Creatine monohydrate is one of the most researched and popular dietary supplements, particularly among athletes and individuals looking to improve their physical performance and muscle mass.

Benefits of Creatine Monohydrate

1. Improved Performance in High-Intensity Activities:

   • Creatine increases strength, power, and performance in high-intensity, short-duration activities like sprinting and weightlifting¹².
   • It helps in faster regeneration of adenosine triphosphate (ATP), the primary energy carrier in the body³.

2. Increased Muscle Mass:

   • Supplementation has been shown to reliably increase muscle mass when combined with resistance training⁴[^5^].

3. Enhanced Training Adaptations:

   • Studies suggest that creatine enhances training adaptations at the cellular level, leading to greater strength and fat-free mass increases[^6^].

4. Faster Recovery:

   • It may aid in quicker recovery between bouts of intense exercise by reducing muscle damage and replenishing lost force-production potential[^7^].

5. Potential Health Benefits:

   • Ongoing research is exploring creatine's role in conditions like congestive heart failure, Parkinson's disease, and muscular dystrophy, though results have been inconclusive[^8^].

Recommended Dosage

• For athletic performance:

  • Loading Phase: Typically, 10-20 grams per day for the first 5-7 days.
  • Maintenance Phase: 2-5 grams per day thereafter[^8^].

• Some newer research suggests a daily dose of around 0.1 grams per kilogram of body weight for continuous improvements[^6^].

Safety and Efficacy

• Creatine is generally considered safe when taken at recommended doses[^6^].
• The perception of safety may vary, especially with long-term use in different populations (e.g., athletes, sedentary individuals, patients, young, or elderly)[^6^].

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Footnotes

1. Examine.com on Creatine. ↩

2. Creatine Supplementation with Specific View to Exercise/Sports Performance: An Update, 2020. ↩

3. WebMD on Creatine. ↩

4. [ ↩