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333: The Insane Brain and Body Benefits of Creatine—Dosing, How to Use, Men vs. Women, Risks, and More | Darren Candow, PhD
The Genius Life
Understanding Creatine Dosage and Cell Swelling
Creatine draws water into muscles through a sodium chloride transporter, causing cell swelling. The loading phase, where people take excessive creatine, may lead to a rush of water into the cell, increasing weight temporarily. However, muscles contain limited creatine, so not all ingested creatine goes intracellular. The optimal daily dosage is 0.1 to 0.15 grams per kilogram of body weight. Options include a loading phase followed by a maintenance dose, a consistent daily dose, or a relative dose based on individual size for more efficient creatine translocation, considering different body sizes and muscle receptivity.
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