About 300 studies were conducted to prove the efficacy of creatine, and scientists continue to conduct extensive research. And studies have reported that creatine supports statistically significant improvements in performance and muscle building. It is one of the few supplements that remains legal with the Olympic committee, and it appears to have few adverse effects, for the most part just bloating.

Creatine Storage

The average 70kg male carries around 120g of creatine. 95% of the skeletal tissue, muscle, and other major tissues in the body are made up at least in part of creatine, and about 60% of that is phosphocreatine. To be effective, creatine must increase the total amount of creatine and phosphocreatine in the body and muscle, rapidly increasing stores and replenishing lost formulas. Most suggest ingesting a total of 20 to 30g of creatine throughout the day in 4 equal doses of about 5 to 7g over the course of a day for 5 to 7 days.

Rapid or Slow Loading

One Dr. Hultman and his team used several strategies including a rapid loading protocol and a slow loading protocol over 6 days of supplementation using 20g a day and a slower protocol with 3g of creatine for 28 days. The rapid and slow had rather similar results, almost identical after 28 days. Both experienced a 20% increase in muscle creatine concentration and the elevated levels were maintained with rapid loading when supplementation of 2g per day was used after the initial loading phase.

When Combined with Carbs & Protein

Most major pre workout and post workout products combine creatine with things like protein and carbs. Studies have shown that these ingredients individually contribute to muscle mass and muscle energy for better workouts. And studies have shown that these ingredients complement each other, though the other ingredients do not necessarily increase the absorption or retention of creatine.