power up mushroom
creatine monohydrate masterclass
Everyone wants to be healthy. Even if you aren't right now, deep down, you want to be.
Unfortunately, it usually takes a defining moment for people to recognize they need to change.
We live in an age where it's possible to move the needle slightly through "magic pills" and hacks, and people pay a pretty penny for what amounts to... not much.
Big pharma, big grocery, big whatever, all charge extra because they know you want to be fit.
Think about Whole Foods charging $14 for a dozen eggs that I still buy because the yolks look pretty.
The real problem? Information overload. You have no idea how to spend your money or where to look for guidance. Who's right? Who's wrong? What matters?
Most Magic Potions are Useless
In reality, there are only a few things you need to master to be a health titan.
Diet. Exercise. Lifestyle. That's it.
Most folks do everything except the actual work that makes a difference, instead reaching for easy solutions that barely move the needle.
Medications, health trackers, wearables, wired earphones, and most importantly...
Supplements.
Supplements are exactly that… supplemental. Yet somehow they've become everyone's first thought. The industry is booming because everyone wants health now, the easy way.
People ask me what supplements I take before they ask about my diet or training routine.
Sorry, but supplements will never move the needle the way you think they will. No amount of fish oil reverses a nightly glass of wine.
Clean up your house before buying new furniture…
"Gurus" excel at fear mongering you into buying their magic pills , "All for just $40 per month!" They don't know you, your bloodwork, or your energy levels.
How many people actually check if a supplement is improving a specific deficient biomarker? Not many.
Don’t fall into the same traps I have.
I promise, I've wasted more money on useless supplements than most 25-year olds. I'm here to help you avoid my mistakes.
That said, supplements can be awesome when used correctly… to correct deficiencies, optimize performance, and enhance recovery. But they must be worth it, taken for the right reasons, with proven efficacy.
That's why I only take 3 supplements. Ones I know work. I've already covered protein.
There's one that's gotten a lot of hype lately, and rightfully so.
It's cheap.
It's safe.
It works.
The closest thing to a magical supplement I've ever seen.
Young or old. Man or woman. Active or inactive. You might benefit from looking into it.
The Fountain of Youth Is A Powder
Growing up, I hated the gym, I hated scheduled exercise. On the other hand, I was small. I wanted to be stronger, faster, fitter. I always wished there was some magical elixir that would turn me into a barbarian overnight.
Well, there kind of is, there always has been… names Monohydrate.
Creatine Monohydrate.
Here's the spark notes if you don’t care: Take creatine monohydrate (5g daily). It's safe for most everyone, unless you have kidney issues or mania (ask your doctor). It’s efficacious, it’s cheap, and in my opinion, it's one of the only supplements worth spending your money on.
What is Creatine?
Creatine is a naturally occurring compound found primarily in muscle tissue and the brain. You can obtain it through foods like red meat and fish.
Inside your cells, creatine helps regenerate ATP which is an energy molecule. When you supplement with creatine you increase the amount stored in your muscles allowing them to regenerate energy more quickly.
It basically functions as a small power reserve for when your body needs some extra juice.
Creatine touts some pretty impressive benefits, both cognitive and physical.
The History
Creatine was initially used by athletes and weightlifters. Over time, research expanded, making creatine one of the most studied supplements in nutrition.
Scientists are now exploring creatine beyond just physical benefits. Healthy aging, rehab, cognitive and neurological protective benefits are all emerging, while the downside risks continue to diminish.
Creatine has had an impressive journey, rising from underdog to claim the championship belt at rapid pace.
The Physical Benefits
Creatine is like a Mario mushroom for your gym performance.
Strength and power increase by saturating muscles with extra creatine. It helps you lift heavier and push out more reps, with studies showing up to a 5–15% boost.
15%, yo.
The International Society of Sports Nutrition calls creatine "the most effective ergogenic nutritional supplement" for increasing training capacity and muscle growth.
Creatine supports muscle hypertrophy by drawing agua into muscle cells. This enables higher training volume, enhanced recovery, and improved muscle growth.
Research indicates creatine can accelerate muscle building by up to 33%, meaning progress that would normally take 5 months could be achieved in approximately 3.5 months.
Yup.
Please note, supplementing with creatine does lead to an initial 1-3 pound weight gain. Ladies, this is a good thing. The scale doesn't matter if you look good and feel good, I promise. DM me to argue.
In older adults, creatine helps offset age related muscle loss, making it a top tier supplement for healthy aging. It's been shown to boost strength, increase lean mass, improve bone density, and even support brain health.
For sports involving repeated efforts like sprints or intervals, creatine reduces fatigue between stints by helping you “regenerate” energy more quickly.
Creatine aids recovery by lowering inflammation and muscle damage post-workout, reducing soreness, and helping muscles stay hydrated and less injury-prone.
It has also been shown to help reduce muscle atrophy from bouts of physical inactivity.
Phew.
Want to turn into Master Chief? This is the answer.
