Joe Rogan: Most People don’t consume enough Creatine

Physionic

Dec 20, 2024

Episode description

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0:00 - Introduction
0:42 - Creatine for Sleep Deprivation & Creatine Dosing
3:36 - Types of Creatine
5:22 - Meat consumers don't need creatine?
6:35 - Creatine Popularity and More
7:44 - How does Creatine work?
9:05 - Plant based, then creatine deficient?
9:54 - Main Points

References
[A] Gordji-Nejad A, Matusch A, Kleedörfer S, et al. Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Sci Rep. 2024;14(1):4937. Published 2024 Feb 28. doi:10.1038/s41598-024-54249-9

[B] McMorris T, Harris RC, Swain J, et al. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. Psychopharmacology (Berl). 2006;185(1):93-103. doi:10.1007/s00213-005-0269-z

[C] Eghbali E, Arazi H, Suzuki K. Supplementing With Which Form of Creatine (Hydrochloride or Monohydrate) Alongside Resistance Training Can Have More Impacts on Anabolic/Catabolic Hormones, Strength and Body Composition?. Physiol Res. 2024;73(5):739-753.

[D] Blancquaert L, Baguet A, Bex T, et al. Changing to a vegetarian diet reduces the body creatine pool in omnivorous women, but appears not to affect carnitine and carnosine homeostasis: a randomised trial. Br J Nutr. 2018;119(7):759-770. doi:10.1017/S000711451800017X

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Mindsip insights from this episode:

Utilize creatine to recharge brain energy

Creatine acts as a backup energy system by holding onto a phosphate molecule that can be donated to recharge spent ATP molecules in the brain.

#ATP

#creatine

Utilize single dose of creatine to combat sleep deprivation effects

A single dose of creatine can provide cognitive benefits the day after you've been sleep-deprived, even without long-term loading.

#creatine

#sleep

Take 5 grams of creatine daily for optimal muscle saturation

A 5-gram daily dose of creatine will be sufficient for the vast majority of people to achieve muscle saturation for physical performance.

#creatine

#muscle

Question higher creatine doses for proven benefits

The idea that 20 grams of creatine offers more benefits than 5 grams is a possibility but is not backed by appropriate scientific studies.

#creatine

#research

Choose cheapest creatine monohydrate for effectiveness

You should just buy the cheapest creatine you can find, which is usually creatine monohydrate, as it's the most studied and equally effective form.

#creatine

#supplement

Consume multiple pounds of meat for adequate creatine intake

One pound of beef or pork provides only 1.4 to 2.3 grams of creatine, so you would need to eat multiple pounds daily to get a supplemental dose.

#creatine

#supplement

Supplement with creatine for optimal health on plant-based diets

It is likely even more important for people on plant-based diets to supplement with creatine, as studies show that even a vegetarian diet reduces bodily stores.