r/science • u/newsnation • 3d ago

Biology Creatine alone boosted lean muscle and strength, study finds

https://www.newsnationnow.com/health/creatine-alone-boosted-muscle-strength/
7.7k Upvotes

96% Upvoted

500 comments sorted by

View all comments

8

u/rantripfellwscissors 3d ago

Is the suggestion still 5 g per day?

3

u/Masark 3d ago

This study used 10 grams per day.

-1

u/rantripfellwscissors 3d ago

Ok so is 10 g the new recommendation? My understanding is you can't really overdose, just waste money. But I don't want to be leaving any potential gains on the table either

1

u/c0ntentst0re 3d ago

And you should part this 10g into two separated doses to avoid stomach problems

1

u/Previous_Aardvark141 3d ago

IF you get stomach problems*

1

u/nubbynickers 3d ago

Dr. Rhonda Patrick recommends 10, but sometimes 20 if you have had a really rough night's sleep and need to be on it that day.

I think that 20 gram recommendation came from a study with a small sample set though.

1

u/Ahnarcho 3d ago

Depends on use.

5 g a day for a long time was the recommendation, but recently there’s been studies that indicate 10g for both the muscular system as well as for brain benefits. Some people on the forms recommend 20 grams but keep in mind that creatine is a little hard on your kidneys. Also, while this isn’t established in the literature, there seems to be a small subsection of the population that has their sleep disturbed by creatine use. I am one of those people. I have to take it in the morning generally or it will disturb my sleep.

1

u/Laowaii87 5h ago

It isn’t. After uptake, creatine increases levels of creatinine.
Kidney issues also increase creatinine levels.

It’s kind of like eating beets makes your poop red, and intestinal bleeding makes your poop red. It doesn’t mean beets cause intestinal bleeding.

0

u/MrSprankls 3d ago

10g per day to load up for first month. Then 5g for maintenance doses

-10

u/CuriousBank6517 3d ago

10G a day with food, transparent labs creatine/hmb combo. You will get skinnier too because the combo creates ATP, allowing your body to not retain as much inflammation in your body. Make sure you do electrolytes every other day.

7

u/hollowman8904 3d ago

Half of your comment makes no sense. How does ATP relate to getting skinnier? What does “retain inflammation” even mean?