Creatine
Evidence review
How Much Does Creatine Improve Exercise Performance?
Creatine supplementation at doses of 3–5 g/day can enhance high-intensity exercise performance by approximately 10-20% in trained individuals. (PMID: 34199588)
How Does Creatine Work in the Body?
Creatine increases the availability of phosphocreatine in muscle cells, which helps to regenerate ATP, the primary energy carrier during short bursts of high-intensity activity.
What is the Recommended Creatine Dosage Protocol?
| Phase | Dosage | Duration | Clinical Notes |
|---|---|---|---|
| Loading | 20 g/day in 4 doses | 5–7 days | May cause GI discomfort |
| Maintenance | 3–5 g/day | Ongoing | With or without food |
Clinical Contraindications and Kidney Function Interactions
Evidence-Based Product Evaluation: Which Creatine to Buy?
Extraction Source / Form: Creatine monohydrate is the most studied and effective form.
Formulation for Absorption: Look for products that suggest taking with carbohydrates to enhance uptake.
Purity Verification: Ensure the product has a Certificate of Analysis (CoA) showing minimal impurities and high creatine content.
Based on these clinical parameters, a high-quality creatine supplement should provide 3-5 g of creatine monohydrate, verified by independent third-party testing.
FAQ
Q: Does creatine cause weight gain?
A: Creatine can cause weight gain due to increased water retention in muscles, typically around 1-3 kg in the initial phase of supplementation.
Q: How long does creatine take to work?
A: Creatine can start to enhance performance within a week, particularly after the loading phase, as muscle stores become saturated.
Q: Can creatine be taken with caffeine?
A: Some studies suggest that caffeine may interfere with the performance benefits of creatine, although data is mixed, and individual responses may vary.
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