The right amount of creatine to take
📌Text by Cleydson Sobral
Information about CREATINE ❗️
1) Gains in muscle mass, strength, and functional performance in older adults.
2) It does not affect kidney function on high-protein diets.
3) Healthy individuals should not exceed 5 g/day, as there is insufficient evidence to guarantee safety above this dosage.
4) The serving should be individualized.
5) Creatine combined with physical exercise improves glycemic control in people with diabetes.
6) Caffeine does not cancel out creatine’s effects. However, taking them together may cause intestinal discomfort.
7) Creatine is a safe and effective supplement.
Other effects
The process does not end there. As water enters the cells, the cellular compartment expands, and in the following days this mechanism stimulates protein synthesis, consequently increasing muscle mass.
This is the effect of creatine. Therefore, water retention is not a problem when using creatine. It needs to occur and absolutely does not mean that the result is only water retention.
Does creatine cause water retention?
As a supplement for health and performance, creatine has been used by athletes and fitness enthusiasts for decades. In fact, it is one of the most researched supplements on the market.
It is derived from the amino acids arginine, glycine, and methionine. We naturally produce about 1–2 g/day in our kidneys, liver, and pancreas.
It can also be obtained by consuming red meat and salmon, as well as through supplementation.
About 90–95% of what we absorb goes to our muscles. The supplement is made up of creatine and is excreted in the urine at a rate of about 2 g/day, depending on consumption and activity levels.
One of its main functions as a supplement is to increase muscle size and strength. In fact, it has been shown to be the most effective supplement on the market for this purpose.
Initial gains are seen as additional water is drawn into muscle cells. Over time, prolonged supplementation activates specific pathways that aid muscle tissue growth, strength, and performance.
