1 rich Libsyn https://www.libsyn.com 90 600 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:&amp;nbsp;if 5 grams a day works… what about 20? 30? 50? That’s where mega-dosing was born. In this episode, I break down: The truth about muscle saturation and why more isn’t better Where the “mega-dose” idea came from (and how supplement companies spun it) The side effects and wasted money nobody talks about What the latest 2024-2025 research actually shows 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: 3-5 g/day works. That’s all you need. Loading is optional (20 g/day x 5-7 days → then 3-5 g/day). Mega-dosing has no added benefit for size, strength, or recovery in healthy athletes. Side effects go up as the dose goes up (bloating, cramps, GI distress). Creatine monohydrate wins - no need for fancy “new” versions. The Art of Performance Podcast https://sites.libsyn.com/399845 <iframe title="Libsyn Player" style="border: none" src="//html5-player.libsyn.com/embed/episode/id/38342130/height/90/theme/custom/thumbnail/yes/direction/forward/render-playlist/no/custom-color/88AA3C/" height="90" width="600" scrolling="no" allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen></iframe> https://assets.libsyn.com/secure/content/193437230