From the Research
For optimal athletic performance benefits, take 3-5 grams of creatine monohydrate daily, consistently, as recommended by the most recent and highest quality study 1. This dose is considered safe and effective for improving muscle mass, performance, and recovery, with minimal risk of adverse effects. The benefits of creatine supplementation include:
- Increased phosphocreatine stores in muscles, which helps regenerate ATP during high-intensity, short-duration activities
- Enhanced muscle strength, power, and endurance
- Improved overall athletic performance
- Potential benefits for older adults, including increased lean body mass, improved fatigue resistance, and enhanced cognitive function 2 It is essential to note that:
- A loading phase of 20 grams daily for 5-7 days may be used to rapidly increase muscle creatine levels, but it is not necessary for everyone 3
- Creatine supplementation is relatively well-tolerated, but individuals with pre-existing kidney disease or those at risk for kidney dysfunction should exercise caution and consult with a healthcare professional before using creatine supplements 4, 5
- Staying well-hydrated while supplementing with creatine is crucial, as it can cause muscles to retain more water
- Results from creatine supplementation typically become noticeable after 2-4 weeks of consistent use.