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Timing your creatine isn’t essential—but cycling it might be a mistake. Precise timing around workouts doesn’t drastically change results. But if you want to optimize absorption, taking it within an hour before or after exercise could help due to increased blood flow and nutrient transport from muscle contractions. What’s... show more

FoundMyFitness Clips

59,094 subscribers

53,353 просмотров • 1 год назад •via X (Twitter)

Здоровье и велнес Наука и технологии Образование

Anya Rossi• Live Now

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Комментарии: 10

Фото профиля FoundMyFitness Clips

FoundMyFitness Clips1 год назад

From our latest episode The Optimal Creatine Protocol for Strength, Brain, and Longevity with @darrencandow Show notes and summary here:

Фото профиля Naveen Sankar S

Naveen Sankar S1 год назад

Taking a 10-week break from resistance training? 🏋️‍♂️ No problem! A study shows strength returns quickly thanks to ‘muscle memory.’ Learn more at 💪 #FitnessScience #MuscleMemory #StrengthTraining #HealthTips #Fitness

Фото профиля FoundMyFitness Clips

FoundMyFitness Clips1 год назад

Get "The Cognitive Enhancement Blueprint" Packed with Rhonda Patrick's specific protocols for boosting BDNF with exercise, omega-3s, and heat stress 9 pages Totally free Sign up here:

Фото профиля Em

Em1 год назад

Do folks who lean carnivore need to supplement creatine?

Фото профиля lionel crasta

lionel crasta1 год назад

I increased my dose from 3g/day to 6g/day - it improved my weightlifting performance by a huge difference. I was less fatigued, more focused, weekly PR. I also achieved my highest PR on Squat & Deadlift - 120kilos for 3 sets of 5 & 180kilos for 1 rep and 160kilos for 3 sets of 5.

Фото профиля Prince Aboagye-Boadi

Prince Aboagye-Boadi1 год назад

Interesting take. I have found great success diving my daily dose in two- 5g in the morning post workout with carbs and 5g in the evening right before bed.!

Фото профиля Mr. Norris

Mr. Norris1 год назад

Thank you so much

Фото профиля D&BRanch

D&BRanch1 год назад

Should 10g be taken all at once or split into 5g twice daily?

Фото профиля Mister Lee

Mister Lee1 год назад

After this episode I bought Creapure and took 10 grams before a kettlebell strength training workout and definitely noticed the difference. Amazing supplement!

Фото профиля kame hame

kame hame1 год назад

@readwise save thread

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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.

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.

Dr. Rhonda Patrick

331,381 просмотров • 11 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!

-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

24,567 просмотров • 11 месяцев 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.

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

596,870 просмотров • 7 месяцев назад

When your brain is under stress, that's when creatine supplementation is most effective Unlike your muscles, your brain creates its own creatine and limits external uptake through a strict blood-brain barrier. But when faced with sleep deprivation, aging, or intense mental stress, the brain opens up—allowing supplemental creatine to boost memory and cognition Research suggests high doses—around 20 grams daily—are most effective at rapidly increasing brain creatine stores under these conditions

When your brain is under stress, that's when creatine supplementation is most effective Unlike your muscles, your brain creates its own creatine and limits external uptake through a strict blood-brain barrier. But when faced with sleep deprivation, aging, or intense mental stress, the brain opens up—allowing supplemental creatine to boost memory and cognition Research suggests high doses—around 20 grams daily—are most effective at rapidly increasing brain creatine stores under these conditions

FoundMyFitness Clips

165,010 просмотров • 1 год 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 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!

Wendi A. Irlbeck MS, RDN, LD, CISSN

20,520 просмотров • 1 год назад

4. Supplement creatine. Everyone thought it was just for your muscles and you should take 5g a day. But the latest research shows that it supercharges your brain if you take 10g a day. You have more mental energy and a lower risk of depression and neurodegenerative diseases.

4. Supplement creatine. Everyone thought it was just for your muscles and you should take 5g a day. But the latest research shows that it supercharges your brain if you take 10g a day. You have more mental energy and a lower risk of depression and neurodegenerative diseases.

Andrew Panella

302,002 просмотров • 11 месяцев назад

Taking 10 grams of creatine daily might elevate your brain's creatine stores twice as much compared to lower doses (2–4 grams) While 5 grams per day saturates muscles, higher doses (~10 grams daily) allow creatine to "spill over" into the brain, bones, and immune system Neuroimaging studies confirm this 10-gram dose significantly boosts brain energy, improving mitochondrial function in areas critical for mood, memory, and cognition Under severe stress—like sleep deprivation—higher doses (25–30 grams) rapidly increase brain creatine and high-energy phosphates, reversing cognitive deficits and even enhancing brain function beyond normal rested levels

