Is Creatine What It's Cracked Up to Be?

A roundup of discoveries, updates, and advice to keep you living (and feeling) your best.

- by MADISON FREEMAN

Creatine’s long been the king of supplements, but new research published in Nutrients found that 5 grams of creatine daily (the recommended amount) did little in the way of gains. In the study, half of the participants took 5 grams of creatine each day, while the others took nothing. During a one-week “wash-in” phase before training began, the creatine group did show a bump in lean body mass. However, researchers believe it was likely just water retention, because once the training started, the muscle gains between both groups leveled out. Don’t toss your creatine just yet—it’s still key for recovery and brain power. But if you're in it for the gains, stick to whey or plant protein powder.

JUNK FOOD HIJACKS YOUR BRAIN

Think a cheat week won't hurt? New research says otherwise. In fact, just five days of eating ultra-processed junk can mess with your brain’s hunger signals and spark food cravings that linger, even after you're back to clean eating. The study, published in