Vol. 11, Issue 7 (2022)

Author(s):
Winpreet Kaur

Abstract:
Creatine monohydrate, a dietary supplement, improves muscular function during short and high intensity of resistance training that depend on the phosphocreatine shuttle for adenosine triphosphate. The most effective dosage for creatine supplementation consists of loading for 5–7 days at 0.3 g/kg/d, then maintaining for 4–6 weeks at 0.03 g/kg/d. To raise the intramuscular creatine reserves, however, loading doses are not required. The most researched type of creatine is creatine monohydrate; creatine ethyl ester has not demonstrated any further advantages. With few recorded negative effects, creatine is a relatively safe dietary supplement. Transient water retention during the initial phases of supplementing is the most frequent adverse effect. There have been incidences of liver and kidney problems with creatine when it was taken with other supplements or at doses greater than advised for several months. To assess the long-term and potential negative effects of sustained creatine administration, more research is required.