Brad Stanfield on Creatine
27 episodes · 79 references · 2021–2025
- Stanfield personally takes 5g creatine monohydrate daily for longevity and views it as one of few supplements with strong evidence for muscle performance - Endorses creatine for strength, recovery, and potential cognitive benefits, but notes it doesn't help endurance performance or bone health in post-menopausal women - Emphasizes supplementation must be paired with exercise; no recommend-against or stopped-taking evidence exists
Consumption
- Takes 5g of creatine monohydrate daily as his chosen form - Selects creatine monohydrate specifically because it is the most commonly studied form - Uses creatine as part of a longevity-focused supplement strategy to extend healthy years
Benefits
- Effective for lower limb strength in exercises under 3 minutes and recognized by ISSN as the most effective supplement for high-intensity exercise and lean mass - May reduce muscle damage, cramping, strains, and injuries while enhancing recovery from intense exercise - Potential cognitive benefits including improved short-term memory and intelligence; also acts as an antioxidant by reducing reactive oxygen species
Best Practices
- Can rapidly load muscle creatine stores by taking 5g four times daily for 5–7 days - Supplementation must be paired with exercise to improve bone and muscle strength long-term - No specific timing or cycling guidance discussed beyond loading protocol
Cautions
- Does not improve endurance performance, though it still aids muscle recovery in endurance trainers - Failed to improve bone health, lean muscle strength, or function in older post-menopausal women - No serious safety warnings or recommend-against positions discussed
“Personally I take 5 grams every day including on the days that I don't work out.”
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“I am of course talking about creatine... and the brand that I personally use.”
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“I use creatine to extend my healthy years on planet Earth.”
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“Personally I take 5 grams of creatine every day, including on the days that I don't work out.”
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“Creatine supplementation improved memory performance compared to a placebo, and it was particularly strong for older adults.”
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“Studies have found benefits ranging from increased power and endurance to strength training to enhanced recovery.”
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“We've got fantastic research showing that it reduces muscle damage and enhances recovery from exercise.”
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“Creatine helps to produce this energy quickly, and it supports critical brain processes like memory and thinking.”
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“Personally I Take 5 grams of creatine every day.”
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“Supplementation alone isn't going to help us; it needs to be paired with exercise to improve bone and muscle strength in the long run.”
Why I Take Creatine | Muscle & Healthspan Benefits
“I recommend 5 grams a day to my patients. That's the same dose that my grandma and I both take.”
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