Creatine

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Creatine is widely discussed on the for its multiple benefits, both physical and cognitive. Here are some key insights:

  1. Performance and Muscle Benefits:

    • emphasizes the role of creatine in improving muscle performance, strength, and recovery. It is commonly recommended to take 5 grams per day, adjusted based on body weight (1).
  2. Cognitive Benefits:

    • Creatine is noted for its positive effects on brain function. It helps improve memory, mood, and could potentially aid in conditions like depression. The phosphocreatine system in the brain supports energy metabolism in neural cells, which is crucial for cognitive functions (2, 3).

      Enhancing Fitness with Creatine

      Discover the benefits of creatine as Andrew Huberman explains how it can enhance your fitness. Learn why taking a daily dose of creatine is more effective than loading, and why creatine monohydrate is the best form to use. Find out how the dosage may vary depending on your body weight.

      Huberman Lab

      Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast
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  3. Bone Health:

    • Research is exploring creatine’s benefits for bone mineral density, which is particularly relevant for older adults and those prone to osteoporosis (4, 5).
  4. Dosage and Timing:

    • The standard recommendation is 3-5 grams per day, but notes that dosage should adjust based on body weight. Timing is flexible; creatine can be taken at any point in the day, and it can be mixed with workouts shakes or simply with water (6).
  5. Affordability and Accessibility:

    • Creatine monohydrate is praised for being cost-effective and readily available. Despite recent increases in price, it remains a high-return supplement for both muscle and cognitive benefits (7).

Remember to consult with a healthcare provider before starting any new supplement regimen, especially if you have preexisting conditions or concerns about dosage.

RELATED QUESTIONS

What are the benefits of creatine?

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Creatine offers a wide range of benefits, both for physical and cognitive health. Here are the key benefits discussed on the :

  1. Muscle Performance:

    • Creatine increases muscle creatine content, boosting power output and improving performance in activities such as sprinting, running, jumping, and weightlifting. It can enhance strength and aid muscle recovery 1 2.
  2. Cognitive Function:

    • Creatine supports brain function by acting as a fuel source for neurons. It has been shown to improve memory, executive function, and even mood, helping with conditions like depression and potentially aiding cognitive resilience after traumatic brain injury 3 2.

      Creatine Benefits

      Andrew discusses the benefits of creatine, including increased power output and reduced fatigue. He also explains how to properly dose creatine based on body weight and emphasizes the importance of hydration and electrolytes.

      Huberman Lab

      Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22
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  3. Hydration and Cell Volumization:

    • It improves hydration by pulling water into muscle cells, which can indirectly help with muscle mass and strength gains. This hydration effect also promotes better muscle function and reduces fatigue 1 4.
  4. Bone Health:

    • Emerging research indicates that creatine might benefit bone mineral density, making it a potential aid for preventing osteoporosis, especially in older adults 2.
  5. Fat Loss and Lean Muscle Mass:

    • Creatine supplementation can lead to a decrease in body fat percentage, likely due to increased lean muscle mass rather than direct fat burning effects. This supports overall body composition improvements 5.
  6. Mood and Depression:

    • Several studies suggest that creatine improves mood and can be beneficial for treating depression. It enhances the activity of the phosphocreatine system in the brain, particularly in the forebrain, which is linked to mood regulation and brain function 3 6.
  7. Cost-Effectiveness:

    • Despite recent price increases, creatine remains a relatively affordable supplement with a high return on investment for its health benefits 7.

Overall, creatine supports a wide array of bodily functions and is especially beneficial for those involved in high-intensity training, but it also offers cognitive and overall health benefits. Always consult a healthcare provider before starting any new supplement regimen, particularly if you have any existing health concerns.

RELATED QUESTIONS

Are there any side effects of creatine?

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Creatine is generally considered safe with minimal side effects for most people. Here are some potential side effects highlighted on the :

  1. Gastrointestinal Distress:
  • Loading phases with high doses of creatine (15-25 grams per day) can cause gastrointestinal issues such as stomach cramps and diarrhea. This can often be mitigated by taking smaller doses (3-5 grams per day) consistently 1.
  1. Hair Loss:
  • There is some concern that creatine might accelerate hair loss by increasing dihydrotestosterone (DHT) levels, which is linked to male pattern baldness. However, notes that this effect is small and not a significant reason to avoid creatine 2.
  1. Water Retention:
  • Creatine can cause muscles to retain water, which might lead to a slight increase in body weight. This is generally not harmful but is something to be aware of if you are monitoring body weight closely 3.

    Creatine Benefits

    Andy Galpin and Andrew Huberman discuss the potential benefits of Creatine, including aiding in muscle recovery, fat loss, and cognitive function. They also mention the minimal side effects and provide links to studies supporting these claims. Galpin emphasizes that Creatine is not just for high performance athletes and can benefit anyone.

    Huberman Lab

    Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series
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  1. Kidney Function:
  • Concerns about creatine adversely affecting kidney function have been largely debunked in healthy individuals. Long-term studies indicate that creating does not have significant negative effects on kidney health 4.

Overall, these side effects are considered rare and generally mild. Most individuals can take creatine without experiencing significant issues, making it one of the safest and most researched supplements available. However, as always, it is wise to consult a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions.

RELATED QUESTIONS

How much creatine per kg of body weight

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The recommended creatine dosage often depends on body weight, although specific formulas can vary. Here's a general guideline from 's discussion on the :

For sports performance:

  • 185-250 lbs (84-113 kg): 10 grams per day
  • 130-180 lbs (59-82 kg): 5 grams per day 1

For therapeutic purposes, such as addressing traumatic brain injury (TBI):

  • 0.4 grams per kilogram of body weight. For instance, someone weighing 100 kg (220 lbs) would take 40 grams per day 2.

