Ep 70: Mega-Dosing Creatine - Science, Scam or Shitshow?
Description
Creatine works...it’s the most researched supplement in sport, proven to boost strength, power, recovery and even brain health. But somewhere along the way, people started asking: if 5 grams a day works… what about 20? 30? 50?
That’s where mega-dosing was born.
In this episode, I break down:
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The truth about muscle saturation and why more isn’t better
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Where the “mega-dose” idea came from (and how supplement companies spun it)
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The side effects and wasted money nobody talks about
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What the latest 2024-2025 research actually shows
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Exactly how much creatine you need to perform at your best
Spoiler: once your muscles are full, they’re full. Mega-dosing is just expensive diarrhoea.
Key Takeaways:
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3-5 g/day works. That’s all you need.
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Loading is optional (20 g/day x 5-7 days → then 3-5 g/day).
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Mega-dosing has no added benefit for size, strength, or recovery in healthy athletes.
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Side effects go up as the dose goes up (bloating, cramps, GI distress).
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Creatine monohydrate wins - no need for fancy “new” versions.
United States
