charles

If ethnicity exists at all, which it obviously does, then English is an ethnicity. This is a simple statement of fact. It is possible to be culturally English or French or Japanese, etc, but ethnically be different. The first is “software”, the other is “hardware”. This should not be license to be cruel or unfair to people of a different ethnicity. I believe we should be fair to all ethnicities, but not pretend that one or another does not exist.

Why I upped my creatine dose to 10 grams per day. I used to take 5 grams of creatine daily, which provides solid benefits for muscle strength and performance (when combined with resistance training). Recently, I increased my dose to 10 grams, and here’s why I made the switch. Research suggests that 10 grams of creatine per day may offer additional advantages, particularly for brain health. Studies show that this higher dose increases creatine levels in areas like the grey matter, white matter, and thalamus more effectively than lower doses, such as 4 grams, over an 8-week period. This is likely due to a "spillover effect", where excess creatine benefits the brain once muscles are fully saturated. While 5 grams is effective for physical performance, 10 grams seems to provide a broader range of benefits, including potential cognitive support and bone health. If you’re considering creatine supplementation and want to maximize its effects, a 10-gram daily dose could be worth exploring.

Our paper was just published in the Journal of Psychiatry & Brain Science. 5 grams of creatine per day saturates your muscles, but is likely too low for the brain. 🧵1/10