine Monohydrate code ‘miranda’ saves you money on all C4 & Cellucor products💰 Creatine is one of THE most studied supplements. It has very little risk, if any at all. I recommend taking 5g everyday. Creatine aids in recovery & helps with the transfer of energy in the muscle

Miranda Cohen

19,210 просмотров • 1 год назад

Creatine is probably not harming our kidneys. Studies using doses up to 11 grams per day for a year have found no harmful effects on kidney, liver, or cardiovascular markers in healthy people. Yet the “creatine ruins your kidneys” myth refuses to die. Even some healthcare professionals still repeat it. Creatine breaks down into creatinine, which shows up on blood tests. If you supplement with creatine, your creatinine levels can go up, but that doesn’t automatically mean your kidneys are failing. It often just means… you’re taking creatine. If you take creatine and your lab work shows elevated creatinine, it’s often a false alarm, not a sign your kidneys are shot. A more reliable marker of kidney function to use when taking creatine is cystatin C. Creatine has plenty of debates around it. But at this point, in healthy people using reasonable doses, “it wrecks your kidneys” shouldn’t be one of them.
2:26

Creatine is probably not harming our kidneys. Studies using doses up to 11 grams per day for a year have found no harmful effects on kidney, liver, or cardiovascular markers in healthy people. Yet the “creatine ruins your kidneys” myth refuses to die. Even some healthcare professionals still repeat it. Creatine breaks down into creatinine, which shows up on blood tests. If you supplement with creatine, your creatinine levels can go up, but that doesn’t automatically mean your kidneys are failing. It often just means… you’re taking creatine. If you take creatine and your lab work shows elevated creatinine, it’s often a false alarm, not a sign your kidneys are shot. A more reliable marker of kidney function to use when taking creatine is cystatin C. Creatine has plenty of debates around it. But at this point, in healthy people using reasonable doses, “it wrecks your kidneys” shouldn’t be one of them.

Dr. Rhonda Patrick

597,371 просмотров • 8 месяцев назад

Creatine isn’t just for athletes. A growing body of scientific evidence now shows creatine helps preserve muscle during aging, maintains bone density, improves cognition (especially during stress), and speeds muscle recovery after intense exercise. To explore the mechanisms, optimal dosing strategies, and practical considerations, and more, I invited a leading creatine researcher Dr. Darren Candow (Darren Candow, PhD, CSEP-CEP, FISSN) onto the podcast. Even if you’re not an athlete—or you’ve dismissed creatine as a muscle supplement—you need to listen to this episode. Links to YouTube, Apple Podcasts, and Spotify in the comments. Timestamps: 0:00 - Introduction 0:56 - What makes creatine effective for exercise performance? 4:23 - The loss of explosive power with aging 5:59 - How creatine speeds up recovery between sets 8:36 - Two ways creatine boosts muscle strength 10:34 - Why creatine might not speed typical weight-training recovery 13:01 - Anti-catabolic effects 13:38 - Why do men and women respond differently? 15:12 - Dietary creatine vs. supplementation 15:59 - Is creatine supplementation necessary—or optional? 17:27 - Why plant-based may benefit most 18:38 - Should creatine dosage change with age? 19:23 - Loading vs. daily dosing 22:20 - Why 5 grams might not be enough—other tissues 24:11 - Can creatine prevent bone loss—even without weight training? 24:32 - How creatine supports osteoblast activity 26:13 - Preventing hip fractures with creatine 28:55 - Creatine vs. bisphosphonates 32:43 - Why creatine isn’t just for weightlifters 35:14 - Why stressed brains benefit most 37:19 - Why brain aging accelerates demand 40:16 - Why 10g per day might be the optimal dose 42:07 - Why creatine counteracts sleep deprivation 45:16 - Before vs. after concussion 47:39 - Should dosage be adjusted by weight? 49:01 - Does creatine improve sleep on training days? 51:56 - Creatine for Alzheimer’s and Parkinson’s 53:29 - Can creatine help with depression and anxiety? 56:46 - Creatine and glutamine for preventing respiratory illness 59:02 - Why creatine may enhance endothelial health and circulation 1:00:26 - Creatine’s role in cardiometabolic health 1:02:07 - When does loading actually make sense? 1:03:12 - Preserving muscle and enhancing recovery after injury 1:06:07 - Is creatine effective without exercise? 1:08:23 - Why creatine might improve male fertility 1:10:19 - Is it safe for children? 1:13:43 - Creatine supplementation during pregnancy 1:15:15 - Could creatine boost motor skills in kids? 1:15:55 - Creatine monohydrate vs. the rest 1:20:37 - How to avoid digestive issues with creatine supplementation 1:23:18 - Does timing matter—and should you cycle it? 1:24:54 - Should you take creatine every day—or only workout days? 1:25:39 - Why caffeine might blunt the effects 1:28:43 - Does creatine increase body fat—or is that a myth? 1:29:30 - Preventing cramps (the hydration myth) 1:30:55 - Why creatine won’t damage your kidneys 1:33:21 - Why creatine is linked (wrongly?) to baldness 1:36:44 - Debunking myths—sleep, cancer, urination 1:40:01 - How creatine affects homocysteine levels 1:42:54 - Creatine and protein—the ideal post-workout pair? 1:45:48 - How to pick the best creatine supplement 1:48:08 - What to know about micronized creatine
1:49:28

