Creatine, the father of all supplements

Creatine is a remarkable supplement. No other supplement is used in so many diverse fields, from professional athletes to longevity enthusiasts like Bryan Johnson, and scientists such as Andrew Huberman. They all support daily creatine protocols.

Creatine, nothing comes close

Its popularity is driven by numerous anecdotal reports and scientific studies demonstrating its benefits for muscle maintenance and production, cognitive enhancement, and increased energy levels. Creatine's ability to bridge the gap between sports performance, scientific inquiry, and personal health optimization highlights its unique position in the world of supplements.

How Creatine Works

ATP Production

Creatine boosts phosphocreatine levels in muscle tissue, facilitating the rapid synthesis of ATP, crucial for energy bursts during intense physical activities like weightlifting and sprinting.

Muscle Growth and Recovery

Creatine enhances muscle performance and recovery by increasing ATP availability, which supports greater training workload and efficiency. It promotes muscle growth through several mechanisms:

• Enhancing cellular signaling for muscle repair
• Increasing levels of anabolic hormones such as IGF-1
• Boosting muscle cell hydration, which leads to cell volumization and potential muscle growth

Reduction in Protein Breakdown

Creatine helps in reducing muscle protein breakdown, which in turn supports the increase in overall muscle mass. It also reduces the levels of myostatin, a protein that inhibits muscle growth, thus fostering greater muscle development.

Brain and Other Benefits

Apart from its muscular benefits, creatine supports brain health, particularly beneficial in aging populations, by enhancing phosphocreatine concentrations in the brain. This may improve memory and cognitive functions.

Dosing

There are mixed opinions about dosing, and ultimately, the best path is to start with a small amount and titrate up, stopping as the effect of the titration diminishes. I'd suggest starting at a 2.5 gram initial daily dose near a mealtime or with any sort of calories to maximize absorption and continue up to 10g maximum. Most people feel content with a 2.5 to 5 gram dosage.

Timing

Timing doesn't matter much. However, earlier in the day is better than later as the immediate effect is one suited toward activity not sleep.

Quality

Aim to buy creatine from a reputable brand. Any supplement you take every day should be sourced carefully. Check out our framework for responsibly sourcing supplements here: Safe supplement purchasing guide.