From the Guidelines
Creatine supplementation is recommended for individuals seeking to improve exercise performance and muscle development, with a typical daily dose of 3-5 grams of creatine monohydrate. The most recent and highest quality study, published in 2021 in the British Journal of Sports Medicine 1, suggests that creatine supplementation can be beneficial for athletes, particularly when taken in a loading phase of 20 grams daily (divided into 4 doses) for 5-7 days, followed by a maintenance dose of 3-5 grams daily. This study provides guidance on the optimal dosage and timing of creatine supplementation for athletes.
The benefits of creatine supplementation include increased strength, power output, and muscle mass, as well as potential cognitive benefits and neuroprotective effects. For optimal absorption, it is recommended to take creatine consistently every day with plenty of water, and consider consuming it with carbohydrates to enhance uptake. Most people experience minimal side effects beyond potential water retention in the initial weeks, and results typically become noticeable after 2-4 weeks of consistent supplementation.
It is worth noting that while creatine supplementation is generally considered safe, there may be potential risks associated with its use, particularly in individuals with pre-existing kidney disease. A study published in 2020 in the American Journal of Kidney Diseases 1 found that creatine supplementation may be associated with an increased risk of kidney injury in individuals with a solitary kidney. However, this risk is considered to be small, and the benefits of creatine supplementation are likely to outweigh the risks for most individuals.
In terms of specific dosage and timing, the study by Collins et al. 1 recommends a loading phase of 20 grams daily (divided into 4 doses) for 5-7 days, followed by a maintenance dose of 3-5 grams daily. This dosage and timing regimen is supported by the available evidence and is likely to be effective for most individuals seeking to improve exercise performance and muscle development.
Overall, the available evidence suggests that creatine supplementation is a safe and effective way to improve exercise performance and muscle development, and is recommended for individuals seeking to improve their athletic performance. However, as with any supplement, it is essential to consult with a healthcare professional before starting creatine supplementation, particularly if you have any pre-existing medical conditions or concerns.
From the Research
Benefits of Creatine Supplementation
- Enhances muscle mass and exercise capacity, particularly in short-duration, high-intensity exercise 2, 3, 4
- Increases time to exhaustion during high-intensity endurance activities, likely due to increasing anaerobic work capacity 2
- Improves performance in sports that require multiple surges in intensity and/or during end spurts, such as cross-country skiing, mountain biking, and cycling 2
- Enhances postexercise recovery, injury prevention, and rehabilitation 3, 4
- May provide neurologic benefits relevant to sports 3
- Increases maximal strength, maximal work output, power production, sprint performance, and fat-free mass 4
- May speed up recovery time between bouts of intense exercise by mitigating muscle damage and promoting the faster recovery of lost force-production potential 4
Safety and Tolerability of Creatine Supplementation
- Generally well tolerated, especially at recommended dosages (i.e. 3-5 g/day or 0.1 g/kg of body mass/day) 5, 6
- No significant effects on kidney function in healthy athletes and bodybuilders with no underlying kidney diseases 6
- May not be suitable for individuals with pre-existing kidney disease or those with a potential risk for kidney dysfunction 6