Creatine monohydrate is the preferred form of creatine, and consumers should be skeptical of gummy forms due to stability issues that can lead to breakdown into creatinine.

“So I would say go with the creatin monohydrate form which is kind of like the the one that's been tested most in studies and so on and go with something that NSS certified.”

Creatine supplementation is a highly effective, safe, and inexpensive way to increase lean muscle mass and strength, and it is a fundamental supplement for most people.

“when I see people talk about like some of these other supplements and they're not even taking creatin monohydrate I'm like well you're you're stepping over pennies or sorry you're stepping over dollars to pick up pennies because this is just the lowest hanging fruit”

Creatine monohydrate is the most effective and safe form of the supplement to consume.

“it's the only standard so when I say creatine today it's monohydrate and the reason being it's is based on its safety and efficacy”

Creatine supplementation is highly beneficial for brain function, particularly under conditions of high cognitive demand, stress, or sleep deprivation.

“it turns out if you can if you can give your brain more of that creatine particularly under a period of anything that's causing stress. So let's say lack of sleep or let's say emotional psychological stress or in my case high cognitive load where you're just every day learning concepts, complex thin”

Daily creatine supplementation provides significant benefits for brain function and stress resilience in addition to its well-established role in muscle growth and energy production.

“If you take 15 g of creatine on a day when you are sleep deprived, it has been shown to improve focus and working memory. Right. And so, why is that? How is that working? What's going on? Well, what we think is that initially the muscle wants a lot of the initial creatine.”