From the Guidelines
Creatine supplementation is recommended for improving exercise performance, particularly for high-intensity, short-duration activities, with a dosing protocol of 3-5 grams daily, taken consistently, as evidenced by the most recent and highest quality study 1. The recommended protocol for creatine supplementation includes a loading phase of 20 grams daily (divided into four equal daily doses) for 5-7 days, followed by a maintenance phase of 3-5 grams daily (single dose) for the duration of the supplementation period 1. Key points to consider when taking creatine supplementation include:
- Taking it with carbohydrates to improve uptake
- Staying well-hydrated to minimize potential side effects
- Being aware of the potential for slight weight gain (1-3 pounds) due to water retention in muscles
- Consulting a healthcare provider before use if you have kidney issues, as creatine supplementation may affect kidney function, although the risk is considered small 1. It's also important to note that creatine supplementation has been extensively studied and has a strong safety profile, making it a popular choice among athletes and individuals looking to improve their exercise performance 1. In terms of specific dosing, a study published in the British Journal of Sports Medicine found that a dose of 3-6 mg/kg BM of creatine, consumed 60 minutes prior to exercise, was effective in improving exercise performance 1. However, it's essential to prioritize individual health and safety, and to consult with a healthcare provider before starting any new supplement regimen, especially if you have pre-existing medical conditions or concerns 1.
From the Research
Creatine Supplementation Effects
- Creatine supplementation has been found to have no significant effects on kidney function in healthy athletes and bodybuilders with no underlying kidney diseases 2, 3, 4, 5.
- Short- and long-term creatine supplementations with different doses have been studied, and no detrimental effects on kidney function have been found in individuals without underlying kidney diseases 2, 3.
- However, it is advised that creatine supplementation should not be used by individuals with pre-existing renal disease or those with a potential risk for renal dysfunction 2, 3, 4.
Potential Risks and Considerations
- There have been some case reports and animal studies suggesting that creatine may impair kidney function, but clinical trials with controlled designs do not support this claim 5.
- Creatine supplementation may increase serum creatinine concentration, but it does not necessarily indicate kidney dysfunction 4, 5.
- The safety of creatine supplementation in children and adolescents has not been established, and further studies are needed to assess its effects on this population 4.
Recommendations and Precautions
- High-dose creatine supplementation (>3-5 g/day) should not be used by individuals with pre-existing renal disease or those with a potential risk for renal dysfunction 3.
- A pre-supplementation investigation of kidney function might be considered for reasons of safety, but in normal healthy subjects, it appears unnecessary 3.
- Creatine supplementation appears to be safe for human consumption, but further studies with people who have pre-existing kidney disease remain necessary 5.