The Cognitive Benefits
The brain is a greedy little dog. It devours energy like nobody's business. It needs air support.
This is where creatine steps in. "SSIIDDDEEEE KICK" - Sky High"
More creatine means more ATP which means more fuel for your little monkey brain.
Although this is a new area of research, creatine has been shown to reduce headache, boost short term memory, attention, and processing speed.
This is especially true in people with lower brain energy levels.
For example, my brother (kidding), vegetarians, the overworked, or the sleep deprived.
Vegetarians don't get much from food, this isn't a political attack, relax.
Personally, I've noticed a huge boost in energy on less sleep which is pretty cool.
A 2024 study found that adults over the age of 60 saw cognitive gains from creatine. Better memory, sharper thinking, and improved intelligence scores. Not bad for a little scoop of dust.
It's also showing promise as a neuroprotective agent in diseases like Parkinson's and has demonstrated improvements in symptoms for patients with PTSD.
Research indicates it may enhance recovery from brain injuries as well. It's not in miracle cure territory (yet), but it's promising enough that scientists keep digging.
Creatine has also shown promise in supporting overall mood. Some research suggests it can enhance the effects of antidepressants and even lower the risk of depression. One study found that people with the lowest creatine intake had a 42 percent higher rate of depression. Big oof.
One caveat.. if you have bipolar disorder, steer clear. There are rare cases of creatine triggering mania. But for most people, it's a no-brainer (haha get it).
Congratulations, creatine might finally make you smart (I am room temperature IQ).
There is tons of new literature around maxdosing creatine (20-25g per day), I’m not comfortable speaking on this yet, but its in the pipeline and looks cool.
Cons
The list of cons is relatively short but I'd be a fraud if I didn't mention them…
Creatine does cause minor weight gain due to increased muscle hydration, which might not be great for certain athletes.
I don't think any of you are horse jockey's or MMA fighters…
There has been note that some people might experience gastric discomfort, especially if they try to load creatine in large quantities, but usually this can be managed by splitting up doses or changing brands.
Creatine may elevate blood creatinine levels, which could appear concerning on kidney function tests. Research however, hasn't demonstrated kidney damage in healthy individuals using creatine supplements. Regardless of your health status, it's advisable to inform your doctor about your creatine supplementation.
There is no substantial evidence that suggests creatine causes hair loss.
Who Should/Should Not Be Taking Creatine?
If you care about feeling and looking better, you should probably be taking creatine.
The real question is, who shouldn't?
People with kidney issues should avoid it unless cleared by a doctor, as should those with bipolar disorder due to rare but reported cases of mania.
Pregnant or breastfeeding women are advised to skip it for now since long-term safety data is limited.
I wouldn't recommend putting your 9 year old on creatine, because well, why?
People who are highly weight-sensitive (especially for sport) might need to pass.
Please don't skip creatine because you're afraid of the scale moving a pound.
And of course, anyone on specific medications or with allergies should check with their doctor first.
Best Practices for Use
The only type of creatine you should take, is creatine monohydrate. It's the most studied form, it works, it's shown to be safe, and it's cost effective.
There is no better alternative.
5g per day is generally sufficient.
If you’re really interested in the cognitive benefits, or you’re extremely stressed or fatigued, you can probably take closer to 10g per day, but it’s possible that 5g is already checking most of the boxes. It’s possible you’ll just pee out the excess and then you’re just wasting your mula.
Up to you to decide between the potential upside vs dollars saved. Personally, I take 5g for now, but have also never tried taking 10g.
It will take 3-4 weeks for creatine to fully saturate the muscles so be patient. You can "load" it to get there faster by taking 20g per day for a week, but I wouldn't rush it if you've never taken it before.
Timing doesn’t matter, but be consistent. Remember, it's all about the level stored in your muscles, you need to keep it topped off. I take mine the same time every day, just like I would any other supplement. Make it routine.
The idea that creatine dehydrates you has been debunked, but it may make you slightly more thirsty, up your water intake marginally. It's not rocket science, if you're thirsty, drink more water.
You do not need to cycle off of creatine for safety reasons.
I always opt for the highest quality supplements I can find. If you care, "Creapure" (a German made creatine known for its purity), is the best option.
You can also look for ones that are third party tested. Amazon has tons of options, but I’d make sure the only ingredient on the label is “creatine monohydrate.”
Don’t waste your money on some nonsense product that promises that you’ll piss out diamonds or that it will reduce bloating. Don’t be silly.
Here's what I take:
In Summary:
Yes, creatine is awesome… but please combine it with training, it's not a substitute for hard work or a good diet. Let it amplify your results.
If you have questions ask your doctor, please, I'm just a boy.
Creatine is safe, effective, and cheap… it’s a powerful weapon most people would benefit from wielding.
It should top your list of supplements without question. Personally, I’m long on the future of creatine! Buy stock!
If you made it here, thanks for reading. Godspeed.
—Dante