From the Guidelines
Creatine supplements work by increasing phosphocreatine stores in muscles, which helps produce more ATP (energy) during high-intensity exercise, and the recommended dose is typically 3-5 grams of creatine monohydrate daily, as supported by the most recent study 1. The benefits of creatine supplements include increased strength and power output during resistance training and high-intensity exercise, improved muscle recovery, and modest gains in lean muscle mass over time. Some key points to consider when taking creatine supplements include:
- Taking a loading phase of 20 grams daily for 5-7 days before dropping to a maintenance dose, as suggested by 1
- Consuming creatine with a mixed protein/CHO source to enhance muscle creatine uptake via insulin stimulation, as noted in 1
- Staying well-hydrated to minimize potential side effects, such as water retention
- Using creatine monohydrate, which is the most researched and cost-effective form, as preferred by most users It's also important to note that creatine works because muscles use phosphocreatine to rapidly regenerate ATP during intense efforts lasting 10-15 seconds, allowing you to maintain higher performance during activities like weightlifting or sprinting, as supported by the study 1. Additionally, the study 1 highlights the importance of considering the potential effects of creatine supplementation on kidney function, particularly in individuals with pre-existing kidney disease, although it does not provide direct evidence for the benefits of creatine supplements. Overall, the current evidence suggests that creatine supplements can be a safe and effective way to improve athletic performance, as long as they are used in conjunction with a well-balanced diet and proper hydration, as recommended by 1.
From the Research
How Creatine Supplements Work in the Body
- Creatine supplements increase muscle performance in short-duration, high-intensity resistance exercises by increasing phosphocreatine stores in skeletal muscles, which improves ATP production 2, 3, 4.
- Creatine supplementation promotes a faster regeneration of adenosine triphosphate between high-intensity exercises, leading to improved outcomes and increased performance 2.
- The 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, although loading doses are not necessary to increase intramuscular stores of creatine 3.
Benefits of Creatine Supplements
- Increased strength, fat-free mass, and muscle morphology with concurrent heavy resistance training 2, 5.
- Improved performance in high-intensity sprints or endurance training, although the effects of creatine diminish as the length of time spent exercising increases 2.
- Faster regeneration of adenosine triphosphate between high-intensity exercises, leading to improved outcomes and increased performance 2.
- Increased muscle mass, strength/power, and muscular endurance 4.
- Safe for long-term use, with typical dosage of 3-5 g per day 4.
Potential Side Effects and Considerations
- Transient water retention in the early stages of supplementation is a common adverse effect 3, 6.
- Cases of liver and renal complications have been reported when creatine is taken at higher than recommended doses for several months or combined with other supplements 3.
- Further studies are needed to evaluate the remote and potential future adverse effects from prolonged creatine supplementation 2, 3.