Andrew Huberman· PhD
Yeah. So there is data in the literature showing that if you give younger younger children that are doing like for example sports like soccer it does seem to improve their agility and it seems to be safe.
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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.
Yeah. So there is data in the literature showing that if you give younger younger children that are doing like for example sports like soccer it does seem to improve their agility and it seems to be safe.
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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 um it again there's studies out there that it's it improves agility is a big one and speed.
For example, trials in adolescent soccer and basketball players report improvements in power, jumping, sprint/anaerobic performance, and technical skills with creatine (often using ~0.03–0.1 g/kg/day).
um going back to the kids you mentioned the creatine supplementation was shown to improve agility it now why is that is that because of the type two muscle fact or motor unit recruitment or maybe muscle Activation so there's a whole plethora of ideas from a a balance agility uh um coordination perspective it could be that they're able to exercise at a higher capacity sort of sort of almost hyper accelerate muscle development
it improves Health agility coordination muscle mass
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.