Tommy's Take by Tommy Pomatico 8/4

đź’Ş Why More Creatine Might Be Better. Why This Theory for Creatine Is Gaining Traction

1. Rethinking Standard Dosages

Traditionally, the ISSN recommends a short-term loading phase (~20 g/day for 5–7 days), followed by a maintenance dose of 3–5 g/day (around 0.3 g/kg during loading, then 3–5 g daily) PMC+4UNSW Sites+4The Wall Street Journal+4 Wikipedia+4Verywell Health+4BioMed Central+4. While effective, a March 2025 clinical trial found that doses higher than typical—around 10 g/day—may deliver more noticeable muscle gains, especially beyond beginner stages of training UNSW Sites. That suggests there could be greater benefit with higher intakes than previously assumed.

2. Brain Benefits May Require More Creatine

A 2024 sleep-deprivation study administered a single high dose (0.35 g/kg)—which translates to ~20–30 g for a 70‑kg person—and noted improvements in processing speed and cerebral energy markers like PCr/Pi and ATP Wikipedia+15Nature+15UNSW Sites+15. Similarly, a 2025 pilot involving Alzheimer’s patients used 20 g/day for eight weeks, yielding an 11% rise in brain creatine and modest cognitive gains PMC+5University of Kansas Medical Center+5Wikipedia+5. These findings hint that higher dosing—especially when targeting brain energy—may be more effective than standard maintenance amounts.

⚡ What the Latest Meta-Analyses and Reviews Confirm

Performance & Strength Gains

  • A meta-analysis showed greater lower-body strength gains when using doses >5 g/day, suggesting a possible dose‑response trend (though not definitively proven) Wikipedia+15MDPI+15The Times+15.

  • Strength improvements were consistent regardless of training status or loading approach, and higher dosing didn’t increase risk in healthy adults MDPIBioMed Central.

Wider Health Benefits Emerging

  • A 2025 review confirmed that creatine (particularly monohydrate) safely enhances:

  • Older adults (48–84) supplementing with ~5 g/day alongside resistance training experienced greater lean mass and functional gains, while creatine alone showed minimal effects MDPI+2The Washington Post+2BioMed Central+2.

âś… Why Higher Creatine Might Make Sense

  1. Overcoming Saturation Limits

    Your body can only store so much creatine in muscles—and perhaps brain tissue. Higher doses during loading (or targeted protocols) might push levels in tissues that usually lag behind (e.g., the brain).

  2. Targeting New Benefits

    If you're pursuing cognitive resilience, pandemic support, or slowing age-related decline, higher dosing (10–20 g/day short-term) may better meet those goals, according to recent pilot studies.

  3. More Sustainable for Long-Term Use

    Although research shows that 3–5 g/day alone eventually saturates muscle over ~4 weeks, higher maintenance doses may help sustain tissue saturation in high responders or individuals depending on brain health support.

đź“ť How to Implement Higher Doses Safely

  • Sport & Body Composition

  • Cognitive / Brain Optimization

    • Trials suggest 20 g/day for 4–8 weeks may raise brain creatine effectively. Keep in mind these were clinical or pilot studies, not broad population trials.

  • Monitoring for Side Effects

    • High single-dose creatine (>10 g) can cause stomach discomfort or GI upset—split dosing helps minimize this Nature.

    • Start with typical maintenance (3–5 g), then trial modest increases if no adverse effects and with guidance.

⚠️ Safety & Precautions

  • Creatine supplementation up to 20 g/day short-term, or 10 g/day medium-term, appears well tolerated in healthy adults. Excess is excreted via urine once storage is maxed Healthlineessex.ac.uk.

  • Long-term kidney damage has not been substantiated in healthy users, although individuals with existing kidney dysfunction should consult a healthcare professional first BioMed Centralhealth.harvard.edu.

  • Women and older adults appear to benefit equally when paired with resistance training – though isolated supplementation without training shows limited gains.

đź“Ś Bottom Line

  • The standard 3–5 g/day of creatine monohydrate remains effective and safe for most.

  • Early-stage evidence supports the idea that moderately higher daily doses (e.g., 5–10 g/day) can enhance strength outcomes.

  • For cognitive or brain support, higher-dose protocols up to 20 g/day have shown promise in small studies—yet larger trials are needed to confirm.

  • As always: quality (verified third-party tested monohydrate), consistent use, split dosing, and medical clearance are key.

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