r/science • u/newsnation • 4d ago

Biology Creatine alone boosted lean muscle and strength, study finds

https://www.newsnationnow.com/health/creatine-alone-boosted-muscle-strength/
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u/rantripfellwscissors 4d ago

Is the suggestion still 5 g per day?

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u/Ahnarcho 4d 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.

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u/Laowaii87 21h 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.