“Creatine Monohydrate?”Here!creatine
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As a supplement
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The most-studied form of creatine, a compound the muscles use to regenerate energy during brief, intense effort.
Why it’s used
Taken to support strength and power in short, high-intensity exercise.
What the evidence is for
improving performance in high-intensity, short-duration exercise.
What the evidence says
Creatine monohydrate improves strength, power, and performance in repeated short bursts of intense exercise. It offers little benefit for endurance sports such as distance running or swimming. The main side effect is weight gain from water retention.
Dose studied
3000–5000 mg — 3–5 g/day maintenance dose studied for performance (a short ~20 g/day loading phase is also used), per NIH ODS.
Context
Studied protocols use a loading phase of about 20 g/day for 5–7 days followed by 3–5 g/day maintenance, or 3–6 g/day taken steadily without a loading phase.
Rumors
Improving performance in high-intensity, short-duration exercise.
Supports — establishedhealth and safety evidence
Measured as an outcome.
- Office of Dietary Supplements - Dietary Supplements for Exercise and Athletic Performance (Regulatory) · Funding not checked