Creatine isn’t just for athletes. A growing body of scientific evidence now shows creatine helps preserve muscle during aging, maintains bone density, improves cognition (especially during stress), and speeds muscle recovery after intense exercise. To explore the mechanisms, optimal dosing strategies, and practical considerations, and more, I invited a leading creatine researcher Dr. Darren Candow (Darren Candow, PhD, CSEP-CEP, FISSN) onto the podcast. Even if you’re not an athlete—or you’ve dismissed creatine as a muscle supplement—you need to listen to this episode. Links to YouTube, Apple Podcasts, and Spotify in the comments. Timestamps: 0:00 - Introduction 0:56 - What makes creatine effective for exercise performance? 4:23 - The loss of explosive power with aging 5:59 - How creatine speeds up recovery between sets 8:36 - Two ways creatine boosts muscle strength 10:34 - Why creatine might not speed typical weight-training recovery 13:01 - Anti-catabolic effects 13:38 - Why do men and women respond differently? 15:12 - Dietary creatine vs. supplementation 15:59 - Is creatine supplementation necessary—or optional? 17:27 - Why plant-based may benefit most 18:38 - Should creatine dosage change with age? 19:23 - Loading vs. daily dosing 22:20 - Why 5 grams might not be enough—other tissues 24:11 - Can creatine prevent bone loss—even without weight training? 24:32 - How creatine supports osteoblast activity 26:13 - Preventing hip fractures with creatine 28:55 - Creatine vs. bisphosphonates 32:43 - Why creatine isn’t just for weightlifters 35:14 - Why stressed brains benefit most 37:19 - Why brain aging accelerates demand 40:16 - Why 10g per day might be the optimal dose 42:07 - Why creatine counteracts sleep deprivation 45:16 - Before vs. after concussion 47:39 - Should dosage be adjusted by weight? 49:01 - Does creatine improve sleep on training days? 51:56 - Creatine for Alzheimer’s and Parkinson’s 53:29 - Can creatine help with depression and anxiety? 56:46 - Creatine and glutamine for preventing respiratory illness 59:02 - Why creatine may enhance endothelial health and circulation 1:00:26 - Creatine’s role in cardiometabolic health 1:02:07 - When does loading actually make sense? 1:03:12 - Preserving muscle and enhancing recovery after injury 1:06:07 - Is creatine effective without exercise? 1:08:23 - Why creatine might improve male fertility 1:10:19 - Is it safe for children? 1:13:43 - Creatine supplementation during pregnancy 1:15:15 - Could creatine boost motor skills in kids? 1:15:55 - Creatine monohydrate vs. the rest 1:20:37 - How to avoid digestive issues with creatine supplementation 1:23:18 - Does timing matter—and should you cycle it? 1:24:54 - Should you take creatine every day—or only workout days? 1:25:39 - Why caffeine might blunt the effects 1:28:43 - Does creatine increase body fat—or is that a myth? 1:29:30 - Preventing cramps (the hydration myth) 1:30:55 - Why creatine won’t damage your kidneys 1:33:21 - Why creatine is linked (wrongly?) to baldness 1:36:44 - Debunking myths—sleep, cancer, urination 1:40:01 - How creatine affects homocysteine levels 1:42:54 - Creatine and protein—the ideal post-workout pair? 1:45:48 - How to pick the best creatine supplement 1:48:08 - What to know about micronized creatine

