Dr. Darren Candow

There should be no interference effect.

You could have two of those.

But if you get up to like a large coffee, so a normal cup of coffee here in the United States, maybe 80 to 100 milligrams should be totally fine.

Yeah.

Yeah, there has been some cellular or animal data to show that it increases thermogenesis.

But overall, the decrease in body fat is there, but it's very low.

So don't run out and buy creatine and think you're going to lose 20 or 30 pounds.

We're seeing at best about a 1% decrease in body fat and about 0.5 kilogram reduction over time in combination with weight training.

Now, that could have implications for obesity, type 2 diabetes, or chronic diseases down the road.

But the nice thing is a lot of people had a myth

creating increased body fat, we don't see any evidence to that.

It's opposite.

It super hydrates the muscles.

So it could be from the sodium potassium pump or disruption from dehydration.

But if you're metabolically dehydrated, creatine is not the cause.

If anything, creatine is trapping water into the cell.

It also has been shown to increase extracellular water and total body water in some studies.

So from a cramping or dehydration perspective, it's actually opposite.

So for those exercising upcoming summer months, NFL football players, two-day practices in July,

Creatine might actually help hydrate the muscle and decrease the chance of muscle cramping or dehydration.