Research
Energy balance
Creatine supplementation (3-5 g/day or loading phase) enhances power output and recovery in high-intensity weightlifting by increasing intramuscular phosphocreatine stores.
Take 3-5 grams of creatine daily. If you need faster results, take 20 grams daily for 5-7 days, then drop to 3-5 grams. This increases your muscle's energy stores for explosive lifts.
GoodSupportsHIGH confidence
Creatine supplementation is one of the most extensively researched ergogenic aids recognized for its ability to increase intramuscular phosphocreatine stores, which enhance power output during short-duration, high-intensity activities [14,15].
Why this rating
Review paper citing multiple studies on a well-established ergogenic aid.
Source
Nutritional Strategies for Enhancing Performance and Training Adaptation in Weightlifters
Dong-Joo Hwang et al. · International Journal of Molecular Sciences · 2024
DOI 10.3390/ijms26010240
narrative_reviewCited 6×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Post-exercise consumption of 20–30 g of fast-digesting protein (e.g., whey) maximizes muscle protein synthesis and accelerates recovery in weightlifters.Moderate
- Beta-alanine supplementation (3-6 g/day for 4-8 weeks) delays fatigue in weightlifting by increasing muscle carnosine levels and buffering acidosis.Moderate
- Pre-training carbohydrate intake (1-4 g/kg) 2-3 hours before training optimizes glycogen stores and delays fatigue in weightlifters.Moderate
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