Creatine
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Creatine is extensively discussed by and his guests on the . Here are key insights from these discussions:
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Performance and Dosage: Creatine monohydrate is highlighted as a powerful supplement for enhancing physical and cognitive performance. Typically, a dose of 5 grams per day is suggested for the average individual. However, this should be adjusted based on body size—smaller individuals may need less, while larger individuals might require up to 10 grams or more daily 1 2.
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Health Benefits: Beyond muscle performance, creatine is noted for its potential benefits in improving bone mineral density, cognitive function, and mood regulation. It is especially relevant for those not consuming meat, as it can serve as a crucial brain fuel 3 4.
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Headache Relief: Creatine has been identified as potentially effective in reducing the intensity and frequency of headaches, including those from head injuries. This highlights its broader applications beyond just athletic performance 5.
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Application and Timing: The timing of creatine intake is flexible. It can be consumed at any time of the day without affecting efficacy. Combining creatine with carbohydrates might enhance absorption due to increased transportation into tissues 3 2.
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Cost and Accessibility: Despite recent price increases mainly due to supply and demand issues, creatine remains a cost-effective and highly recommended supplement for multiple physiological benefits 3.
These insights emphasize that creatine is not only beneficial for athletes but also for individuals seeking cognitive and health improvements. Always consider your body's specific needs and consult with a healthcare provider if you have any concerns.
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