Paul Saladino· MD
5g creatine monohydrate daily. 2) Dissolve FULLY in water (warm helps). 3) Use after workout (some data suggests slight benefit) 4) Consume with carbohydrates (50-100g) & salt (200-500mg) to improve absorption.
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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.
5g creatine monohydrate daily. 2) Dissolve FULLY in water (warm helps). 3) Use after workout (some data suggests slight benefit) 4) Consume with carbohydrates (50-100g) & salt (200-500mg) to improve absorption.
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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?
5g of creatine monohydrate will need at least 15 oz of room temp water to dissolve fully.
the protocol for creatine could be three to five grams per day plus carbohydrates in that one hour window after exercise yeah ideally too with about 30 40 grams of protein as well will help with the insulin release and help with the creatine being stored
Five grams of creatine monohydrate daily from a third party trusted source. Fully mix it in water. Make sure there's no gritty creatine at the bottom. That's what causes bloating.
So, take your 5 g creatine monohydrate from a trusted third-party tested source, mix with water, but mix with a lot of water. 5 g of creatine is going to require at least 300 ml of water to dissolve completely if it's room temperature water. Or, if you heat the water up some, it's much more soluble.
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.