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:
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.
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.
