• Creatine

  • Sources:

    Creatine, a well-known supplement, offers multiple benefits beyond muscle performance, as discussed by on the . Here are key points from various episodes:

    1. Cognitive Benefits:

    2. Traumatic Brain Injury (TBI):

      • High-dose creatine supplementation significantly reduced headache, dizziness, and fatigue in TBI patients in a pilot study. The dosages used were much higher than typical sports performance dosages 4 5.
    3. Fitness and Muscle Performance:

      • considers creatine monohydrate the "Michael Jordan of all supplementation" due to its broad benefits, including enhancing strength, reducing fatigue, and improving cognitive functions 6 3.
      • Creatine is highly effective for increasing muscle mass and power output, delaying fatigue, and aiding recovery. It also helps hydrate the body by drawing water into cells, including muscle cells 7 8.
    4. General Usage:

      • The recommended creatine monohydrate dosage is typically 5 grams per day, although this may vary with body weight. There is no need for the older practice of loading creatine; a consistent daily dose is effective 7.

    For further details, consider listening to related episodes from the .

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