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.
you talked about coing esting with carbohydrates that can enhance uh how quickly you can get into the system in fact it's it's going to work on the exact same me mechanisms we'll probably or potentially talk about hydration um but these things are shuttled so anytime you bring in carbohydrate that's going to be shipped into tissue as quickly as it can uh creatin goes along for the ride and then it brings water for the ride that's how you enhance hydration
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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?
there's there's a ton of reasons why you want to sort of try to get a lot of your nutrients um post exercise um a lot of times the the creatine pumps are upregulated um basically you can drive collagen into the cell better um and the amino acids too into the cell better especially if you have some carbs and protein
and that's not even counting the the 50 to 60 increase that you'll see when you also take it with carbohydrates as well
and that's not even counting the the 50 to 60 increase that you'll see when you also take it with carbohydrates as well
There's pretty darn good evidence that creatine gets into your body more easily when you have an insulin spike with the creatine, which means that you want to do carbohydrates or protein or the two of them together with your creatine to improve creatine uptake. This is probably most important during the loading phase when you're actually trying to really fill your muscles with creatine stores.
the best way to augment creatine into the muscle is with muscle contraction which is great but the dose of carbohydrates shown to sort of increase it is almost over 75 G and I think most people are not going to consume that protein is a great one to add creatine too because it's insulin genic as well um so combining creatine and protein will probably give you a superior effect
exercise unlocks a lot of the doorways so to speak that sort of get it in there more so it might give you a little bit extra benefit and that's why I say appr proximity exercise is a very viable time to take it
with food whenever we tell people that they say it all went away yeah so that would be an interesting experiment for someone to try that's experienced um GI problems to try taking it with food and carbohydrates seems Seems like it might be good really good
the best way to augment creatine into the muscle is with muscle contraction which is great but the dose of carbohydrates shown to sort of increase it is almost over 75 G and I think most people are not going to consume that protein is a great one to add creatine too because it's insulin genic as well
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.