health guides

Over 40 double-blind or controlled studies have found creatine supplementation (typically 136 mg per pound of body weight per day or 15 to 25 grams per day for five or six days) improves performance of either single or repetitive bouts of short-duration, high-intensity exercise lasting under 30 seconds each.^{1, 2, 3, 4, 5, 6, 7} Examples of this type of exercise include weightlifting; sprinting by runners, cyclists, or swimmers; and many types of athletic training regimens for speed and power. About 15 studies did not report enhancement by creatine of this type of performance. These have been criticized for their small size and other research design problems, but it is possible that some people, especially elite athletes, are less likely to benefit greatly from creatine supplementation.⁸

Long-term use of creatine supplementation is typically done using smaller daily amounts (2 to 5 grams per day) after an initial loading period of a few days with 20 grams per day. Very little research has been done to investigate the exercise performance effects of long-term creatine supplementation. One study reported that long-term creatine supplementation improved sprint performance.⁹ Four controlled long-term trials using untrained women,¹⁰ trained men,¹¹ or untrained older adults found that creatine improved gains made in strength and lean body mass from weight-training programmes.^{12, 13} However, two controlled trials found no advantage of long-term creatine supplementation in weight-training football players.^{14, 15}