is 2 grams of creatine enough?
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Humans carry about two grams of creatine per kilogram of lean muscle mass (one gram per pound). The maximum we can put into muscles is about 3g/kg (1.4g/lb)[47]. To hit this level, a 150 pound male would need about 25 grams of creatine supplementation.
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Many athletes and bodybuilders take supplements containing creatine to build muscle strength and endurance. The muscles use creatine for energy, but if the muscles do not use it, the body converts it into creatinine. This can result in high creatinine levels that doctors may misinterpret as kidney disease.
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20-30 grams and no more “So basically what you're saying is that we don't need to consume any more than 20g of high quality protein after exercise.
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Renal function, assessed by serum creatinine, creatinine clearance and urinary protein measurements were improved over the short term duration of this study. There was a significant decline in serum creatinine with 30 and 45 g, and a concomitant increase in creatinine clearance with increasing flaxseed dose.
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Calorie Method Given that a 200-pound bodybuilder may need to consume up to 4,000 calories per day, protein would account for 1,200 of those calories (4,000 calories x 30 percent = 1,200 calories).
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Our recommendation is therefore based on a review of these two trusted reviews – 1.2 to 2.0g of protein, per kg of body weight, per day. Remember, for most people up to 2g/kg per day is going to be sufficient but it really depends on the nature of the sport or exercise.
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Water weight Your muscles will hold onto this water, resulting in bloating or puffiness around your arms, legs, or stomach. Your muscles may even appear bigger, even if you've just begun your training. In the first week of taking oral creatine, some people gain about 2 to 4.5 pounds, mainly due to water retention.
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The Office of Dietary Supplements (ODS) recommend a daily intake of 120 micrograms (mcg) of vitamin K for adult males and 90 mcg for adult females. There is no specific recommendation for vitamin K-2.
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What are normal blood creatinine levels? Normal levels of creatinine in the blood are approximately 0.6 to 1.2 milligrams (mg) per deciliter (dL) in adult males and 0.5 to 1.1 milligrams per deciliter in adult females.
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Many sports nutritionists endorse 2.0 gm/kg/day as an upper ceiling of protein intake for athletes. Lower amounts would be sufficient for moderate- or low-intensity training. For a 200-pound bodybuilder, that would translate to 180 grams per day (90 kg x 2.0 gm/kg = 180 grams).
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Use the following guidelines to get started: 1 to 1.5 grams of protein per pound of body weight (eat more protein in you are looking to cut fat or have more muscle mass, to begin with). For example, a 200-pound adult would need 200 to 300 grams of protein per day on a bulking diet.
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2 tablespoon are 28.3 gram if you take 2 heaped Tablespoons full of protein powder, it will probably make a scoop of 30 grams of protein.
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The recommended daily intake for maintaining optimum health is approximately 30 mls (1 fl. oz). If recovering from a major health challenge, it can be good to take up to 60ml up to twice a day, alongside a nutritionally balanced diet and other green juices.
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The Academy of Nutrition and Dietetics recommends that bodybuilders eat 1.2 to 1.7 grams of protein per kilogram bodyweight each day (Caspero, 2014). For example, a 190-pound (86 kg) bodybuilder should aim for 103 to 147 grams of protein daily. Lean protein is best, as it contains relatively less saturated fat.
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Because L-carnitine can be absorbed quickly into the body, especially when it's consumed in liquid form, the best time to take is in the morning and/or prior to workouts. It is recommended that you take between 2-4g of L-carnitine per day, divided into two or three evenly split dosages.
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Water weight Your muscles may even appear bigger, even if you've just begun your training. In the first week of taking oral creatine, some people gain about 2 to 4.5 pounds, mainly due to water retention.
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Protein recommendations during bulking are typically 1.2-2.0 g/kg (0.6-0.9 g/lb.) (1). For a 150 lb. person that's 90-135 g of protein per day.