Suggested dosing is variable, with many different regimens showing benefits.
Creatine is formed of three amino acids: L-arginine, glycine, and L-methionine. More detail and supporting information is in the main article. Creatine supplementation prevents acute strength loss induced by concurrent exercise. Creatine use is widespread but difficult to quantify as the data to date are limited to self-report surveys limited by response error.
It is transported through the blood and used by parts of the body that have high energy demands, such as skeletal muscle and the brain.
Dietary creatine supplementation and exercise performance: why inconsistent results? NCAA national study of substance use habits of college student-athletes.
J Am Diet Assoc. Therefore, the body needs to replenish about 1—3 g of creatine per day to maintain normal unsupplemented creatine stores depending on muscle mass.
There is some evidence that creatine can boost memory. Creatine supplementation enhances muscular performance during high-intensity resistance exercise.
J Prim Prev. Additional evidence is needed to confirm these uses. Eur J Appl Physiol.