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Creatine
Creatine dosage:
The dose of creatine used has been variable in research. The most common dosage taken has been creatine monohydrate at an oral dose of 20 grams per day in 4 divided doses for 5 days followed by a maintenance dose of 5 grams per day up to 12 weeks (3). The highest dose noted in research was 20 grams by mouth daily for 8 weeks (3), and the longest duration of creatine dosing was 4 grams per day by mouth for 2 years (17).
Creatine and enhancement of athletic performance:
Creatine, lean body mass, strength, endurance, and power:
Leg strength, endurance, average power, and lean muscle increased in older men (average age, 70.4 years) after taking creatine (Cr) supplementation of 0.3 grams per kilogram of body weight for the first 5 days and then 0.07 per kilogram of body weight. Compared to placebo, participants taking Cr experienced significantly greater increases in lean mass (3.3 kg vs 1.3 kg), higher leg press weight (50.1 kg vs 31.3kg), knee extension endurance (21 reps vs 14 reps), and average power output (26.7 watts vs 18 watts). (1)