Dr. Rhonda Patrick

463,757 просмотров • 1 год назад

Most of us have been taught that creatine is strictly for sports performance. The clinical data tells a completely different story. It's the most researched supplement on earth. Studied for nearly 200 years, but are we still missing the point? This is why I sat down with Dr Darren Candow. He is one of the world’s most published researchers on creatine and ageing. He’s published more than 175 scientific papers, over 115 of them focused specifically on creatine and longevity. I was shown the data on why muscle loss starts happening decades earlier than we think, the exact mistake millions of us make with protein as we get older and what the clinical evidence actually says about creatine for women, children, and brain health. We discussed things like: - 5 biggest myths about creatine. - Why creatine is no longer just for athletes. - What women need to know about creatine. - Is creatine is safe for children? - How muscle loss begins much earlier than most people realise. - The protein mistake many people make as they age. What blew my mind during this chat is how far the science goes beyond sport and that creatine might be one of the most misunderstood supplements in the world. But Darren’s research points to something much bigger… If you care about staying strong and independent as you get older, I think this conversation is worth your time.
1:29

Most of us have been taught that creatine is strictly for sports performance. The clinical data tells a completely different story. It's the most researched supplement on earth. Studied for nearly 200 years, but are we still missing the point? This is why I sat down with Dr Darren Candow. He is one of the world’s most published researchers on creatine and ageing. He’s published more than 175 scientific papers, over 115 of them focused specifically on creatine and longevity. I was shown the data on why muscle loss starts happening decades earlier than we think, the exact mistake millions of us make with protein as we get older and what the clinical evidence actually says about creatine for women, children, and brain health. We discussed things like: - 5 biggest myths about creatine. - Why creatine is no longer just for athletes. - What women need to know about creatine. - Is creatine is safe for children? - How muscle loss begins much earlier than most people realise. - The protein mistake many people make as they age. What blew my mind during this chat is how far the science goes beyond sport and that creatine might be one of the most misunderstood supplements in the world. But Darren’s research points to something much bigger… If you care about staying strong and independent as you get older, I think this conversation is worth your time.

Steven Bartlett

177,717 просмотров • 2 месяцев назад

Creatine isn’t harming your kidneys The idea that it does stems from a common metabolic byproduct: creatinine When you supplement with creatine, some of it naturally metabolizes into creatinine (which standard lab tests flag as a possible sign of kidney dysfunction) So if you’re supplementing with creatine, higher blood creatinine is expected and harmless (it’s not kidney damage) For a much more accurate picture of kidney function, consider measuring cystatin C
2:35

Creatine isn’t harming your kidneys The idea that it does stems from a common metabolic byproduct: creatinine When you supplement with creatine, some of it naturally metabolizes into creatinine (which standard lab tests flag as a possible sign of kidney dysfunction) So if you’re supplementing with creatine, higher blood creatinine is expected and harmless (it’s not kidney damage) For a much more accurate picture of kidney function, consider measuring cystatin C

FoundMyFitness Clips

80,090 просмотров • 9 месяцев назад