1💪Gym
Creatine
⚡
Action Protocol
Take 5 grams daily for two weeks, then switch to 2 grams daily for long-term maintenance.
Evidence Gallery
In Depth Protocol
- The ATP Bottleneck: Creatine optimizes your body’s primary energy bottleneck: Adenosine Triphosphate (ATP). By saturating Phosphocreatine (PCr) stores, it creates a crucial fuel bridge during high-intensity effort when ATP is depleted faster than it is produced.
- Physical Recovery: The stored PCr rapidly recycles spent energy, instantly restoring high-potency ATP. This mechanism drives physical results by fueling more reps for greater mechanical tension and muscle growth.
- Cognitive ROI: Cognitively, it buffers brain energy during metabolic stress or sleep deprivation, preventing mental fatigue to preserve IQ and working memory.
✅ Pros
- Boosts IQ by ~2 points and short-term memory
- Increases maximal lifting strength by 8-14%
- Adds 1-2kg of lean muscle mass
⚠️ Cons
- Causes 0.5-1.5kg of initial water retention
- Potential kidney stress if dosed in excess
Sources & Verification
Reviewed by Tomas|Last updated: 11/24/2025