From the Guidelines
Creatine monohydrate is a safe and effective supplement for improving exercise performance, particularly for high-intensity, short-duration activities like weightlifting and sprinting, with a recommended dosage of 3-5 grams daily, taken consistently, as supported by the most recent and highest quality study 1. The recommended dosage can be achieved through either 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, or simply taking 3-5 grams daily from the beginning, which will achieve the same results but take longer (about 3-4 weeks) to reach full muscle saturation 1. Some key points to consider when taking creatine monohydrate include:
- It works by increasing your body's stores of phosphocreatine, which helps regenerate ATP (your muscles' primary energy source) during intense exercise, allowing you to perform more reps or sets and recover faster between efforts.
- It's best taken with water or in a post-workout shake, and timing isn't critical as long as you take it consistently.
- Most people experience a small weight gain (1-3 pounds) from water retention in muscles.
- Creatine is one of the most researched supplements available and has an excellent safety profile for healthy individuals, though staying well-hydrated while taking it is important 1. However, it's essential to note that individuals with pre-existing kidney issues should exercise caution when taking creatine monohydrate, as it may affect kidney function and creatinine clearance measurements 1. Additionally, monitoring serum creatinine and potassium levels is crucial when using certain medications, such as ACE inhibitors, angiotensin receptor blockers, and mineralocorticoid receptor antagonists, to prevent increased creatinine and hyperkalemia 1.
From the Research
Benefits of Creatine Supplementation
- Creatine supplementation is popular amongst athletes and exercising individuals for improving muscle mass, performance, and recovery 2, 3.
- Accumulating evidence suggests that creatine supplementation produces a variety of beneficial effects in older and patient populations 2.
- Studies have consistently shown increased lean muscle mass and exercise capacity when used with short-duration, high-intensity exercise 3.
- Creatine supplementation may provide additional benefits including enhanced postexercise recovery, injury prevention, rehabilitation, as well as a number of potential neurologic benefits that may be relevant to sports 3.
Safety of Creatine Supplementation
- Evidence-based research shows that creatine supplementation is relatively well tolerated, especially at recommended dosages (i.e. 3-5 g/day or 0.1 g/kg of body mass/day) 2.
- Short- and long-term supplementation is safe and well tolerated in healthy individuals and in a number of patient populations 3.
- Analysis of 685 human clinical trials on creatine supplementation and adverse event reports found no significant differences in side effects between creatine and placebo groups 4.
- The frequency of side effects among study participants was similar between creatine and placebo groups, with no significant differences observed 4.
Common Misconceptions about Creatine Supplementation
- Questions regarding the efficacy and safety of creatine still remain, including concerns about water retention, kidney damage, hair loss, dehydration, and muscle cramping 2.
- However, studies have shown that creatine supplementation does not lead to these negative effects, and is not associated with clinically significant side effects 2, 4.
- Anecdotal reports about side effects persist, but are not supported by scientific evidence 4.
- The overall sentiment analysis of creatine supplementation is neutral, with claims that creatine supplementation increases the risk of side effects being unfounded 4.