Creatine works, it's safe, and it's dirt cheap. And even though it's already the most studied sports supplement in existence, more studies are conducted anyway. Here's a new one that's pretty interesting.
Researchers for this study wanted to figure out a few things, mainly:
- Does a low dose (as little as 2 grams per day) lead to results?
- Does that small dose work for athletes in a short amount of time?
- Does it work without the typical creatine loading protocol?
Most athletes who use creatine follow the standard protocol: take around 20 grams of creatine a day (in divided doses) for 5-7 days. Then take 5 grams a day to keep it topped off.
But in this new study, researchers had 17 year old soccer players take 2-3 grams of creatine monohydrate per day, with no loading phase, for just 14 days. Another group of athletes from the same team took a placebo powder. Neither group knew if they were getting "the good stuff" or the fake stuff. Both groups were given a variety of fitness tests before and after the two week period.
The group that took creatine monohydrate displayed greater muscle power output, greater peak power output and total work – all without any adverse side effects.
What This Means to You
- If you're an athlete, take creatine. Why not? It's safe and it enhances performance.
- If you are dead-ass broke, as little 2-3 grams a day will give you benefits. Using Biotest Creatine as an example, that'll cost you about 17 cents a day.
- You don't have to load creatine for it to be effective, but really, it doesn't hurt if you want to.
- If your 17 year old son or brother wants to take creatine, don't freak out. It's fine.
- Aquiles Yanez-Silva, et al. Journal of the International Society of Sports Nutrition, 2017