From the Guidelines
Creatine supplementation primarily benefits athletes and individuals engaged in high-intensity exercise, particularly those involved in resistance training, sprinting, or activities requiring short bursts of power. The typical recommended dose is 3-5 grams of creatine monohydrate daily, with no need for a loading phase, as supported by the most recent and highest quality study 1. For best results, take it consistently every day, regardless of workout schedule, and it can be mixed with water or any beverage.
Key Points to Consider
- Vegetarians and older adults may experience greater benefits as they typically have lower baseline creatine levels.
- Creatine works by increasing phosphocreatine stores in muscles, which helps regenerate ATP (the body's energy currency) during intense exercise, allowing for greater work capacity, improved strength, and enhanced muscle growth over time.
- Most people tolerate creatine well, though some may experience mild digestive discomfort or water retention initially, as noted in 1.
- Staying well-hydrated while supplementing with creatine is important for optimal results and minimizing potential side effects.
Special Considerations
- Individuals with pre-existing kidney issues should exercise caution, as creatine supplementation may affect kidney function, although a study found that creatine supplementation did not alter kidney function in a patient with a solitary kidney 1.
- The use of creatine supplementation in patients with chronic obstructive pulmonary disease (COPD) does not improve exercise capacity, muscle strength, or health-related quality of life, as reported in 1.
Recommendations
- Consult with a healthcare professional before starting creatine supplementation, especially if you have any underlying medical conditions.
- Monitor your body's response to creatine supplementation and adjust your dosage or discontinue use if you experience any adverse effects.
- Combine creatine supplementation with a balanced diet and regular exercise for optimal results.
From the Research
Benefits of Creatine Supplementation
The following groups may benefit from creatine supplementation:
- Athletes and recreational weightlifters seeking to improve sport and exercise performance, augment exercise training adaptations, and mitigate recovery time 2, 3
- Individuals participating in short-duration, high-intensity exercise activities, such as sprinting, power production, and maximal strength exercises 2, 3
- Endurance athletes, particularly those participating in sports that require multiple surges in intensity, such as cross-country skiing, mountain biking, cycling, triathlon, and short-duration events like rowing, kayaking, and track cycling 4
- Older adults, as creatine supplementation has been shown to have beneficial effects on muscle mass, strength, and functional ability in this population 5, 6
- Patient populations, such as those with chronic diseases, as creatine supplementation may help improve cellular metabolism and lessen the severity of injury and/or disease conditions 6
Specific Benefits
Creatine supplementation has been shown to:
- Increase lean muscle mass and exercise capacity 2
- Enhance postexercise recovery and injury prevention 2
- Improve maximal strength, maximal work output, power production, and sprint performance 3
- Speed up recovery time between bouts of intense exercise by mitigating muscle damage and promoting the faster recovery of lost force-production potential 3
- Increase time to exhaustion during high-intensity endurance activities 4
- Improve performances that require multiple surges in intensity and/or during end spurts 4