From the Guidelines
Creatine monohydrate supplementation is highly recommended for individuals seeking to improve muscle strength and endurance, with a typical dosage of 3-5 grams daily. The benefits of creatine supplementation are well-documented, with research showing significant improvements in maximal strength and work capacity during repeated sets 1. A loading protocol of 20 grams daily (divided into 4 doses of 5g) for 5-7 days can help saturate muscle stores more quickly, followed by a standard maintenance dose of 3-5 grams daily.
Key Benefits of Creatine Supplementation
- Increased phosphocreatine stores in muscles, leading to improved performance during high-intensity, short-duration activities
- Improved maximal strength by 5-10% and work capacity during repeated sets by 10-25% 1
- Enhanced muscle endurance and delayed onset of fatigue
- Well-tolerated by most healthy individuals, with minimal side effects beyond potential initial water weight gain
Important Considerations
- Consistent supplementation over time is necessary to accumulate benefits, typically becoming noticeable after 2-4 weeks
- Drinking plenty of water while supplementing is crucial, as creatine draws water into muscle cells
- A mixed protein/CHO source (~50 g of protein and CHO) may enhance muscle creatine uptake via insulin stimulation 1
Clinical Applications
- Resistance training, including weightlifting and sprinting, can be enhanced with creatine supplementation
- Individuals with cardiovascular disease may also benefit from creatine supplementation, as it can improve physical function and reduce falls 1
- Older adults and women can experience significant improvements in muscle strength, endurance, and overall physical function with creatine supplementation and resistance training 1
From the Research
Benefits of Creatine Supplementation
- Increases muscle performance in short-duration, high-intensity resistance exercises 2
- Enhances lean muscle mass and exercise capacity when used with short-duration, high-intensity exercise 3
- Provides additional benefits including enhanced postexercise recovery, injury prevention, rehabilitation, as well as a number of potential neurologic benefits 3
- Exerts positive ergogenic effects on single and multiple bouts of short-duration, high-intensity exercise activities 4
- Potentiates exercise training adaptations, leading to increases in 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
Effective Dosing and Safety
- Effective dosing for creatine supplementation includes loading with 0.3 g·kg·d for 5 to 7 days, followed by maintenance dosing at 0.03 g·kg·d 2
- Loading doses are not necessary to increase the intramuscular stores of creatine 2
- Creatine monohydrate is a relatively safe supplement with few adverse effects reported, the most common being transient water retention in the early stages of supplementation 2
- Short- and long-term supplementation is safe and well tolerated in healthy individuals and in a number of patient populations 3
- However, high doses or combination with other supplements may lead to liver and renal complications 2
Considerations for Athletes
- Creatine supplementation may be beneficial for athletes seeking to improve sport and exercise performance, augment exercise training adaptations, and mitigate recovery time 4
- However, young athletes must be cautious about taking creatine because its effects on growth and development are unknown and long-term safety has not been established 5
- Variability in research study designs and small sample sizes have left many questions unanswered regarding the safety and efficacy of chronic supplementation 5