Creatine: The Undisputed King of Supplements

What is Creatine?

Creatine is a substance your body naturally makes and stores in your muscles. When you do something intense, like lifting weights or sprinting, your muscles use creatine for quick energy. According to Dr. Andy Galpin, taking Creatine Monohydrate as a supplement can provide a variety of benefits…

• Increased Strength and Power: Creatine helps your muscles produce more energy during high-intensity activities leading to improvements in strength and power.

• Enhanced Muscle Growth: Over time, the increased ability to train harder and recover better can lead to greater muscle hypertrophy (growth).

• Faster Recovery: Creatine can help reduce muscle cell damage and inflammation following intense exercise, leading to quicker recovery times.

• Increased Muscle Hydration: Creatine draws water into muscle cells, which can lead to a fuller, more hydrated muscle appearance (looking more swole) and may also aid in muscle recovery.

• Cognitive Benefits: Although primarily known for its physical benefits, creatine also supports cognitive function. Dr. Galpin often mentions that creatine can enhance brain function, improve mental clarity, and potentially protect against neurodegenerative diseases.

• Overall Safety: He emphasizes that creatine is one of the most researched supplements available and is generally considered safe for long-term use, with benefits extending beyond just athletic performance.

How much should I take?

On The Drive podcast with Dr. Peter Attia, Dr. Layne Norton recommends taking 5 grams of creatine monohydrate daily, which he believes is effective for most people, whether the goal is to boost strength, muscle growth, or brain function. He notes that while some people opt for a loading phase of 20 grams per day (for a week) for quick results, it’s not necessary and can cause stomach issues.

Dr. Norton also recently mentioned that there is some evidence in recent studies showing benefits for memory formation at higher levels (30g per day) but more research is needed.

How to take it?

It’s a very mixable, light, white powder. Simply throw it in your favorite non-carbonated beverage, protein shake or oatmeal.

There are capsules available but it’s really a royal pain in the ass to take the amount of capsules needed to get to 5 grams.

Non-pro pro tip: Do not pack little zip lock bags of creatine and peanut butter protein powder mixed together in your carry-on. This can cost you 20 minutes explaining to the TSA that you’re not trying to smuggle heroin, you’re just trying to stay yolked on vaca.

Is there anybody it’s not safe for?

In general, while creatine is safe for the majority of people, it’s wise to seek medical advice before starting supplementation…especially for anyone with kidney issues, GI issues or women who are pregnant or breastfeeding.

Any specific brands?

Creatine is safe, cheap and super effective. Check out Bodytech or Naked Creatine Monohydrate, both trusted, third-party tested brands.

Creatine Monohydrate seems to be as close to a no brainer supplement as we can get. There are a bunch of mushroom elixirs, testosterone boosters, and adaptogenic supplements on the market to spend your hard earned cash on, yet offer little to no scientific evidence to back up their claims. As Layne Norton would say, “don’t step over dollars to pick up pennies” and add Creatine Monohydrate to your daily regimen.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.