Creatine: Everything you need to know | Science | Who should take it | How much to take

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Pubmed Creatine article: https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/

Dive deep into the fascinating world of creatine – perhaps the most scientifically validated supplement in fitness history – as we separate fact from fiction in this evidence-packed episode. Discovered in 1832 and composed of three amino acids (glycine, arginine, and methionine), creatine has evolved from a scientific curiosity to a cornerstone supplement for performance enhancement.

We explore how creatine actually works within your body's energy systems, particularly during high-intensity exercise. By facilitating ATP regeneration during those crucial first 30 seconds of intense effort, creatine literally allows you to perform more work – turning those 8 reps into 12 or 15. This isn't just theory; it's backed by decades of research and countless position stands from leading sports nutrition organizations.

The episode systematically dismantles persistent myths surrounding creatine: no, it doesn't damage your kidneys (unless you have pre-existing kidney disease); no, it doesn't cause hair loss; and no, loading phases aren't necessary. We discuss proper dosing (3-5 grams daily depending on body size), timing considerations (they're minimal), and why expensive proprietary blends offer no advantages over simple, affordable creatine monohydrate.

Most fascinating are the emerging applications beyond the weight room. Research now points to cognitive benefits and neuroplasticity support, expanding creatine's potential value for everyone from young athletes to aging adults concerned with brain health. Whether you're a competitive athlete, weekend warrior, or fitness professional guiding clie

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