Energy balance
Creatine monohydrate supplementation (loading phase of ~20g/day for 5-7 days followed by maintenance of 3-5g/day) increases intramuscular creatine stores by ~30% and enhances performance in high-intensity exercise lasting less than 150 seconds.
Load with 20g of creatine monohydrate daily (split into 4 doses) for 5-7 days, then switch to 3-5g daily. Take it with a meal containing protein and carbs for better absorption. Expect a 1-2kg weight gain from water retention, which is normal. This will improve your performance in short, high-intensity efforts like sprinting or weightlifting.
creatine supplementation can increase intramuscular creatine stores by ~30%... identify performance benefits in single (+1–5%) and repeated bouts (+5–15%) of high-intensity exercise of <150 s in duration
Why this rating
Supported by numerous reviews and meta-analyses showing consistent benefits in high-intensity tasks.
Source
Evidence-Based Supplements for the Enhancement of Athletic Performance
Peter Peeling et al. · International Journal of Sport Nutrition and Exercise Metabolism · 2018
DOI 10.1123/ijsnem.2017-0343
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