Taking 10 grams of creatine daily might elevate your brain's creatine stores twice as much compared to lower doses (2–4 grams) While 5 grams per day saturates muscles, higher doses (~10 grams daily) allow creatine to "spill over" into the brain, bones, and immune system Neuroimaging studies confirm this 10-gram dose significantly boosts brain energy, improving mitochondrial function in areas critical for mood, memory, and cognition Under severe stress—like sleep deprivation—higher doses (25–30 grams) rapidly increase brain creatine and high-energy phosphates, reversing cognitive deficits and even enhancing brain function beyond normal rested levels

FoundMyFitness Clips

149,316 просмотров • 11 месяцев назад

Rhonda Patrick now takes 10 grams of creatine per day — double the standard dose. Why? Once your muscles are saturated at 5g, the extra starts reaching your brain. German research showed 10g meaningfully raises brain creatine levels. Even more striking: 20–30g can completely erase the cognitive damage from 21 hours of sleep deprivation — and in some cases, people performed better than when fully rested. Rhonda uses the higher dose on jet-lagged or high-demand days and says she no longer gets the usual mid-afternoon crash. Many of her vegan friends report more energy and needing less sleep after starting. Creatine is quietly shifting from “muscle supplement” to powerful brain performance tool. Have you tried higher-dose creatine (above 5g)? Did you notice changes in energy, focus, or sleep needs?

Rhonda Patrick now takes 10 grams of creatine per day — double the standard dose. Why? Once your muscles are saturated at 5g, the extra starts reaching your brain. German research showed 10g meaningfully raises brain creatine levels. Even more striking: 20–30g can completely erase the cognitive damage from 21 hours of sleep deprivation — and in some cases, people performed better than when fully rested. Rhonda uses the higher dose on jet-lagged or high-demand days and says she no longer gets the usual mid-afternoon crash. Many of her vegan friends report more energy and needing less sleep after starting. Creatine is quietly shifting from “muscle supplement” to powerful brain performance tool. Have you tried higher-dose creatine (above 5g)? Did you notice changes in energy, focus, or sleep needs?

Camus

281,612 просмотров • 2 месяцев назад

Creatine doesn't just build muscle, it also accelerates brain recovery after a concussion Animal studies clearly show creatine taken before a head injury reduces recovery time and inflammation—and early human research strongly supports this One clinical trial reported rapid, significant improvements in children given high-dose creatine immediately after traumatic brain injuries If you play contact sports, daily creatine supplementation could be crucial preventive care

Creatine doesn't just build muscle, it also accelerates brain recovery after a concussion Animal studies clearly show creatine taken before a head injury reduces recovery time and inflammation—and early human research strongly supports this One clinical trial reported rapid, significant improvements in children given high-dose creatine immediately after traumatic brain injuries If you play contact sports, daily creatine supplementation could be crucial preventive care

FoundMyFitness Clips

35,625 просмотров • 1 год назад

If you’re only taking 5 grams of creatine, your brain might be missing out Research comparing doses shows that 10 grams daily doubles brain creatine content compared to lower amounts—especially in critical brain regions linked to memory and cognition While 5 grams may be sufficient for muscle benefits, it's likely inadequate for fully unlocking creatine’s brain-boosting potential During periods of stress—like sleep deprivation, jet lag, or intense mental demands—upping your dose to 10 grams (or even higher) ensures your brain gets the support it needs most

If you’re only taking 5 grams of creatine, your brain might be missing out Research comparing doses shows that 10 grams daily doubles brain creatine content compared to lower amounts—especially in critical brain regions linked to memory and cognition While 5 grams may be sufficient for muscle benefits, it's likely inadequate for fully unlocking creatine’s brain-boosting potential During periods of stress—like sleep deprivation, jet lag, or intense mental demands—upping your dose to 10 grams (or even higher) ensures your brain gets the support it needs most

FoundMyFitness Clips

1,259,405 просмотров • 1 год 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$

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

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 🤷🏼‍♂️

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

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

16,253 просмотров • 7 месяцев назад

Taking 10 grams of creatine daily may boost brain creatine levels twice as effectively as lower doses (like 2-4 grams) While 5 grams saturates muscles, research shows higher doses (i.e., 10 grams) allow creatine to "spill over" into the brain, improving mental clarity and energy Rhonda has personally noticed that at 10 grams daily, her typical mid-afternoon energy crash disappears Creatine isn't just for muscles; your brain needs it too

Taking 10 grams of creatine daily may boost brain creatine levels twice as effectively as lower doses (like 2-4 grams) While 5 grams saturates muscles, research shows higher doses (i.e., 10 grams) allow creatine to "spill over" into the brain, improving mental clarity and energy Rhonda has personally noticed that at 10 grams daily, her typical mid-afternoon energy crash disappears Creatine isn't just for muscles; your brain needs it too

FoundMyFitness Clips

48,397 просмотров • 10 месяцев назад

Rory talking taking 20g of creatine a day. Reminder that it should be weight adjusted. So 5g for everyone doesn’t make sense. 10g+ gets the brain saturated. And more looks like it has neuro-cognitive benefits. I recommend more for sleep deprived.

