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Creatine
Supplementation Dosage
A typical
diet containing meat products provides about 1–2 g of creatine per day.
According to research, this results in muscle creatine stores being
approximately 60–80% full. Therefore, creatine supplementation may increase
muscle creatine and phosphocreatine (PCr) levels by 20–40%. (Casey et al. 1996, Hultman et al.
1985, Green et al. 1996, Harris et al. 1992, Kreider et al. 2003, Greenhaff et
al. 1993)
Loading
Phase or Not?
As
mentioned, creatine can be consumed either with or without a loading phase. A
creatine loading phase typically involves consuming 20–25 g per day for 5–7
days (Casey et al. 1996, Greenhaff et al. 1994, Harris et al. 1992, Hultman et
al. 1985). It is recommended to divide the daily dose into smaller portions
taken 4–5 times a day, as doses exceeding 10 g may cause gastrointestinal
discomfort, such as diarrhea (Ostojic et al. 2008). The loading phase can also
be performed relative to body weight, such as 0.3 g/kg/day for 5–7 days.
Research suggests that a loading phase significantly increases creatine
stores—or at least does so more quickly than supplementation without a loading
phase. (Casey et al.
1996, Greenhaff et al. 1994, Harris et al. 1992, Hultman et al. 1985)
Alternatively,
a person can take 3 g of creatine monohydrate daily for 28 days (Hultman et al.
1985), though this method leads to a slower saturation of muscle creatine
stores compared to the loading phase. As a result, training and performance
improvements may also be delayed initially. However, smaller daily doses of 3–5
g per day are well established in scientific literature for increasing muscle
creatine stores (Kreider et al. 2018). Although effective, this method delays
the time required to reach maximal muscle creatine storage. In the study by
Hultman et al. (1985), muscle creatine content increased by approximately 20%
with both smaller and larger doses over different periods. In that study,
participants consumed either 3 g/day for 28 days or 20 g/day for six days. The
current recommendation is to take around 3–5 g of creatine daily for at least
four weeks to achieve similar muscle creatine saturation.
If an
athlete aims to maximize creatine’s performance-enhancing effects in a short
time (under 30 days), a loading phase is recommended. However, if long-term
supplementation is planned, beginning with a maintenance dose is sufficient.
This approach may also help avoid the potential weight gain associated with
creatine loading.
Maintenance
Phase
Following
the loading phase, a maintenance dose of 3–5 g per day is typically used.
(Hultman et al. 1985, Casey et al. 1996, Greenhaff et al. 1994) However, some
studies suggest that larger athletes may require as much as 5–10 g per day to
maintain creatine stores. (Casey et al. 1996, Hultman et al. 1985, Green et al. 1996, Harris et
al. 1992, Kreider et al. 2003, Greenhaff et al. 1993)
There is no
research evidence indicating that muscle creatine levels drop below baseline
after stopping supplementation (Kreider et al. 2003, Kim et al. 2011). Studies
suggest that creatine levels return to baseline within approximately 4–6 weeks
(Hultman et al. 1985, Greenhaff et al. 1993, Vandenberghe et al. 1985). Both
short- and long-term creatine supplementation (up to 30 g/day for five years)
appears to be safe and well-tolerated. Moreover, significant health benefits
may be achieved by ensuring a habitual low dietary creatine intake (e.g., 3
g/day) throughout life. (Kreider 2017)
Personally,
I wouldn’t recommend continuous creatine supplementation to everyone. A 20%
increase in creatine levels in the body does not directly translate to a 20%
improvement in performance, as the energy utilization mechanisms of creatine
are more complex. However, even a small improvement—such as one extra
repetition or an additional kilogram or even 100 g lifted—can be meaningful in
competitive settings, making all legal performance-enhancing strategies
worthwhile. On the other hand, some may find pure joy and satisfaction in
simply adding one extra repetition to their training sets. 😊
Does
Timing Matter? What About Carbohydrate Intake?
The timing
of creatine intake relative to exercise might be significant (Antonio et al.
2013, Candow et al. 2008 & 2015) From a circulatory perspective, blood flow
increases within one second of muscle contraction initiation. Exercise itself
can increase skeletal muscle blood flow up to 100 times compared to resting levels.
In theory, this could enhance creatine transport and storage in muscles. Thus,
an optimal timing window might be 30 minutes before or after exercise. However,
current research provides little evidence that creatine timing has a
significant impact on performance. Some weak evidence suggests that
post-exercise creatine supplementation may be slightly more beneficial, but the
effect is marginal. The research on this topic is highly variable, with
numerous confounding factors, and more definitive studies on the effects of
creatine timing on absorption and performance outcomes are needed.
When taken
with carbohydrates or a combination of carbohydrates and protein, creatine has
been shown to be more effectively stored in muscles. (Green et al. 1996, Kreider et al. 2003,
Steenge et al. 1985, Greenwood et al. 2000)
Personally,
I would recommend the amount which is relative to body weight. Then the loading
phase would be 0.3 g/kg/day for 5–7 days if the results will be needed sooner.
If there is not that kind of need, the smaller dosage might be suitable. For an
athlete of 70 kg, the daily need for the loading would be 21 g, in five smaller
dosages. Maintenance is then 0,05-0,1 g/kg/day (3,5 g- 7 g) depending on persons
activity level and sport activities. It is also good to remember that good,
nutrition full food is basis of all.
Photo: Kuva: https://unsplash.com/photos/a-bottle-of-creatine-next-to-a-spoon-on-a-table-e333ulMOZ_o?utm_content=creditShareLink&utm_medium=referral&utm_source=unsplash
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