Creatine

Q9

a compound made from amino acids that helps muscles make energy in short, hard efforts

Read the page: Creatine

Categories: Amino acid derivatives

Facts

instance of

Dietary supplement

MU72812GK0
Source: CREATINE (UNII MU72812GK0)

dose studied

20 gram per day
duration: 4 to 7 days
applies to: loading, in studies of soccer players
Source: Creatine supplementation in soccer players: a systematic review
Source: Effects of Creatine Supplementation on Athletic Performance in Soccer Players: A Systematic Review and Meta-Analysis
0.3 gram per kilogram of body weight per day
duration: 4 to 7 days
applies to: loading, in studies of soccer players
Source: Creatine supplementation in soccer players: a systematic review
0.3 gram per kilogram of body weight per day
duration: 5 to 7 days
applies to: loading to fill the muscle stores, as the ISSN position stand and a 2021 review describe it
Source: International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
Source: Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?
3 gram per day
duration: after loading, long term
applies to: maintenance, 3 to 5 g a day; larger athletes may need up to 10 g a day
Source: International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
Source: Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?

Items that point here

Creatine monohydrate (form of)
Creatine malate (form of)
Magnesium creatine chelate (form of)
Creatine for soccer players (main subject)
Creatine and body composition in adults (main subject)
Creatine and kidney function (main subject)
Creatine safety and side effects (main subject)

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