These recommendations provide a flexible approach rather than a rigid formula, emphasizing adjustments based on individual response and specific goals.

Maximizing Creatine Intake

Learn how to optimize your creatine intake based on your body weight for enhanced physical and cognitive performance. Andrew shares his personal experience and insights on adjusting creatine dosage for maximum effectiveness.

Huberman Lab

Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast
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RELATED QUESTIONS

Are there specific studies on creatine dosage?

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Yes, there are specific studies on creatine dosage discussed on the . Here are key insights:

  1. Sports Performance: Various studies recommend creatine dosages based on body weight for enhancing both physical and cognitive performance. For instance, someone weighing between 185-250 lbs (84-113 kg) typically takes 10 grams per day. Conversely, those weighing 130-180 lbs (59-82 kg) might take 5 grams per day 1 2.

  2. Therapeutic Use (e.g., TBI): A pilot study discussed by examined creatine dosages for individuals with traumatic brain injury (TBI). The study found significant benefits at higher dosages, approximately 0.4 grams per kilogram of body weight, which for a 100 kg (220 lbs) individual equates to 40 grams per day 3 4.

    Maximizing Creatine Intake

    Learn how to optimize your creatine intake based on your body weight for enhanced physical and cognitive performance. Andrew shares his personal experience and insights on adjusting creatine dosage for maximum effectiveness.

    Huberman Lab

    Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast
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  3. Mood and Cognition: Several studies suggest creatine supplementation can also help improve mood and cognitive function. Dosages for these purposes generally range between 3 to 10 grams per day, often based on body weight and specific needs 5 6.

In summary, creatine dosages for specific benefits typically scale with body weight, and higher dosages might be necessary for therapeutic effects, though individual tolerance and needs can vary. Always consider consulting healthcare providers for personalized advice.

RELATED QUESTIONS

Collagen

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Collagen supplementation has been discussed on the for its unique benefits and usage:

  1. Skin, Hair, and Nails: Collagen is particularly high in glycine, proline, and hydroxyproline, but it has a protein score of zero and doesn't affect skeletal muscle mass. suggests that collagen can benefit skin, hair, and nails, recommending a daily intake of around 25 grams, though one scoop typically contains 15 grams. It is also suggested that incorporating collagen into your diet through sources like bone broth can be beneficial 1.

  2. Skin Elasticity and Appearance: cites studies and meta-analyses showing that daily supplementation with 5 to 15 grams of hydrolyzed collagen, especially in combination with vitamin C, can improve skin composition, elasticity, and reduce wrinkles. He mentions that this may be due to collagen's role in enhancing fibroblasts' mobility, which are crucial for skin tissue repair 2.

  3. Rejuvenation and Anti-inflammatory Effects: Continued collagen supplementation, paired with 500-1000 mg of vitamin C, not only aids in skin elasticity but might also have anti-inflammatory effects. This combined approach helps promote more youthful and resilient skin by improving hydration and enhancing collagen synthesis within the skin itself 3.

    Collagen Benefits

    Gabrielle discusses collagen's unique structure and potential benefits for skin, hair, and nails. She suggests higher doses above 15 grams may be more effective and shares insights on incorporating collagen into daily routines, like adding it to morning coffee before training.

    Huberman Lab

    Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity
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  4. General Advice: Collagen protein can come from diverse sources, including fish, tendons, and even animal hooves. Supplementing with hydrolyzed collagen or consuming collagen-rich foods like bone broth are both effective ways to support skin health 4.

In summary, collagen is beneficial for skin appearance and elasticity and can be effectively supplemented for these improvements.

RELATED QUESTIONS

Collagen

Here's the relevant information about collagen from the podcast.

  1. Skin, Hair, and Nails: Collagen is particularly high in glycine, proline, and hydroxyproline, but it has a protein score of zero and doesn't affect skeletal muscle mass. suggests that collagen can benefit skin, hair, and nails, recommending a daily intake of around 25 grams, though one scoop typically contains 15 grams. It is also suggested that incorporating collagen into your diet through sources like bone broth can be beneficial 1.

  2. Skin Elasticity and Appearance: cites studies and meta-analyses showing that daily supplementation with 5 to 15 grams of hydrolyzed collagen, especially in combination with vitamin C, can improve skin composition, elasticity, and reduce wrinkles. He mentions that this may be due to collagen's role in enhancing fibroblasts' mobility, which are crucial for skin tissue repair 2.

  3. Rejuvenation and Anti-inflammatory Effects: Continued collagen supplementation, paired with 500-1000 mg of vitamin C, not only aids in skin elasticity but might also have anti-inflammatory effects. This combined approach helps promote more youthful and resilient skin by improving hydration and enhancing collagen synthesis within the skin itself 3.

    Collagen Benefits

    Gabrielle discusses collagen's unique structure and potential benefits for skin, hair, and nails. She suggests higher doses above 15 grams may be more effective and shares insights on incorporating collagen into daily routines, like adding it to morning coffee before training.

    Huberman Lab

    Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity
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  4. General Advice: Collagen protein can come from diverse sources, including fish, tendons, and even animal hooves. Supplementing with hydrolyzed collagen or consuming collagen-rich foods like bone broth are both effective ways to support skin health 4.

In summary, collagen is beneficial for skin appearance and elasticity and can be effectively supplemented for these improvements. To explore more about such topics, you can listen to the .

RELATED QUESTIONS