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    Creatine is often highlighted for its benefits in both physical performance and cognitive function. Here are some key insights from the on creatine:

    1. Supplementation and Dosage: Creatine monohydrate is recommended due to its extensive research base and affordability. A typical dose is around 5 grams per day, though dosage should be adjusted based on body size. Larger individuals may require up to 10 grams or more, while smaller individuals might need less than 5 grams 1 2 3.

    2. Cognitive and Brain Benefits: Creatine isn't just beneficial for muscles; it also supports brain health. It serves as a fuel source in the brain, potentially aiding mood regulation and mild forms of depression. It's particularly useful for those who don't consume meat, as they may need supplementation for cognitive benefits 4.

    3. Flexibility in Timing: The timing of creatine intake is largely flexible. It can be taken at any time of the day, and does not need to be combined with workouts. Some choose to take it with carbohydrates to enhance rapid absorption 2 5.

    4. Additional Benefits: Beyond performance enhancement, creatine shows promise in improving bone mineral density and supporting cognitive functions like memory and decision-making. Research is ongoing in areas such as neurological disorders, depression, and other health conditions 6 7.

    In summary, creatine monohydrate is a versatile and well-supported supplement that benefits muscle performance and cognitive health. Adjust your intake based on your body weight and personal tolerance, and enjoy its cumulative health benefits over consistent use 3.

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