The Dr. Layne Norton Podcast Study Deep Dive: Creatine is SAFE
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Oct 20, 2025 Dive into the fascinating world of creatine, where safety meets science! Discover the truth behind common myths, including its effects on hair loss and kidney health. Learn how creatine boosts athletic performance and even cognitive function. Delve into a massive meta-analysis revealing no significant side effects compared to placebo. Understand the recommended doses and why this supplement remains a top choice for all ages. Layne breaks down the biochemistry, benefits, and practical advice for using creatine effectively.
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Creatine Is A Natural Energy Molecule
- Creatine is a naturally produced amino-acid derivative involved in energy production and ATP resynthesis.
- It is not a steroid and is synthesized from arginine, glycine, and methionine in the body.
How Creatine Recharges ATP Quickly
- Creatine phosphate donates a phosphate to ADP to rapidly regenerate ATP during high-intensity efforts.
- Endogenous production plus typical diet often don't fully saturate muscle phosphocreatine stores.
Dose To Maximize Muscle Stores
- Supplementing ~0.03–0.06 g/kg/day (≈3–6 g/day) reliably maximizes muscle phosphocreatine.
- Some people are non-responders because their muscles are already saturated.