About this episode

Jason Wright interviews Dr. Jose Antonio about the benefits and misconceptions surrounding creatine and other popular supplements.

Creatine Beyond Muscle: Cognitive Benefits, Supplement Basics, and Pragmatic Sports Nutrition with Dr. Jose Antonio Jason Wright interviews Dr. Jose Antonio about creatine’s mainstream status, dosing (3–5 g/day vs. 10–20 g/day), and emerging cognition data, noting higher doses may be needed to raise brain creatine and benefits appear mainly under stress such as sleep deprivation, with vegans/vegetarians responding more. Antonio argues for a pragmatic approach that values RCTs but also real-world evidence, and debunks myths about “better” creatine forms (monohydrate is best studied), puffiness, and liver/kidney harm. He recommends focusing on exercise first, then basics like post-workout protein, creatine, a multivitamin, and omega-3s, with performance aids (sodium bicarbonate, beta-alanine, nitrates, carbs) depending on sport. They discuss EAAs, fasting, GLP-1 weight loss and lean mass loss, and Antonio’s current research on energy drinks (mostly caffeine), beta-hydroxybutyrate, and a planned creatine/eye-tracking study relevant to sports. Antonio invites listeners to the ISSN conference in Fort Lauderdale (June 17–19). 00:00 Creatine Comes Full Circle 03:56 Creatine Mainstream…

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