You Took 5g of This Every Day – This Happens Inflammation Vanished, Fat Shrunk & Muscle Exploded!

I spent weeks researching peer-reviewed scientific studies on creatine supplementation, and what I discovered changed how I think about cellular health, muscle building, inflammation, and brain function. This video breaks down the actual research—not marketing claims—on what 5 grams of creatine daily can do for your body.
SCIENTIFIC RESEARCH SOURCES:
📊 Muscle Growth & Body Composition Studies: • 2022 meta-analysis: Creatine increases lean body mass by 0.68-1.5 kg (35 studies, 1,192 participants) - https://pubmed.ncbi.nlm.nih.gov/35986... • 2017 meta-analysis: Creatine adds 1.37 kg lean tissue in older adults (22 studies, 700+ participants) - https://pmc.ncbi.nlm.nih.gov/articles... • 2023 meta-analysis: Effects on regional muscle hypertrophy with resistance training - https://pmc.ncbi.nlm.nih.gov/articles...
🔥 Inflammation & Exercise Recovery Research: • 2007 study: Reduced TNF-alpha and inflammatory markers in endurance athletes - https://link.springer.com/article/10.... • 2013 study: Creatine lowers TNF-alpha and CRP after sprint exercise - https://pubmed.ncbi.nlm.nih.gov/23800... • 2022 review: Anti-inflammatory and anti-catabolic effects of creatine - https://pmc.ncbi.nlm.nih.gov/articles... • 2020 study: Creatine effects on inflammation in older adults during training - https://www.sciencedirect.com/science...
🧠 Brain Function & Cognitive Enhancement Studies: • 2024 meta-analysis: Improves memory, attention, and processing speed (16 studies, 492 participants) - https://pubmed.ncbi.nlm.nih.gov/39070... • 2023 meta-analysis: Enhanced memory performance, especially in older adults (66-76 years) - https://pubmed.ncbi.nlm.nih.gov/35984... • 2024 study: Single-dose creatine during sleep deprivation improves cognition - https://www.nature.com/articles/s4159... • 2018 systematic review: Effects on cognitive function in healthy individuals - https://pmc.ncbi.nlm.nih.gov/articles... • 2025 pilot trial: Promising results in Alzheimer's disease patients - https://alz-journals.onlinelibrary.wi...
✅ Safety & Kidney Function Evidence: • 2023 comprehensive review: "Requiem for Creatine-Induced Kidney Failure" - no evidence of harm - https://pmc.ncbi.nlm.nih.gov/articles... • 2019 meta-analysis: No renal damage in studied amounts and durations (15 studies) - https://pubmed.ncbi.nlm.nih.gov/31375... • 2013 study: Safe with high-protein diets using gold-standard kidney function testing - https://link.springer.com/article/10.... • 2025 systematic review: Effects on kidney function with comprehensive GFR analysis - https://link.springer.com/article/10....
🏆 Official Scientific Position Statements: • International Society of Sports Nutrition: "Most effective ergogenic supplement currently available" - https://pubmed.ncbi.nlm.nih.gov/28615... • Full ISSN position stand with comprehensive safety data (up to 30g/day for 5 years safe) - https://link.springer.com/article/10....
DISCLAIMER: Always consult with your healthcare provider before starting any new supplement regimen, especially if you have pre-existing medical conditions or take medications. This video is for educational purposes only and is not medical advice.
#Creatine #MuscleBuilding #Inflammation #BrainHealth #AntiAging #FitnessScience #SupplementScience #EvidenceBased