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Why I Take 20g of Creatine a Day

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Paul Saladino, MD

466,343 subscribers

796,151 Aufrufe • vor 1 Jahr •via X (Twitter)

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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.
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A SINGLE 20g dose of creatine increases cognitive processing speed by 24.5% within 3.5 hours. A placebo-controlled trial found that creatine rapidly enhanced brain bioenergetics and improved cognitive performance during sleep deprivation, with effects lasting up to nine hours.
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Megyn Kelly roasted a wild creatine claim: “Take 20 grams a day for focus.” Her response: “I’ll be super sharp… and look eight months pregnant.” Mark Sisson agreed. It's way too high, especially for women. Even he maxes out around 12g. Standard effective dose is 3–5g/day. Loading with 20g causes bloating and water retention in 81% of women. More isn’t always better with supplements. What dose of creatine (if any) have you found works best for you?
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Megyn Kelly roasted a wild creatine claim: “Take 20 grams a day for focus.” Her response: “I’ll be super sharp… and look eight months pregnant.” Mark Sisson agreed. It's way too high, especially for women. Even he maxes out around 12g. Standard effective dose is 3–5g/day. Loading with 20g causes bloating and water retention in 81% of women. More isn’t always better with supplements. What dose of creatine (if any) have you found works best for you?

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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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Creatine is creatine, right? WRONG. The creatine molecule might be the same. The PURITY of what you’re putting in your body isn’t. That’s exactly why we use Pürest Creatine. Pürest has been independently third-party tested at 99.998% purity. But what impresses me even more is what ISN’T in it. The manufacturing process is designed to achieve extremely low levels of impurities like DCD, DHT and creatinine. In fact, when Pürest was sent out for independent testing, the standard testing procedure itself was creating creatinine during sample preparation. NNB and Eurofins had to work on a corrected analytical method to accurately test an ingredient this clean. Think about that. I’ve taken creatine for decades. I take it EVERY SINGLE DAY. So I don’t just care that the label says “creatine monohydrate.” I care about what else came along for the ride. Pürest Creatine is simple: 5 grams of Pürest Creatine™. No fillers. No flavors. No bs. Just an insanely pure creatine monohydrate that we can actually back up with testing. Could you buy cheaper creatine? Maybe. But when I’m putting something into my body 365 days a year, saving a few bucks isn’t my priority. PURITY IS. That’s why it’s called Pürest. And that’s why I use it. Don’t just ask how much creatine is in your creatine. Ask what else is in there.
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Creatine is creatine, right? WRONG. The creatine molecule might be the same. The PURITY of what you’re putting in your body isn’t. That’s exactly why we use Pürest Creatine. Pürest has been independently third-party tested at 99.998% purity. But what impresses me even more is what ISN’T in it. The manufacturing process is designed to achieve extremely low levels of impurities like DCD, DHT and creatinine. In fact, when Pürest was sent out for independent testing, the standard testing procedure itself was creating creatinine during sample preparation. NNB and Eurofins had to work on a corrected analytical method to accurately test an ingredient this clean. Think about that. I’ve taken creatine for decades. I take it EVERY SINGLE DAY. So I don’t just care that the label says “creatine monohydrate.” I care about what else came along for the ride. Pürest Creatine is simple: 5 grams of Pürest Creatine™. No fillers. No flavors. No bs. Just an insanely pure creatine monohydrate that we can actually back up with testing. Could you buy cheaper creatine? Maybe. But when I’m putting something into my body 365 days a year, saving a few bucks isn’t my priority. PURITY IS. That’s why it’s called Pürest. And that’s why I use it. Don’t just ask how much creatine is in your creatine. Ask what else is in there.

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After Training and Coaching for the last 17 years, here is every Fitness Tip I could come up with: = Thread = 1. Take 5g of creatine every single day.
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After Training and Coaching for the last 17 years, here is every Fitness Tip I could come up with: = Thread = 1. Take 5g of creatine every single day.

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.Dr. Rhonda Patrick' creatine supplementation regimen: • 5g on lighter workout days (e.g., running) • 10g most days, especially when strength training • 20g (split into two 10g doses) when sleep-deprived for a cognitive boost • Uses Thorne (NSF-certified for purity) • Takes it with coffee (tip: if creatine causes GI issues, take it with food, especially carbs)
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.Dr. Rhonda Patrick' creatine supplementation regimen: • 5g on lighter workout days (e.g., running) • 10g most days, especially when strength training • 20g (split into two 10g doses) when sleep-deprived for a cognitive boost • Uses Thorne (NSF-certified for purity) • Takes it with coffee (tip: if creatine causes GI issues, take it with food, especially carbs)

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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
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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

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After training and coaching for the last 17 years, here is every fitness tip I could come up with: = Thread = 1. Take 5gms of creatine every day for the rest of your life.
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After training and coaching for the last 17 years, here is every fitness tip I could come up with: = Thread = 1. Take 5gms of creatine every day for the rest of your life.

Karl Matt Button │ Apex Fitness Adv.

1,501,295 Aufrufe • vor 1 Jahr

After training and coaching for the last 17 years, here is every fitness tip I could come up with: = Thread = 1. Take 5g of creatine every day for the rest of your life.
0:44

After training and coaching for the last 17 years, here is every fitness tip I could come up with: = Thread = 1. Take 5g of creatine every day for the rest of your life.

Karl Matt Button │ Apex Fitness Adv.

4,891,787 Aufrufe • vor 1 Jahr