Rory talking taking 20g of creatine a day. Reminder that it should be weight adjusted. So 5g for everyone doesn’t make sense. 10g+ gets the brain saturated. And more looks like it has neuro-cognitive benefits. I recommend more for sleep deprived.

Coach Wayland | Performance Expert | Craftsman

6,161,120 просмотров • 1 год назад

drink your creatine 💪🏻 creatine is one of the most studied supplements. it is safe to take, and you should take 5g a day. creatine helps with the transfer of energy in the muscle, and aids in recovery. i am drinking @cellucor ‘s blue raspberry flavored creatine! use ‘Miranda’ when you shop 🛍️

drink your creatine 💪🏻 creatine is one of the most studied supplements. it is safe to take, and you should take 5g a day. creatine helps with the transfer of energy in the muscle, and aids in recovery. i am drinking @cellucor ‘s blue raspberry flavored creatine! use ‘Miranda’ when you shop 🛍️

Miranda Cohen

13,860 просмотров • 1 год назад

My top five tips to battle jet lag. 1. Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production. 2. Exercise - Another zeitgeber that helps realign your circadian rhythm (your internal clock). Plus, it's great for your health. 3. High-dose creatine - Creatine can help support brain health in the context of stress. Jet lag is a big stress in the brain. Creatine starts to accumulate in the brain at a dose of 10g per day, and studies have found that 20-25g of creatine can improve brain function in the context of sleep deprivation. May not work for everyone but it works for me. 4. Strategic melatonin timing - A small dose of melatonin a couple of hours before you want to sleep helps signal to the brain it’s time to get ready for bed. This really helps when your internal clock thinks it is still daytime. 5. Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.

My top five tips to battle jet lag. 1. Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production. 2. Exercise - Another zeitgeber that helps realign your circadian rhythm (your internal clock). Plus, it's great for your health. 3. High-dose creatine - Creatine can help support brain health in the context of stress. Jet lag is a big stress in the brain. Creatine starts to accumulate in the brain at a dose of 10g per day, and studies have found that 20-25g of creatine can improve brain function in the context of sleep deprivation. May not work for everyone but it works for me. 4. Strategic melatonin timing - A small dose of melatonin a couple of hours before you want to sleep helps signal to the brain it’s time to get ready for bed. This really helps when your internal clock thinks it is still daytime. 5. Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.

Dr. Rhonda Patrick

86,509 просмотров • 9 месяцев назад

Is it ok to combine creatine with caffeine? They are generally not a problem together unless your caffeine dose is very high. The interference seems to show up around ~350 mg of caffeine pre-workout (about 3.5 cups of coffee), where caffeine may blunt some of creatine’s performance benefit because they have opposite effects on muscle relaxation. So yes, you can put creatine in your coffee (I do). Just don’t mega-dose caffeine before training if you want the full ergogenic effect. Even then, the effect is probably minor enough to not stress about.

Is it ok to combine creatine with caffeine? They are generally not a problem together unless your caffeine dose is very high. The interference seems to show up around ~350 mg of caffeine pre-workout (about 3.5 cups of coffee), where caffeine may blunt some of creatine’s performance benefit because they have opposite effects on muscle relaxation. So yes, you can put creatine in your coffee (I do). Just don’t mega-dose caffeine before training if you want the full ergogenic effect. Even then, the effect is probably minor enough to not stress about.

Dr. Rhonda Patrick

97,144 просмотров • 1 месяц назад

Pisces ♓️ 2025 is your year, but timing plays a bigger role than you think. Before you move to the next level, you have to fully complete and understand the lessons meant to help you evolve as a person. If you feel stuck or like timing is against you, examine any cycles in your life you keep repeating. Instead of being resistant to changing, embrace it. That is when the doors will open and timing will align for new things to come.

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Pisces ♓️ 2025 is your year, but timing plays a bigger role than you think. Before you move to the next level, you have to fully complete and understand the lessons meant to help you evolve as a person. If you feel stuck or like timing is against you, examine any cycles in your life you keep repeating. Instead of being resistant to changing, embrace it. That is when the doors will open and timing will align for new things to come.

Bronxology 🔮

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Creatine supplementation at ~10 grams/day may be a targeted way to support brain function in older adults While muscle tissues become saturated at 5 grams/day, surpassing this threshold allows more creatine to reach the brain and raise brain phosphocreatine levels Higher phosphocreatine availability supports cognitive performance specifically under brain stressors like aging, sleep deprivation, and neurodegenerative disease And because aging places ongoing metabolic demands on the brain, this additional phosphocreatine reserve may help support brain energy metabolism when it’s under strain

Creatine supplementation at ~10 grams/day may be a targeted way to support brain function in older adults While muscle tissues become saturated at 5 grams/day, surpassing this threshold allows more creatine to reach the brain and raise brain phosphocreatine levels Higher phosphocreatine availability supports cognitive performance specifically under brain stressors like aging, sleep deprivation, and neurodegenerative disease And because aging places ongoing metabolic demands on the brain, this additional phosphocreatine reserve may help support brain energy metabolism when it’s under strain

FoundMyFitness Clips

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