Dr. Darren Candow

So today I will take 20 grams because I flew down from Canada.

I'll take 20 grams again tomorrow.

But when I get back home, I'll decrease it back down to 10.

If any is being excreted down the toilet, I'm totally fine with that.

Creatine is very cost effective, but I want to make sure I'm maximizing all my abilities and the immune system, especially in Canadian winters, is really heightened and activated.

And I really have found in the last few years I'm not getting flu-like symptoms.

Hopefully that's from exercise or diet.

But who knows?

Maybe creatine is helping because there is some anti-inflammatory effects.

Yeah, and I love learning.

And this is just, so 20 grams might be too low.

It's surprising to your viewers.

So another study came out of Germany.

They did this very elegant design.

It was a crossover.

And they gave 0.35 grams per kilogram.

So even if you're only 70 kilograms, that's 25 grams in a bolus dose.

And they measured it for 21 hours of sleep deprivation.

And it really improved memory, cognition, and it increased brain creatine content.

So that high a dose, not only does it get into your plasma or blood really quickly, probably in about three hours it's peaking.