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CREATINE is the most evidence
based supplement on earth.
It’s been studied for over 50 years
and is 100% effective.
Here are 8 things you should know
about CREATINE.
based supplement on earth.
It’s been studied for over 50 years
and is 100% effective.
Here are 8 things you should know
about CREATINE.
1. Creatine is a NATURAL compound
Its highest concentration is in red meat.
There’s ~ 2 grams of creatine for every
1 pound of red meat you eat.
Ideally, creatine should be taken
POST WORKOUT with carbs & protein.
2-5 grams per day does the trick.
Its highest concentration is in red meat.
There’s ~ 2 grams of creatine for every
1 pound of red meat you eat.
Ideally, creatine should be taken
POST WORKOUT with carbs & protein.
2-5 grams per day does the trick.
2. Creatine works by RECYCLING
adenosine triphosphate (ATP)
ATP is your body's energy source.
The more creatine stored in muscle;
the more energy available for
working muscle.
This is why creatine improves
athletic performance.
adenosine triphosphate (ATP)
ATP is your body's energy source.
The more creatine stored in muscle;
the more energy available for
working muscle.
This is why creatine improves
athletic performance.
3. Creatine is SAFE
Creatine does NOT damage the
kidneys.
Creatine has been studied for
decades and is one of the safest &
cheapest supplements available.
Creatine is also important for sperm,
eye, digestive, skin and brain health.
Creatine does NOT damage the
kidneys.
Creatine has been studied for
decades and is one of the safest &
cheapest supplements available.
Creatine is also important for sperm,
eye, digestive, skin and brain health.
4. You don’t have to “load” creatine
Some people “load” creatine by taking
20 grams (5g 4x/day) for 4-5 days
followed by 2-5 g/day maintenance.
You do NOT have to do this.
2-5 grams per day is just as good.
Some people “load” creatine by taking
20 grams (5g 4x/day) for 4-5 days
followed by 2-5 g/day maintenance.
You do NOT have to do this.
2-5 grams per day is just as good.
5. Creatine helps during weight loss
Creatine helps preserve muscle mass
during calorie deficits or fasting.
You don't need to take creatine
during these times, but there
doesn’t seem to be any downside
in doing so if adequate water &
electrolytes are consumed.
Creatine helps preserve muscle mass
during calorie deficits or fasting.
You don't need to take creatine
during these times, but there
doesn’t seem to be any downside
in doing so if adequate water &
electrolytes are consumed.
6. Creatine INCREASES the need
for WATER & ELECTROLYTES
Creatine drives water into muscle
cells, which increases the need for
water & electrolytes.
If you're getting adequate water,
salt, potassium & magnesium, then
there shouldn’t be any issues.
for WATER & ELECTROLYTES
Creatine drives water into muscle
cells, which increases the need for
water & electrolytes.
If you're getting adequate water,
salt, potassium & magnesium, then
there shouldn’t be any issues.
7. Creatine helps to speed recovery
Creatine WILL help you lift MORE
weight and MORE reps but it also
helps to speed your recovery for
the next workout session.
Taking creatine close to workouts
will also help drive it into the muscle
better.
Creatine WILL help you lift MORE
weight and MORE reps but it also
helps to speed your recovery for
the next workout session.
Taking creatine close to workouts
will also help drive it into the muscle
better.
8. Creatine is amazing for the brain
Creatine improves memory &
cognition & even offsets some
of the harms of sleep deprivation.
This is relevant to most people.
You can get 5 g of creatine in the
diet, but this requires 2.5 lbs of red
meat.
Creatine improves memory &
cognition & even offsets some
of the harms of sleep deprivation.
This is relevant to most people.
You can get 5 g of creatine in the
diet, but this requires 2.5 lbs of red
meat.
If you want discounts on the supplements I take create an account here us.fullscript.com/protocols/ddin…
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