OV9

The thing with protein is that the baseline healthy amount for humans is about 0.8g to 1g per kg of body weight and most people are getting around that much. For building muscle it does help to have more but it’s also diminishing returns. There’s not much point going over 1.5g per kg unless you’re really going hard on building muscle as the benefits drop off quickly over that amount.

Love this place, what started out as taking the piss out of a bot post has turned into a serious discussion somehow

Gavster wrote: ↑Thu Jun 05, 2025 2:08 pm Also 100% yes to what Dave said about creatine, there's basically no downside to taking it, and possibly more upsides than simply building muscle, they think it could be linked to helping your brain too.

There is cool science on this - magnetic resonance spectroscopy allows you to detect the concentration of creatine (and phosphorylated creatine) in tissues without having to take a biopsy simply by using magnetism and radio waves.
https://pubmed.ncbi.nlm.nih.gov/12850248/ - increases levels in brain
https://pubmed.ncbi.nlm.nih.gov/10613427/ - increases level in muscle

My research involves measuring this stuff in the heart. The heart is a different story as, even though creatine levels drop in heart disease there isn't any evidence that creatine supplementation is beneficial: it seems the problem is with the creatine transporter so you can take all the creatine you like but the stuff doesn't get into the cell. And if you tinker with the creatine transporter in mice to make more creatine enter the cell, this shifts the equilibrium so you wind up with an abundance of phosphorylated creatine and a lack of ATP delivery.