The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darre...

Creatine protocols and dosing according to latest studies. 

A Max Lugavere podcast on protein, creatine and essential amino acids

A deep dive and clear answers on dosage, timing and strength training.

Among other interesting things, what comes up is the term anabolic resistance. Anabolic resistence is connected to age, and older people cannot absorb and utilize properly as younger adults do. 

Aging has been associated with a reduced muscle protein synthetic response to protein intake, termed “anabolic resistance.” Physical activity performed before protein intake increases the use of protein-derived amino acids for postprandial muscle protein accretion in senescent muscle. Thus, the level of habitual physical activity may be fundamental to maintain the anabolic responsiveness to protein intake with aging.
"Anabolic Resistance of Muscle Protein Synthesis with Aging"

Burd, Nicholas A.; Gorissen, Stefan H.; van Loon, Luc J.C.

https://journals.lww.com/acsm-essr/fulltext/2013/07000/anabolic_resistance_of_muscle_protein_synthesis.6.aspx

PS The person who is interviewed, Angelo Keely, is the co-founder and CEO of Kion, a supplement company focused on science-backed products for performance, recovery, and longevity.

9 CRITICAL Supplements for 45+ Female Runners

In this video, Shona Hendricks, a sport scient from the university of Pretoria, breaks down how supplements like collagen, protein, creatine, vitamin c, zinc, probiotics etc. can help a female runner in menopause. 

If you are interested in Shona's training programs for female runners after 45, please check the link.

I tried CREATINE for 6 weeks … here's what happened, pros and cons

The Truth About Creatine & Exercise! 30% Of People Will Die From This! T...

How to go through your day after a poor night sleep

 I have used this hack, and it really helped me go through a difficult day after a very poor night sleep. According to an article published in www.nature.com,

Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation

https://www.nature.com/articles/s41598-024-54249-9

Max Lugavere from the "Genius Life" podcasts says:

"If you’ve ever felt mentally wrecked after a night of poor sleep, this study is fascinating. Researchers found that a single high dose of creatine monohydrate (0.35 g/kg) improved cognitive performance and processing speed during 21 hours of sleep deprivation. Normally, creatine’s brain-boosting effects require weeks of consistent intake, but this study suggests that a big one-time dose can temporarily counteract some of the metabolic and cognitive crashes caused by sleep loss. The creatine helped maintain brain energy levels, prevented a drop in pH, and even altered key brain metabolites — all signs that it may be a useful tool for those unavoidable sleepless nights. For reference, that dose translates to about 19g for a 120 lb person and 29g for a 180 lb person — much higher than the typical 3-5g daily dose that is typically recommended.

The LEGAL Performance Enhancer No One Tells Runners About

Studies on Creatine

 

Creatine and RA

https://pmc.ncbi.nlm.nih.gov/articles/PMC8839648/#abstract1

Oral Creatine supplementation: a potential adjunct therapy for RA patients 

https://www.wjgnet.com/2220-3214/full/v4/i3/22.htm

Muscle weaknes in R A 

https://pmc.ncbi.nlm.nih.gov/articles/PMC5605300/#s0045