Creatine is a compound found naturally in muscle cells and in some foods like meat and fish. It helps produce energy during high-intensity exercise and heavy lifting.
Loading phase: 20g daily (divided into 4 doses) for 5-7 days. Maintenance: 3-5g daily.
Strong evidence from multiple high-quality studies.
Methodology
Meta-analysis of randomized controlled trials
Participants
1532 subjects
Key Outcomes
Significant improvements in maximal strength and power output during exercise.
Branch JD. Int J Sport Nutr Exerc Metab. 2003;13(2):198-226.
Search for this study title in Google Scholar to find the full research paper.
Disclaimer: This information is for educational purposes only and not intended as medical advice. Please consult with a healthcare professional before taking any supplements, especially if you have underlying health conditions or are taking medications.