Rhonda Patrick: If You’ve Never Tried 25g of Creatine, Watch THIS Now

Key Takeaways

• Take 5g of creatine daily to saturate muscle tissue and improve training volume and recovery, especially during resistance or high-intensity interval training.
• Increase creatine intake to 10g daily to enhance creatine levels in the brain, particularly under conditions of stress, sleep deprivation, or brain aging.
• Consider 20-25g of creatine for short periods during sleep deprivation or travel to maintain cognitive function.
• Prioritize resistance training alongside creatine supplementation to maximize muscle mass and strength gains as you age.

Supplements & Protocols Mentioned

• Creatine monohydrate: 5g daily for muscle saturation; 10g daily for brain benefits; 20-25g during sleep deprivation or travel.
• Split doses: Take 5g in the morning and 5g in the evening for consistent creatine levels.
• Mix with coffee: Add creatine to morning coffee without negating its effects (avoid mixing with sugary juices).

Notable Quotes

“If you take someone who’s healthy and you sleep deprive them for 21 hours, but you give them 20 to 25 grams of creatine, their cognitive function is not only not compromised, it was better than their baseline cognitive function.”

Bottom Line

Supplement with 5-10g of creatine daily to enhance muscle recovery and brain function, increasing to 20g temporarily during stress or sleep deprivation for optimal cognitive performance.

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