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Why I Take 20g of Creatine a Day

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Paul Saladino, MD

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795,604 просмотров • 11 месяцев назад •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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.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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