{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Ep 70: Mega-Dosing Creatine - Science, Scam or Shitshow?","description":"Creatine works...it\u2019s 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\u2026 what about 20? 30? 50? That\u2019s where mega-dosing was born. In this episode, I break down:   The truth about muscle saturation and why more isn\u2019t better   Where the \u201cmega-dose\u201d 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\u2019re full. Mega-dosing is just expensive diarrhoea. Key Takeaways:   3-5 g\/day works. That\u2019s all you need.   Loading is optional (20 g\/day x 5-7 days \u2192 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 \u201cnew\u201d versions.   ","author_name":"The Art of Performance Podcast","author_url":"https:\/\/sites.libsyn.com\/399845","html":"<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>","thumbnail_url":"https:\/\/assets.libsyn.com\/secure\/content\/193437230"}