Paul Saladino· MD
if I wanted to get more protein I could put a little creatine in there and get the protein the carbohydrates the creatine and do it all together
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
if I wanted to get more protein I could put a little creatine in there and get the protein the carbohydrates the creatine and do it all together
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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?
So, maybe you make a shake in the morning. I do a smoothie in the morning before I surf and I'll put my creatine in there and I'll do raw milk and honey and some organs and stuff and I'll put it in the smoothie and that's getting me protein from the milk, carbohydrates from the honey and the creatine is going in there.
If you want your creatine to be better absorbed, you want to take it with carbohydrates with 50 grams of honey or some fruit or some fruit juice.
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.