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.
it's all about creatine in the muscles and we know we're gonna get two creatine later with vegetarians and at the end of the podcast James totally messed this up but the creatine content of the muscles is the phosphagen system it's the quick replenishment of ATP and that's gonna be full on an animal-based diet because you're eating tons of creatine
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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?
I know we've got this phosphoprotein system right and that's the explosive right and we're gonna get tons of creatine in our muscles eating a carnivore diet like my creatine stores are topped off right because I'm eating two pounds of red meat a day so I got lots of phosphocreatine
the creatine content of the muscles is the phosphagen system it's the quick replenishment of ATP and that's gonna be full on an animal-based diet because you're eating tons of creatine
Um and it it's probably why people on a carnivore diet, they they just get so like jacked, right? They're getting the creatine, they're getting the protein, and they're working out, and it's like this combination, right?
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.