Creatine and High-Intensity Exercise: What the Evidence Says
Creatine is a compound the body uses to rapidly regenerate ATP through the phosphocreatine energy system, particularly during short bursts of high-intensity effort. In healthy people, creatine monohydrate supplementation has been studied for, and is associated with, improvements in high-intensity exercise performance.[1]
How creatine supports short, high-intensity effort
Creatine is a compound the body uses to rapidly regenerate ATP through the phosphocreatine energy system, particularly during short bursts of high-intensity effort. In human studies summarized by a professional-society position statement, creatine monohydrate supplementation in healthy people has been associated with improvements in high-intensity exercise performance.[1]
Commonly studied doses and tolerability
Creatine monohydrate is generally well-tolerated in healthy people at commonly studied doses. In the human studies summarized by the professional-society position statement, creatine was commonly used at about 3 to 5 grams per day.[1]
What this evidence does and does not show
These findings come from a professional-society position statement synthesizing human studies. Individual responses vary, and the benefits are specific to high-intensity, short-duration efforts rather than exercise in general.[1]
Tolerability findings reflect the studied healthy populations and doses of about 3 to 5 grams per day and are not a substitute for individual medical advice.[1]
References
- International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017. Professional society position statement. View source