Dr. Stacy Sims

Yep. That is the prevailing myths around creatine. And what's the expression people use? The dose or the poisons in the dose, right? So that's part of the creatine. So if we're looking at the bodybuilding set and how it increases muscle capacity and training status. So if we're using a lot of creatine, the dosing for bodybuilding is five grams, four times a day with creatine.

Yep. That is the prevailing myths around creatine. And what's the expression people use? The dose or the poisons in the dose, right? So that's part of the creatine. So if we're looking at the bodybuilding set and how it increases muscle capacity and training status. So if we're using a lot of creatine, the dosing for bodybuilding is five grams, four times a day with creatine.

one gram of carbohydrate and we see that creatine helps store water within the muscle with glycogen and we want that for muscle performance because the idea of being able to train harder with creatine is to enhance the amount of of enzymes that are available for muscle contraction And creatine is part of the buffering system of that.

one gram of carbohydrate and we see that creatine helps store water within the muscle with glycogen and we want that for muscle performance because the idea of being able to train harder with creatine is to enhance the amount of of enzymes that are available for muscle contraction And creatine is part of the buffering system of that.

If we're looking at creatine for health and for women, the dose is three to five grams only once a day without carbohydrate. And the reason for that is women have around 70% of the stores that men have by the nature, for the most part, don't eat as much creatine-filled food as men. And we see that we use it for a lot of our fast energetics.

If we're looking at creatine for health and for women, the dose is three to five grams only once a day without carbohydrate. And the reason for that is women have around 70% of the stores that men have by the nature, for the most part, don't eat as much creatine-filled food as men. And we see that we use it for a lot of our fast energetics.

So like for our gut health, for our brain health, and then also for muscle performance. So if we're having women take three to five grams once a day, it does not have the same side effects as the bodybuilding set of taking five grams four times a day.

So like for our gut health, for our brain health, and then also for muscle performance. So if we're having women take three to five grams once a day, it does not have the same side effects as the bodybuilding set of taking five grams four times a day.

Yeah, you don't have to.

Yeah, you don't have to.

So this is all the bodybuilding stuff, right? So if you want to load, we see loading protocols over the course of two weeks, and you're starting to really saturate the body with those five grams four times a day. But for women, we see that three to five grams will fully saturate the body over the course of three weeks.

So this is all the bodybuilding stuff, right? So if you want to load, we see loading protocols over the course of two weeks, and you're starting to really saturate the body with those five grams four times a day. But for women, we see that three to five grams will fully saturate the body over the course of three weeks.

So that means that all our fast energetics, like I said, our gut, the intestines, and we're looking at the integrity of the intestinal cells and the mucosal lining. And we see that there is a greater incidence of GI distress in women. I think it's something like a five to one ratio of women to men having GI distress running.

So that means that all our fast energetics, like I said, our gut, the intestines, and we're looking at the integrity of the intestinal cells and the mucosal lining. And we see that there is a greater incidence of GI distress in women. I think it's something like a five to one ratio of women to men having GI distress running.

And it has to do with estrogen, but also has to do with what we call the mucosal lining of the intestines. So we want to maintain the integrity of the mucosal lining and creatine is really important for that. So if we're looking at saturating the body over three weeks with three to five grams, we improve that integrity so we have less GI distress.

And it has to do with estrogen, but also has to do with what we call the mucosal lining of the intestines. So we want to maintain the integrity of the mucosal lining and creatine is really important for that. So if we're looking at saturating the body over three weeks with three to five grams, we improve that integrity so we have less GI distress.

We also see that there have been randomized control trials looking at mood and specifically with regards to depression and anxiety. And women who are taking three to five grams of creatine will come out of a depressive episode more so than women who are just using an SSRI. So it's really important for brain metabolism.

We also see that there have been randomized control trials looking at mood and specifically with regards to depression and anxiety. And women who are taking three to five grams of creatine will come out of a depressive episode more so than women who are just using an SSRI. So it's really important for brain metabolism.

And when we're looking at that whole loading strategy for men, that's all about muscle performance. It's not about gut health. It's not about brain health. It's about muscle performance.

And when we're looking at that whole loading strategy for men, that's all about muscle performance. It's not about gut health. It's not about brain health. It's about muscle performance.