Protein, Creatine Supplements Gain Broader Use as 3-5 g Daily Doses Draw Interest Beyond Fitness
Updated
Updated · Medscape · Jun 19
Protein, Creatine Supplements Gain Broader Use as 3-5 g Daily Doses Draw Interest Beyond Fitness
1 articles · Updated · Medscape · Jun 19
Summary
Demand for protein supplements has surged beyond gym users, while creatine is drawing wider attention as research points to possible cognitive and healthy-aging benefits alongside established performance gains.
Experts say both supplements are generally safe for healthy people: higher-protein kidney fears have been repeatedly debunked, and creatine remains one of the most studied sports-nutrition products with a favorable safety profile.
For most adults, recommended intake is 1.2-1.6 g of protein per kilogram a day and 3-5 g of creatine daily; patients on GLP-1 weight-loss drugs may target 1-1.2 g/kg because appetite suppression limits intake.
Creatine monohydrate is the preferred form, while the best protein supplement depends on tolerance and diet—whey isolate is well supported, and leucine-fortified plant blends can match whey in muscle protein synthesis.
Clinicians stress that resistance training matters more than either supplement for preserving muscle, with protein serving mainly as a convenient food source and creatine offering limited benefit outside training except possible upside for older adults.