Low-Dose Creatine Can Energize

Low-Dose Creatine Can Energize Creatine monohydrate is one of the most researched sports supplements around. It's been shown to be effective for building muscle size, strength and stamina. You can see why creatine is so popular with the weight room crowd, but what about dieters who are looking to make the right kind of gains without any added weight? A study published in the journal Nutrition offers one potential solution.

Researchers at Bloomsburg University gave weight trained volunteers 2.5 grams of creatine per day. This dose increased fatigue resistance during weight lifting by an average of 7% to 17% without significantly effecting levels of body weight, body fat or body water.

True Strength Moment: Daily creatine intake is generally recommended at between 3 and 5 grams. Although this 2.5 gram dose of creatine didn't increase maximal strength, getting between 7% and 17% more work out of your workout can lead to greater gains in the gym. If putting on weight is an issue for you, stack half of a 5 gram creatine powder serving with your post-workout whey protein shake for a month or two. Then assess the results to see if this strategy got you any closer to your goals without weighing you down.
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