Creatine is not essential supplement?

[davidlasar]

ok so i read that creatine is made by our kidney and liver from the L-arginine, glycine, and L-methionine amino acids..
and i already eating alot of protein each day that containing those amino acids.. [chicken breast] so will my body will make enough creatine to fill up my creatine storages?
or do i must get creatine from diet?? [ red meat , supplements]


another questions is how much creatine does my body losses per workout of lets say 2 hours of strongman workout...
example : body total creatine : 150 gram . after workout = 20 gram? 0.0 [ full body strength workout ]

complicated questions but bodybuilding forum is full of experts so i hope i will find answers =D

[Jayballer22]

You should take 5g a day

[davidlasar]

You should take 5g a day

thats what im doing right now but i always feel my lips are dry .. not dry dry but dry... so it means i dont get enough water in my body.. and i already drinking alot of water ... so it makes me believe that taking too much of this creatine is unnatural for the body since drinking like 4 liter a day is not a natural thing...

[TheGilmore]

thats what im doing right now but i always feel my lips are dry .. not dry dry but dry... so it means i dont get enough water in my body.. and i already drinking alot of water ... so it makes me believe that taking too much of this creatine is unnatural for the body since drinking like 4 liter a day is not a natural thing...

The recommendation is 1-2 gallons (4-8ish litres). I do close to 2 gallons a day because I live in a hot area. If your piss ain't clear, up the water intake. Dry lips could be from the air being dry, too. Winter time my skin and lips dry out no matter how hydrated I am. So you might just need chapstick.


3-5g of creatine is what you want. The body (for most people) doesn't produce so much that you won't notice effects from supplementation.

[mentalist72]

The combined total of creatine that your body produces, plus what you get from a high protein diet is somewhere around 2g. When supplementing with creatine you should be taking 5g a day for a few weeks until saturated and then drop the dosage to 3-5g daily, everyday.

[aaaaaaaaaachooo]

Use it daily & enjoy the strength gains!

[davidlasar]

i will raise my water intake to like 8 liters ... if i will still get dry lips.. then bye bye to creatine... =P

thanks guys

[emergency]

The recommendation is 1-2 gallons (4-8ish litres). I do close to 2 gallons a day because I live in a hot area. If your piss ain't clear, up the water intake. Dry lips could be from the air being dry, too. Winter time my skin and lips dry out no matter how hydrated I am. So you might just need chapstick.


3-5g of creatine is what you want. The body (for most people) doesn't produce so much that you won't notice effects from supplementation.

same here.