Rhonda Patrick

They're just getting so much.

People can figure that out with Google.

Generally speaking, that like on average, people are getting in their diet probably like one to two grams.

Yes.

Yeah.

And then you can supplement on top of that.

And this is where I would say for many, many, many decades, the literature was all about the effects on exercise performance because the muscle is a big consumer of energy, especially if you're working the muscle.

And so I'm totally just summarizing this.

I'm not going into every single detail.

But generally speaking, five grams a day of creatine is enough to saturate your muscle tissue.

It takes about a month, maybe three weeks to actually fully saturate it if you're doing five grams a day.

Yeah.

It's coming from the fact that in these studies that have been done, because people haven't been taking the five grams a day for like three weeks and they're doing the short term weeks long study, they want to like quickly get their muscles saturated.

And that's why they do that loading phase.

And so most people don't have to do that unless you're like doing some competition and you like need right then and there.

Generally speaking, it's just not necessary.

And you really just increase the risk of GI distress.

Well, that was my thinking up until a few months ago.

And I was taking for the last year and a half, I was taking about five grams a day.

The evidence there is that the creatine