Max Lugavere: The Creatine Scam Nobody Talks About
Peer-Reviewed Research
Key Takeaways
- Use creatine monohydrate – It’s cheaper, well-researched, and equally effective as HCL.
- Take 3-5g daily (women may need less, men/muscle-heavy individuals may need more).
- Increase to 10-20g temporarily during stress, jet lag, or sleep deprivation for cognitive benefits.
- Timing doesn’t matter – Take it anytime, but consistency is key.
- Skip loading phases unless rapid muscle saturation is needed (then use 25g/day temporarily).
Supplements & Protocols Mentioned
- Creatine monohydrate (3-5g daily standard dose, up to 20g for cognitive benefits)
- PURI creatine (with added taurine)
- Keon creatine
- Momentous creatine
Notable Quotes
“Creatine monohydrate has under its belt decades of research with regards to physical performance, body composition, safety… I would not spend my money on creatine HCL.”
Bottom Line
Stick with affordable creatine monohydrate at 3-5g daily, increase dose temporarily for cognitive benefits, and ignore expensive HCL marketing claims.
Explore supplements mentioned in this video
Explore More
- Max Lugavere’s Full Protocol — supplements, dosages, and daily routine
- Compare All Protocols — side-by-side protocols
Watch the Full Video
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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