This video features a conversation between Steven Bartlett and Jeff Cavaliere, a renowned physical therapist and strength coach. The discussion centers on fitness, longevity, nutrition, and supplementation, with a particular focus on dispelling common misconceptions and providing practical, science-based advice for achieving and maintaining optimal health.
The optimal creatine intake depends on several factors, including body weight and the type of creatine used. Jeff Cavaliere notes that new research suggests individuals over 200 lbs may benefit from 8-10 grams per day, while those around 120 lbs, including many women, might only need 2-3 grams. He also mentions that creatine monohydrate is typically taken at a higher dosage (potentially 5 grams or more, depending on body weight) compared to creatine hydrochloride, which is more absorbable and therefore can be taken in lower dosages. The loading phase, involving higher doses for a week to quickly reach full muscle storage capacity, is optional but may cause digestive discomfort for some. Without loading, the same capacity is reached more gradually (around 27-35 days).
