Daily Creatine Dose Calculator
In the calculator below, enter the weight in kilograms of the person whose daily creatine dose you want to calculate and press the calculate button. If there is an excessive amount of fat in the body of the person concerned, then entering the lean body weight will give you a more accurate result.
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What is creatine?
Nitrogen-containing organic compound. It is produced at the level of 1-2 grams per day in the human body, the majority of which is liver, and a small portion is the kidneys and pancreas.
What does creatine do in the human body?
98% of creatinine in the human body is stored in skeletal muscles. The rest is stored in the heart, brain and testes. Binds with phosphate in the liver to form creatine phosphate. The body uses ATP (Adenosine triphosphate) molecule in the cells to meet the energy need. A phosphate rupture from ATP produces ADP (adenosine diphosphate), and a phosphate rupture from ADP produces AMP (adenosine monophosphate). Energy is released during each phosphate rupture and is used by the cells. Creatine phosphate, on the other hand, provides fast and efficient regeneration of ATP by binding phosphate to AMP and ADP. Thus, the energy needs of the cells are met quickly and the endurance of the body is increased.
Can creatine be taken as a dietary supplement?
Meats taken during the day can be obtained from foods. Especially red meat is very rich in creatine. 1 kilogram of red meat contains approximately 2 grams. Consuming 1 kg of red meat for 2 grams of creatine will not be economical and can be taken as a nutritional supplement if needed. Thus, the desired creatine level can be achieved without consuming large amounts of foods such as red meat. It is often used as a dietary supplement by athletes engaged in sports such as bodybuilding and athletics. However, it is not appropriate for people under the age of 19 to use as a dietary supplement.
What are the benefits of creatine?
Helps provide energy to cells in the body. It provides high density muscle movements. Increases muscle mass and muscle fiber size when supported by appropriate exercises. It facilitates the recovery process of muscles after intensive exercises. It has been observed in recent researches that brain cells and tissue formation positively affect. It also helps to regulate metabolism and increase endurance. Parkinson's also helps in the treatment of some disorders such as depression and muscle development. In addition, it has anti-aging benefits.
What are the harms of creatine?
When used in high doses, there is a possibility that the kidneys may have problems because it unnecessarily exhausts the kidneys. In addition, some studies have shown that creatine use causes discomfort in the stomach and intestines in some people and causes mild cramps in the muscles. Therefore, people with such ailments in family history should be careful when taking food supplements.
What are the side effects of creatine?
According to the studies, no serious side effects of creatinine were found. It causes rapid weight gain, as it causes more water to accumulate in the muscles, the majority of which already consist of water. However, this weight gain is a healthy weight gain does not cause any problems.
How is the daily dose of creatine dietary supplement determined?
The healthiest way for a person to find out what dose of creatine he / she needs to take daily is to have his / her creatine measured by blood test and to evaluate this measurement with his / her doctor. An approximate result can also be obtained using our calculation tool.