Michael Greger: Friday Favorites: What Is Creatine? Its Sarcopenia Benefits and Potential Side Effects?

Key Takeaways

• Take 3g creatine monohydrate daily (preferably post-workout) combined with resistance training to combat age-related muscle loss (sarcopenia).
• Pair creatine with progressive strength training (2-3 sessions/week) for at least 12 weeks to see measurable benefits in muscle mass and strength.
• Choose high-purity creatine supplements (like Bulk Supplements brand) to avoid contaminants – avoid getting equivalent dose from meat due to carcinogen risks.
• Inform your doctor if you start creatine supplementation as it may temporarily elevate creatinine levels (a kidney function marker) without actual kidney impairment.

Supplements & Protocols Mentioned

• Creatine monohydrate: 3g/day (slow saturation) or 20g/day for 1 week (loading phase). Optimal timing: post-workout.
• Resistance training: 2-3 sessions/week minimum when using creatine for sarcopenia prevention.

Notable Quotes

“Creatine monohydrate is the single most effective ergogenic supplement available to athletes for increasing exercise capacity and lean body mass during training.”

Bottom Line

For fighting age-related muscle loss, combine 3g daily creatine monohydrate with regular strength training, choosing third-party tested supplements for purity.

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