Creatine 2025: Muscle + Brain Upgrade (3–5g Protocol That Actually Works)

Creatine isn’t just a “gym bro” powder—it’s the simplest daily habit to lift heavier, recover faster, and think clearer. In this episode, we demolish myths, show the real safety data, and give you a no-BS plan you can start today.

What you’ll get:
• Exact 3–5 g daily protocol (loading optional)
• When timing matters—and when it doesn’t
• The only legit stack (beta-alanine)
• Quality checklist (what to buy, what to avoid)
• Women and 55+ benefits you’re missing
• Why cramps/kidneys/hair-loss myths won’t die

Start your upgrade: https://www.tiktok.com/t/ZPHtrLf1wy1xB-CdVXH/
#creatine #fitness #strength #supplements #evidencebased #workout #recovery #brainpower