From label scan
No label facts are available for this entry yet.
What we know
Label-derived facts remain separate from AI-generated context.
AI context
No AI context is available yet.
Research and sources
Community-supplied references. Check the linked source before relying on a claim.
Label and use
Practical details pulled from scanned or cited interventions.
What it is for
- Strength and high-intensity / power performance (1RM, repeated sprints, Wingate, work ≤30 s).
- Lean / fat-free mass gain during resistance training.
- Cognitive and brain function in healthy people, including under sleep deprivation and in older adults.
- Faster recovery from hard training (force restoration, less enzyme efflux / inflammation, glycogen).
- Bone mineral density and bone geometry.
- Glucose control / metabolic outcomes (HbA1c, GLUT4, meal tolerance).
- Depression (as SSRI adjunct or standalone).
- Larger response in vegetarians / vegans (low baseline muscle creatine).
- Loading (20 g/day) versus daily low dose (3–5 g/day) as equivalent saturation strategies.
- Safety: that creatine does not harm kidneys in healthy people (the “kidney myth”).
Observed use
Dose, timing, and brands from 6 public protocols. Private and hidden usage is excluded.
Dosage
- 5g4× · 67%
- 20g (10g twice daily)1× · 17%
- 3-5g1× · 17%
Timing
- Daily6× · 100%
Protocols
Where this intervention appears and what it tends to sit beside.