From the Guidelines
Creatine is generally considered good for enhancing exercise performance and building muscle mass, with a recommended dose of 3-5 grams daily, as supported by the most recent and highest quality study 1. The benefits of creatine supplementation are well-documented, including increased phosphocreatine stores, which helps produce more ATP (energy) during high-intensity exercise, allowing for better performance during short bursts of intense activity like weightlifting or sprinting. Some key points to consider when taking creatine supplements include:
- No loading phase is necessary, though some people choose to start with a higher dose of 20 grams daily for 5-7 days to saturate muscles faster, as outlined in the study by Collins et al. 1
- Creatine monohydrate is the most researched and cost-effective form
- Most healthy adults can take creatine safely with minimal side effects, though staying well-hydrated is important, as noted in the study by Leonberg-Yoo et al. 1
- Benefits typically appear after 2-4 weeks of consistent use
- People with kidney issues should consult a doctor before taking creatine supplements, as there is a potential risk of nephrotoxicity, although the study by Leonberg-Yoo et al. 1 found that creatine supplementation did not alter kidney function in a patient with a solitary kidney. It is essential to weigh the potential benefits and risks of creatine supplementation, particularly for individuals with pre-existing medical conditions, and to consult with a healthcare professional before starting any new supplement regimen.
From the Research
Benefits of Creatine
- Creatine supplementation can increase muscle strength, power, and endurance, particularly in high-intensity, short-duration activities 2, 3, 4, 5, 6.
- It can also improve athletic performance by increasing lean body mass and enhancing power production 3, 4, 6.
- Creatine may help speed up recovery time between bouts of intense exercise by mitigating muscle damage and promoting faster recovery of lost force-production potential 6.
Safety and Potential Side Effects
- There is no significant evidence to suggest that creatine supplementation has detrimental effects on kidney function in healthy individuals without underlying kidney diseases 2.
- However, it is advisable for individuals with pre-existing kidney disease or those at risk for kidney dysfunction to avoid creatine supplementation 2.
- The long-term safety of creatine supplementation has not been fully established, particularly in young athletes, and more research is needed to determine its effects on growth and development 3.
Specific Performance Outcomes
- Creatine supplementation can improve performance in activities that involve repeated short bouts of high-intensity physical activity, such as jumping, sprinting, or cycling 4, 5.
- It may also be beneficial for sports that require multiple surges in intensity, such as cross-country skiing, mountain biking, or triathlon 5.
- However, the evidence is less clear for endurance activities, and creatine supplementation may not be as effective for continuous or intermittent endurance-type exercise 4, 5, 6.