Premier Cardiovascular Health and Performance Podcast

#31: A Conversation on Creatine

Episode Summary

In this solo episode, Dr. Chris Huff breaks down the science, history, and surprising brain-boosting benefits of one of the most studied supplements in the world. If you’ve ever wondered whether creatine is safe, effective, or right for you, this episode clears the confusion with clinical clarity.

Episode Notes

In this solo episode, Dr. Chris Huff unpacks the science behind creatine: how it works, who it’s for, and why it’s earned its place as one of the top three most effective supplements on the market. Whether you're an athlete, aging adult, or sleep-deprived parent,

You'll learn:

What creatine actually is, and how your body uses it to rapidly generate energy
How the phosphagen system works during short, explosive activity
The difference between creatine monohydrate and other trendy forms (spoiler: stick with monohydrate)
How creatine supports brain health, mental clarity, and sleep deprivation
Dosing, myths, safety, and how to choose a trusted, high-quality supplement

Creatine isn’t magic, but if you’re putting in the work, it’s a smart ally to have in your corner.

Top 3 Actionable Takeaways

Choose Quality Over Hype: Stick with creatine monohydrate, ideally Creapure, and make sure it’s NSF-certified.
Start Small, Stay Consistent: 5g daily is a solid dose. Skip the loading phase if your stomach says no thanks.
It’s Not Just for Muscles: Creatine has growing research supporting its cognitive and neuroprotective benefits.

Resources & Mentions

Kreider et al. (2022) – ISSN Position Stand on Creatine
📄 DOI: 10.1186/1550-2783-4-6

Avgerinos et al. (2018) – Creatine and Cognition Meta-analysis
📄 DOI: 10.1016/j.exger.2018.04.013

Rawson & Volek (2003) – Muscle Damage and Recovery
📄 DOI: 10.1519/1533-4287(2003)017

Poortmans & Francaux (1999) – Long-Term Renal Function
📄 DOI: 10.1097/00005768-199908000-00005

✅ NSF Certified for Sport: https://www.nsfsport.com

Let’s Connect:

Work with me: Premier Cardiovascular Health

Facebook: https://www.facebook.com/chris.huff.9480

Instagram: @hufcm