i am not into bodybuilding and don't aim to build big muscles. i just go on long walks a few times a week, stretch daily, eat clean (no processed food), and have a naturally lean body. i've never smoked or drank in my life.
should i consider taking creatine, or is it unnecessary for my lifestyle?
Replies (9)
Creatine is good for the brain too. Unless you’re eating several pounds of beef per day, you could probably use more.
I increasingly hear that it’s a good supplement to take daily for pretty much everyone* for muscle and brain health.
*people with kidney issues should be cautious about taking it because of the increased creatinine output in the kidneys.
i don't eat beef regularly
have you used it? what impact you had on your body and mind?
Then you’re definitely low and could benefit from supplementing. Lamb, pork, and goat still have a decent amount too, but again you’d still need to be eating several pounds a day, especially not overcooked as that breaks down the creatine.
This.
Worth trying. If it doesn’t bring a lot of change then stick to your clean food and you’ll be alright. Food minimalism is real. The cleaner and simpler you can keep the intake, the better it is in the long run
A short search gave me this answer:
It makes sense to take creatine from the age of 18, especially for athletes who want to perform quickly or build muscle mass, according to the MEDICON pharmacy, AOK, protealpes and Planet Muscle Shop. Older people can also benefit from it to maintain the muscles. People with kidney problems should refrain from taking it and a medical consultation is recommended in advance.
For whom does the intake make sense?
Strength athletes and bodybuilders: Creatine can improve muscle building and performance during short-term, intense loads.
Sprinter and HIIT fans: It supports the fast power and can help with high-intensity intervals.
Team athlete: With many short, intense loads, it can be advantageous.
Elderly people: It can help to maintain muscles and general mobility.
Vegetarians and vegans: People who take less creatine through food can benefit from an additional intake.
Important information
Minimum age: Creatine is only allowed from 18 years.
Health restrictions: If you have kidney problems, you should not take creatine, as it could be an additional burden on the kidneys. It is advisable to consult a doctor beforehand.
Intake: A daily dose of about 3 grams is considered effective. The intake can take place at any time, for example after getting up or after training, whereby the intake after getting up and training may be slightly better due to the more willing intake of the cells.
Combination: The combination with carbohydrates such as in fruit juice can improve absorption, as the resulting increase in insulin can promote absorption in muscle cells
Hard to make a comparison between taking it vs not, since I’ve been taking it for a while and the level of it in the body ramps up and down slowly so if I miss it for a few days it’s not off like a light switch, if that makes sense. As a 44yr old I feel pretty good most days. I hit the gym twice a week and feel decently strong.
