Creatine is considered one of the most extensively researched dietary supplements and is no longer relevant solely in bodybuilding. But how much creatine should you take daily? Can it improve brain function in addition to muscle building? And how dangerous is creatine really for the kidneys?
In this episode, Dr. Jonathan Apasu talks with Holger Gugg, founder of HBN Supplements and sports nutrition expert, about the scientific findings surrounding creatine. Together they clarify which effects are actually proven, why creatine monohydrate is usually the best choice, and which myths surrounding dosage, water retention, and kidney health finally need to be debunked.
Topics of this episode:
- Understanding creatine: How it supplies muscles and the brain with energy
- The optimal dosage: Are 3, 5, or 10 grams daily useful?
- Creatine and brain function: What research reveals about concentration and sleep deprivation
- Intake and timing: Why consistency is more important than the perfect time
- Creatine monohydrate vs. HCL: Which form really impresses
- Creapure and product quality: What you should look for when buying
- Water retention: What actually happens in the body
- Creatine and kidneys: Why elevated creatinine levels do not automatically mean kidney damage
If you want to learn how you can use creatine effectively, which benefits are scientifically proven, and what you should pay attention to when taking it, then be sure to listen in!
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