Andrew Huberman· PhD
And the kind of standard recommendation would be five grams per day.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
And the kind of standard recommendation would be five grams per day.
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they basically showed we take five grams a day you get increases in lean mass and strength and performance you take more than five grams a day you also get increases in lean mass and performance
but keep in mind that the benefits of creatine are an accumulation so you've really got to saturate the muscle cell
it's just bite creatine monohydrate Take 5 to 10 grams per day and um just continue to take it after about a month or so that's kind of when the benefits might start to appear because that's when your muscle stores are are saturated
taking 5 to 10 gram per day appears to be the optimal dose if you're a bit larger you could maybe you know take 10 to 15 but even five grams per day after a while will probably saturate your muscle creatine stores
so five is a great dose I'd like it to be higher just because of some of the new data to suggest every day we get out of bed we're a day older
it'll take you 21 days to fully saturate your skel muscles
we use 0.1 G all the way up to 0.14 G per kilog