Brady Holmer

That loading dose isn't necessarily recommended anymore.

It's pretty much just start taking five to 10 grams per day tomorrow and never stop it.

So the loading dose doesn't appear to be optimal unless for some reason you need to get your muscle creatine stores up.

you know, in the next few days, then you need to take a loading dose.

But for most people, that doesn't appear to be important.

So it's pretty easy supplement to take.

It doesn't matter what time of day you take it because it doesn't have the acute benefits.

So just find a time during the day when it works and makes sense to take it.

Take five to 10 grams and just continue to take it.

It seems to have benefits for muscle performance and building strength.

Obviously, that's kind of

where the main benefits are probably most evidenced, and it was thought of as being like this bodybuilding strength supplement, which it obviously is.

So it allows you to train harder, which then allows you to build more strength and muscle mass.

But I think there's a lot of evidence coming out that it might be good for older adults to take for muscle strength as well.

For endurance athletes, it probably makes sense for them to take it.

And then there's a lot of stuff coming out about creatine in the brain for, you know, during sleep deprivation.

So just a lot of evidence that it's good to take.

There appear to be very few side effects.

It's very safe.

And all of the myths, I think Stu was talking about some of the myths regarding hair loss or kidney health.