Rhonda Patrick: Rhonda Patrick’s high-dose creatine protocol
Peer-Reviewed Research
Key Takeaways
- Increase creatine dose to 20g/day during travel or sleep deprivation for cognitive benefits.
- Split the 20g dose (e.g. 10g morning, 10g evening) for better absorption.
- Note: Effects are subtle (not stimulant-like) but noticeable for mental clarity.
Supplements & Protocols Mentioned
- Creatine: 10g daily (baseline), increased to 20g during travel/sleep deprivation.
Notable Quotes
“It’s not like a stimulant, like caffeine, but I am better cognitively if I have that 20 grams after being sleep-deprived.”
Bottom Line
Double your creatine intake to 20g/day when sleep-deprived or traveling to maintain cognitive performance.
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- Rhonda Patrick’s Full Protocol — supplements, dosages, and daily routine
- Compare All Protocols — side-by-side protocols
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Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. The research summaries presented here are based on published studies and should not be used as a substitute for professional medical consultation. Always consult a qualified healthcare provider before making any changes to your health regimen.
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