Andrew Huberman· PhD
In the old days there was a loading and maintenance approach. It’s not needed but to bump up from 5-10g/day to 20 now and again for 1-2 days does hold some value for recovery.
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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.
In the old days there was a loading and maintenance approach. It’s not needed but to bump up from 5-10g/day to 20 now and again for 1-2 days does hold some value for recovery.
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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 if someone's already taking let's say five or 10 grams a day and then they're going to have a surgery do they still need to do the loading or should they just continue on I would just continue on or even slightly a bit more because when the tissue is is under trauma you get heighten inflammation reactive oxidative species or stress and then protein breakdown so maybe could help speed up your ability to recover quicker
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.