Episode #190: August 2022 Research Review
Barbell Medicine Podcast
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Is Creatine a Good Supplement?
creatine is just amino acids bound to a water molecule. Most of the time creatine is studied at three to five grams per day every day, or 0.05 grams per kilogram bodyweight per day. It tends to increase muscle creatine levels faster by a little bit but also increases risk of gastrointestinal distress because it brings a lot of water into the small intestine that makes folks feel uncomfortable sometimes. Overall, all of the creatine supplements were well tolerated. No adverse events were reported that can goes back to the safety of creatine's pretty dang safe.
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