Gil Carvalho on Creatine
2 episodes · 10 references
- Carvalho presents creatine as one of the most well-supported supplements, citing benefits for muscle, cognition, blood sugar, and recovery - He discusses dosing protocols (5g/day maintenance, optional loading phase) and flags cautions around kidney markers and DHT elevation - No evidence of personal consumption; all references are educational reviews of clinical literature
Benefits
- Increases strength even in older adults and those with muscular dystrophies, while adding ~0.8 kg fat-free mass and reducing body fat by ~0.28% - Improves short-term memory, reasoning, attention, and processing speed by supplying ATP to neurons - May lower A1C and post-meal blood sugar in diabetics; accelerates muscle recovery by activating satellite cells
Best Practices
- Standard protocol: 5 grams per day for at least 3 months based on trial design - Optional loading phase: 25 grams per day for 1 week, then 5 grams per day maintenance - No specific timing, form, or cycling guidance discussed beyond these two protocols
Cautions
- Supplementation can raise blood creatinine levels, potentially triggering false kidney-dysfunction flags on lab tests - Individuals with pre-existing kidney conditions like polycystic kidney disease lack safety data and should be cautious - DHT levels rose 56% after a loading week and remained 40% elevated after 3 weeks, a concern for hair-loss-prone individuals
“Creatine helps increase strength, an effect seen even in older adults and even in individuals with muscle conditions like muscle dystrophies.”
Doctor Reveals: Why I do NOT take Creatine (+ who it IS and is NOT right for)
“Evidence indicates creatine can improve short-term memory, reasoning, attention, and information processing speed by providing energy to neurons in the form of ATP molecules.”
Doctor Reveals: Why I do NOT take Creatine (+ who it IS and is NOT right for)
“Creatine helps you build muscle and lose fat, with studies showing it increases fat-free mass by an average of 0.8 kilos while reducing body fat percentage by roughly 0.28%.”
Doctor Reveals: Why I do NOT take Creatine (+ who it IS and is NOT right for)
“Creatine may help control blood sugar, as a randomized trial found diabetics supplementing with it lowered their glycated hemoglobin (A1C) and post-meal blood sugar levels.”
Doctor Reveals: Why I do NOT take Creatine (+ who it IS and is NOT right for)
“The regime was five grams of creatine a day for 3 months. That was the duration of the trial.”
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