Creatine: Difference between revisions - Wikipedia

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[[File:Muscle_Total_Creatine_Stores.png|alt=|thumb|485x485px]]

An approximation of 0.033 g/kg/day divided into 4 equal spaced intervals has been suggested since creatine needs may vary based on body weight.<ref name=":3" /><ref name=":2" /> It has also been shown that taking a lower dose of 3 grams a day for 28 days can also increase total muscle creatine storage to the same amount as the rapid loading dose of 20 g/day for 6 days.<ref name=":2" /> However, a 28-day loading phase does not allow for [[Performance-enhancing substance#Ergogenic aids|ergogenic]] benefits of creatine supplementation to be realized until fully saturated muscle storage.

This elevation in muscle creatine storage has been correlated with ergogenic benefits discussed in the research section. However, higher doses for longer periods of time are being studied to offset creatine synthesis deficiencies and mitigating diseases.<ref>{{cite journal | vauthors = Hanna-El-Daher L, Braissant O | title = Creatine synthesis and exchanges between brain cells: What can be learned from human creatine deficiencies and various experimental models? | journal = Amino Acids | volume = 48 | issue = 8 | pages = 1877–95 | date = August 2016 | pmid = 26861125 | doi = 10.1007/s00726-016-2189-0 | s2cid = 3675631 }}</ref><ref>{{cite journal | vauthors = Bender A, Klopstock T | title = Creatine for neuroprotection in neurodegenerative disease: end of story? | journal = Amino Acids | volume = 48 | issue = 8 | pages = 1929–40 | date = August 2016 | pmid = 26748651 | doi = 10.1007/s00726-015-2165-0 | s2cid = 2349130 }}</ref><ref name="creatinedefects" />