From the Research
The recommended dosage for creatine supplementation is 3-5 grams of creatine monohydrate daily, as supported by the most recent and highest quality study 1. This dosage can be taken at any time of day, with or without food, though some people prefer taking it post-workout. There's no need for a loading phase, though some users opt for one by taking 20 grams daily (split into 4 doses of 5g) for 5-7 days to saturate muscles faster, followed by the standard maintenance dose. Mix the powder with water or your preferred beverage until dissolved completely. Consistency is key for creatine supplementation, as it works by gradually increasing muscle creatine stores over time. Creatine works by increasing phosphocreatine stores in muscles, which helps regenerate ATP (your body's energy currency) during high-intensity exercise, allowing for greater strength and power output. Most healthy adults tolerate creatine well, and it's one of the most extensively studied supplements with a strong safety profile, as indicated by studies such as 2 and 3. Stay hydrated while taking creatine as it causes muscles to retain more water. Some studies have also explored the role of creatine in various diseases, including liver and kidney diseases, and have found that creatine supplementation does not induce renal damage in the studied amounts and durations 3. Additionally, the liver and blood cells have been found to be responsible for creatine kinase clearance in blood circulation 1. It is essential to note that while creatine is generally safe, it is crucial to monitor kidney function and serum creatinine levels, especially in individuals with pre-existing kidney disease, as serum creatinine is a widely used functional biomarker of the kidney 4.
Some key points to consider when taking creatine supplementation include:
- Starting with a loading phase is not necessary, but it can help saturate muscles faster
- Consistency is key, as creatine works by gradually increasing muscle creatine stores over time
- Staying hydrated is essential, as creatine causes muscles to retain more water
- Monitoring kidney function and serum creatinine levels is crucial, especially in individuals with pre-existing kidney disease
- Creatine supplementation has been found to have several health and therapeutic benefits, including improving exercise performance and potentially reducing the severity of injury and/or disease conditions 2.
Overall, creatine supplementation can be a safe and effective way to improve exercise performance and overall health, as long as it is taken in the recommended dosage and with proper monitoring of kidney function and serum creatinine levels.