I’ve been max dosing creatine for 6 months but did not expect this…

One of the most studied supplements on the planet is Creatine.

It's the supplement I recommend 99% of people to take, but many are still unsure about it. Some think it's a steroid, while others think it will make them go bald.

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The High Performance Journal - the written version of this video:

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––– Chapters –––

0:00 - Introduction and overview of creatine
0:35 - Personal experience with max dosing (15g per day)
1:07 - Common misconceptions about creatine
1:37 - What is creatine? Scientific explanation
2:07 - Safety considerations and who should avoid creatine
2:34 - Benefits of taking creatine
3:06 - Athletic performance benefits and ATP production
3:34 - Muscle mass benefits and protein absorption
4:05 - Cognitive function benefits
4:31 - Cardiovascular system benefits
5:27 - Side effects and potential risks
5:57 - Weight gain from water retention
6:22 - Gastrointestinal issues and loading phase
6:50 - Muscle cramping considerations
7:19 - How to choose a creatine brand
7:46 - Different types of creatine supplements
8:16 - Recommended brands (Naked Creatine and Crea Pure)
9:10 - How to take creatine properly
10:04 - Personal experience with max dosing (15g)
11:03 - Effects on muscle size and performance
11:30 - Cognitive benefits and lifestyle changes
11:59 - Cardiovascular fitness improvements
12:30 - Daily supplementation routine
13:37 - Recovery benefits at age 43
14:06 - Science of protein absorption and individual responses
14:34 - Final thoughts on creatine supplementation

References
Tarnopolsky MA, MacLennan DP. Creatine monohydrate supplementation enhances high-intensity exercise performance in males and females. Int J Sport Nutr Exerc Metab. 2000 Dec;10(4):452-63. doi: 10.1123/ijsnem.10.4.452. PMID: 11099372.

Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults-a meta-analysis. Med Sci Sports Exerc. 2014 Jun;46(6):1194-203. doi: 10.1249/MSS.0000000000000220. PMID: 24576864.

Gordji-Nejad A, Matusch A, Kleedörfer S, Jayeshkumar Patel H, Drzezga A, Elmenhorst D, Binkofski F, Bauer A. Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Sci Rep. 2024 Feb 28;14(1):4937. doi: 10.1038/s41598-024-54249-9. PMID: 38418482; PMCID: PMC10902318.

Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024 Jul 12;11:1424972. doi: 10.3389/fnut.2024.1424972. PMID: 39070254; PMCID: PMC11275561.

Kilduff LP, Georgiades E, James N, Minnion RH, Mitchell M, Kingsmore D, Hadjicharlambous M, Pitsiladis YP. The effects of creatine supplementation on cardiovascular, metabolic, and thermoregulatory responses during exercise in the heat in endurance-trained humans. Int J Sport Nutr Exerc Metab. 2004 Aug;14(4):443-60. doi: 10.1123/ijsnem.14.4.443. Erratum in: Int J Sport Nutr Exerc Metab. 2017 Feb;27(1):96. doi: 10.1123/ijsnem.2017.27.1.96. PMID: 15467102.

Balestrino M. Role of Creatine in the Heart: Health and Disease. Nutrients. 2021 Apr 7;13(4):1215. doi: 10.3390/nu13041215. PMID: 33917009; PMCID: PMC8067763.

Xiao Y, Luo M, Luo H, Wang J. Creatine for Parkinson's disease. Cochrane Database Syst Rev. 2014 Jun 17;2014(6):CD009646. doi: 10.1002/14651858.CD009646.pub2. PMID: 24934384; PMCID: PMC10196714.

Gualano B, Roschel H, Lancha AH Jr, Brightbill CE, Rawson ES. In sickness and in health: the widespread application of creatine supplementation. Amino Acids. 2012 Aug;43(2):519-29. doi: 10.1007/s00726-011-1132-7. Epub 2011 Nov 19. PMID: 22101980.