Tip The Effects of Low-Dose Creatine Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness EatingSupplements Tip The Effects of Low-Dose Creatine A new study shows how little creatine you can take and still reap the athletic performance benefits Check it out by Chris Shugart June 18, 2017September 14, 2021 Tags Building Muscle, Creatine, Nutrition & Supplements, Tips Creatine works, it's safe, and it's dirt cheap. And even though it's already the most studied sports supplement in existence, more studies are conducted anyway. Here's a new one that's pretty interesting. Researchers for this study wanted to figure out a few things, mainly: Does a low dose (as little as 2 grams per day) lead to results? Does that small dose work for athletes in a short amount of time? Does it work without the typical creatine loading protocol? The Study Most athletes who use creatine follow the standard protocol: take around 20 grams of creatine a day (in divided doses) for 5-7 days. Then take 5 grams a day to keep it topped off. But in this new study, researchers had 17 year old soccer players take 2-3 grams of creatine monohydrate per day, with no loading phase, for just 14 days. Another group of athletes from the same team took a placebo powder. Neither group knew if they were getting "the good stuff" or the fake stuff. Both groups were given a variety of fitness tests before and after the two week period. The Results The group that took creatine monohydrate displayed greater muscle power output, greater peak power output and total work – all without any adverse side effects. What This Means to You If you're an athlete, take creatine. Why not? It's safe and it enhances performance. If you are dead-ass broke, as little 2-3 grams a day will give you benefits. Using Biotest Creatine as an example, that'll cost you about 17 cents a day. You don't have to load creatine for it to be effective, but really, it doesn't hurt if you want to. If your 17 year old son or brother wants to take creatine, don't freak out. It's fine. Reference Aquiles Yanez-Silva, et al. Journal of the International Society of Sports Nutrition, 2017 Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Eating The Dave Tate Project - Part 1 When Dave Tate needed nutrition help, he turned to Dr. John Berardi. Here’s what he learned. Diet Strategy, Feeding the Ideal Body, Nutrition & Supplements, Powerlifting & Strength John Berardi, PhD March 14 Eating Tip Another Great Reason to Drink Green Tea It has tons of health and fat-burning benefits, but here's another reason you may want to cool off with iced green tea this summer. Diet Strategy, Nutrition & Supplements, Super Health, Superfood, Tips TC Luoma June 1 Eating The World s First Sexy Fiber Article Only one type of supplemental fiber reduces body fat while smoothing out digestive problems. Most others cause gas and irritate the bowels. Losing Fat, Nutrition & Supplements TC Luoma November 3 Diet & Fat Loss Good Sh t Today's menu includes Low-Carb Red and Green Pizza, Baked Stuffed Apples, Baja Fish Tacos, and Pina Colada Protein Shakes. We reserve the right to refuse service to anyone who looks crappy without a shirt on. Feeding the Ideal Body, Nutrition & Supplements Chris Shugart April 9