Andrew Huberman· PhD
The old approach of loading 3-5g 3-5X daily for 5 days with 1oz grape juice each time and then maintaining at 5g daily actually works really well
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
The old approach of loading 3-5g 3-5X daily for 5 days with 1oz grape juice each time and then maintaining at 5g daily actually works really well
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I've been recommending this to patients for 6 months now. The big shift is patients actually do it because the explanation is concrete.
Same in nutrition counseling. The before/after framing helps.
Tracking with a CGM on top of this for 3 months. Variability dropped quickly and stayed dropped.
Worth noting the 0.71 SMD in the Kreider meta is in trained athletes. Effect in untrained adults runs closer to 0.3 — still meaningful, but the panel should reflect that gradient.
Good catch. Could the brief surface the training-status interaction inline?
And 5-10g daily will get you there just slower.
but you're going to have three or four weeks it's going to reach full saturation plenty of time to to be there in that if you're in that three to seven grams per day range
if you're taking five grams a day of creatine, it takes about three to four weeks for your c for your muscle creatine stores to become saturated
and you know five to ten grams of creatine in our diet will pretty much saturate what we can use
how do you saturate your muscles with creatine a clearly well-studied erythrogenic substance it's five grams a day right like that's the that's the chronic or 20 grams a day for a week
and then if you do five grams a day it takes around 20 to 30 days to saturate the muscles is that right it takes about four weeks
if you do a loading dose of creatine of 20 grams a day you can saturate the muscles in five days
if you do a loading dose of creatine of 20 grams a day you can saturate the muscles in five days yeah and correct me if I'm wrong here and then if you do five grams a day it takes around 20 to 30 days to saturate the muscles is that right
a protocol that is widely discussed is 5 grams of creatine four times a day for 5 to seven days
you can also do 3 to five grams of creatine for about 30 days to saturate your body with creatine
a protocol that is widely discussed is 5 grams of creatine
if you want to quickly saturate your muscles and your body with creatine for Optimal Performance across multiple areas of function a protocol that is widely discussed is five grams of creatine four times a day for five to seven days
You can also do three to five grams of creatine for about 30 days to saturate your body with creatine in the storage
You can also do 3 to five grams of creatine for about 30 days to saturate your body with creatine in the stores now
if you want to quickly saturate your muscles in your body with creatine for optimal performance across multiple areas of function a protocol that is widely discussed is five grams of creatine four times a day for 5 to seven days
Five grams per day. Boom. That dose has been studied for muscle performance. After about 3 weeks, five grams a day of creatine will saturate your muscles and result in improved muscle performance, explosivity, strength gains, and better recovery.
the most recent literature I've seen said just monohydrate 5 grams a day is plenty
if you just take you're playing a long game it doesn't really matter right I mean you're talking about getting the results you want in one week as opposed to three weeks it's really not a big difference so if you just want to take five grams a day within a few weeks she'll be saturated and you'll be getting the same benefits
generally speaking, five grams a day of creatine is enough to saturate your muscle tissue. It takes about a month, maybe 3 weeks to actually fully saturate it.
a standard dose of 5-10 grams per day will effectively saturate muscle creatine stores in a few weeks.
5 g of creatine monohydrate daily improves muscle strength and lean mass in healthy adults at standard training loads.
Creatine improves cognitive performance, especially under sleep deprivation and high cognitive load.
Creatine improves cardiovascular health markers and reduces all-cause mortality risk.
Creatine supports bone-mineral density in post-menopausal women when paired with resistance training.
Women need higher creatine doses (8–10 g/day) than men to reach the same intramuscular saturation.