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Story summary
- Researcher Darren Candow, PhD, says super-high creatine doses are overhyped and context-specific.
- A recent review found that a daily 10 g creatine intake is well-tolerated with no rise in kidney, liver or gut side effects.
- Five grams per day consistently improves muscle strength and power across ages, according to decades of research.
- Excess creatine beyond muscle saturation is excreted as creatinine and provides no additional benefit, notes Dr. Boroujerdi.
