Creatine Supplementation Guidelines
Introduction to Creatine Supplementation
- The British Journal of Sports Medicine recommends taking creatine daily during both loading and maintenance phases to optimize muscle creatine stores and enhance performance in high-intensity, short-duration activities 1
Dosing Protocol
- The evidence-based approach to creatine supplementation follows a structured protocol, with a loading phase of 20 g/day divided into four equal doses for 5-7 days to rapidly saturate muscle creatine stores 1
- A maintenance phase of 3-5 g/day as a single daily dose is recommended for the duration of supplementation to sustain muscle creatine stores 1
- Lower dose approaches of 2-5 g/day for 28 days can avoid associated weight gain while still increasing muscle creatine stores 1
Important Timing Consideration
- Daily consumption is required because muscle creatine levels return to baseline approximately 4-6 weeks after stopping supplementation 1
- Concurrent consumption with a mixed protein/carbohydrate source may enhance muscle creatine uptake via insulin stimulation 1
Performance Benefits
- Creatine supplementation improves high-intensity repeated sprint performance by increasing muscle creatine stores and phosphocreatine resynthesis 1
- Creatine supplementation enhances training capacity and chronic training adaptations, including muscle strength, power, and lean body mass 1
- Creatine supplementation may support brain function with regular supplementation 1
Safety Profile
- Potential 1-2 kg body mass increase after loading phase 1
- No negative health effects following appropriate protocols at recommended doses 1