Andrew Huberman· PhD
creatine being one of them it's if you're going to take it once or so a week then there's I mean basically no benefit
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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.
creatine being one of them it's if you're going to take it once or so a week then there's I mean basically no benefit
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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 don't really think there's a reason to come off because they have shown that if you do come off within a month or so kind of everything goes back to normal but you lose the benefit of the supplemental creatin
I don't really think there's a reason to come off because they have shown that if you do come off within a month or so kind of everything goes back to normal but you lose the benefit of the supplemental creatine so I would say as long as intramuscular levels are creatine are not falling there's really no benefit to coming off
creatine is not hormonal it's not the same biofeedback Loop so I would say there's probably no reason to cycle it
cycling off creatine doesn't seem to be beneficial or necessary.
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.