Creatine Magic. Alexander Lyadov

Creatine Magic. Alexander Lyadov

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Yesterday, I wrote that the secret to a productive life lies in the basics.


Take, for instance, Dr. Andrew Huberman's 5 pillars of health:





Social connection

If these fundamentals are missing from your life, nothing can compensate. But suppose you're making progress in all these areas. How can you further support your body with minimal effort?

For me, the greatest revelation was creatine. I'd known about it since I was young. But I had never tried it until a year ago when I studied the literature and gave it a try. The results were astounding.

My athletic performance improved so rapidly that it couldn't be explained by other factors. Even my wrestler friends started teasing me, asking, "Are you on steroids?" I noticed a significant increase in strength and endurance in jiu-jitsu. The scale confirmed that I had gained 5-7 kilos of muscle.

A few interesting facts about creatine:

It's produced in the bodies of vertebrates.

It's an energy source for fully charging mitochondria and replenishing ATP reserves.

It's one of the safest and most well-researched supplements.

It's beneficial for everyone, from young athletes to elderly individuals.

Most people can take 3-5 grams daily for decades.

Consult a doctor if you have kidney conditions.

It's best to separate the intake of caffeine and creatine by a couple of hours.

Use specifically creatine monohydrate.

Benefits of creatine:

Increases strength and power during physical exercises.

Enhances endurance and the ability to perform high-intensity tasks.

Boosts muscle size by retaining water and creatine phosphate.

Reduces recovery time after intense workouts.

Decreases muscle fatigue and pain.

Plays a significant role in maintaining bone strength in postmenopausal women.

Enhances cognitive functions and reduces brain fog.

Acts as a neuroprotector, aiding in brain protection.

Potentially guards against neurodegenerative diseases, including Parkinson's, Alzheimer's, strokes, and more.

Potentially helps regulate mood and reduce depression symptoms.

Might potentially alleviate PTSD symptoms.

It's no wonder that Dr. Andy Galpin calls creatine the "Crown Jewel" and the "Michael Jordan" of all sports supplements.

There's only one "but" – creatine won't work if you're just lounging on the couch. You need to actively engage in some form of sport.

Alexander Lyadov