We can't find evidence that holds up here. Proponents are reasoning from mechanism or analogy rather than direct human data, and the most credible skeptics raise objections we can't dismiss.
And I would say very clearly, too, if you're using any other form of creatine, I think you're wasting your money. Creatine hydrochloride has some hype around it. Apparently, it's a little more soluble. The claim is that you need less. But there's only a couple of studies on it. And it's more expensive. And then things like creatine ethyl ester has been shown to be worse than creatine monohydrate. Buffered creatine is as good or worse. And it's much more expensive.
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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 I would say very clearly, too, if you're using any other form of creatine, I think you're wasting your money.
do not get caught up in the hype of these other forms of creatin creatin monohydrate has been known to saturate the muscle cell 100% you cannot get more than 100% and the other forms of creatine are simply in existence to remove more money from your wallet
and then there's creatin ethylester which has actually been shown so there's just a ton of marketing nonsense
do not get caught up in the hype of these other forms of creatin creatin monohydrate has been shown to saturate the muscle cell 100% you cannot get more than 100% And the other forms of creatine are simply in existence to remove more money from your wallet
And the other forms of creatine are simply in existence to remove more money from your wallet and here's this is kind of like I use the comparison of big screen TVs right like remember when big my first big screen TV I bought it was 42 inches big screen LCD screen I bought it in 2008 and it was $1,000 right what would that go for now you could probably get it for 200 bu yeah yeah yeah you like here here's a stick of gum can I have that 42inch screen TV sure why because everyone makes them and there's such a competitive market that the margins are this big right so what does everybody have everybody has creatin in their supplement line so the mar so the margins are so thin nobody makes money on straight creatin so they have to come up with other forms of it to justify charging you more
and then there's creatin ethylester which has actually been shown so there's just a ton of marketing nonsense yeah Tre creatine triallate do you make a creatine supplement
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.