How to take creatinine

When it comes to taking creatine, Andrew Huberman provides detailed recommendations based on body weight to maximize both athletic and cognitive benefits. Here's a concise guide on how to properly take creatine:

1. Dosage Recommendations:

   • For those between 185 to 250 pounds (about 84 to 113 kg), take 10 to 15 grams of creatine per day.
   • Individuals lighter than this, around 130 to 180 pounds (about 59 to 82 kg), should consider taking 5 grams per day.
   • Even lower body weights might suffice with 3 grams per day 1 2.

2. Type of Creatine:

   • Creatine monohydrate is the recommended form as it's both effective and cost-efficient. There's no substantial evidence supporting other forms as superior to creatine monohydrate 3.
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       Creatine Dosage Insights

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       Creatine Uncovered

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       Creatine Insights

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3. Timing and Loading:

   • There is no need to load creatine (taking high doses for a few days before reducing to a maintenance dose). Daily intake is sufficient.
   • The timing of creatine consumption (pre- or post-workout) does not significantly matter for effectiveness. It can be taken with food or drinks like whey protein shakes and adjusted according to personal tolerance to avoid gastric distress 3 2.

4. Cognitive Benefits:

   • Beyond physical performance, creatine may also enhance cognitive functions by serving as a fuel source for neurons 2.

It's important for users to adjust their creatine intake based on their individual body weight and tolerance levels, and those with specific health conditions should consult a healthcare professional before using it as a supplement.