amino acid · for low stamina
Creatine
Recharges the fast energy system your muscles use for short, hard efforts.
Say that in clinical terms
Regenerates ATP via phosphocreatine system during high-intensity exercise. Increases lean body mass and anaerobic power.
How strong is the research?
Not verified evidence
1 paper read.
Who was studied: Trained athletes and weightlifters. The benefit is for short, hard efforts rather than endurance.
We have not found research on this that we would stand behind. People take it for this, so the claim is here rather than hidden.
How much to take
daily
3–5 g
Most researched ergogenic aid. Loading phase accelerates saturation but not required.
Before you take it
- No Tolerable Upper Intake Level (UL) has been established by NIH ODS for creatine; it is not classified as an essential nutrient. Doses of 3–5 g/day (maintenance) and up to 20 g/day (loading phase, 5–7 days) have been studied for periods up to 5 years in healthy adults without clinically significant adverse effects.
- Contraindicated with pre-existing kidney disease: creatine elevates serum creatinine, which can confound renal function monitoring and may add stress to already-compromised kidneys.
- Caution when co-administered with diuretics: creatine promotes intramyocellular water retention while diuretics increase fluid excretion; combined use raises the risk of dehydration and renal strain.
- Caution with nephrotoxic drugs (e.g., NSAIDs, aminoglycosides): no controlled interaction studies exist, but additive renal stress is mechanistically plausible.
- Contraindicated in pregnancy and lactation: no adequate safety data exist for these populations.
- Gastrointestinal side effects (bloating, cramping, loose stools) are reported at loading doses (≥10 g/day); occurrence at maintenance doses (3–5 g/day) is rare.
- At loading doses (≥10–20 g/day), creatine causes acute bodyweight gain of approximately 1–2 kg from intramuscular water retention; this may be counterproductive for endurance athletes where power-to-weight ratio determines performance, and should be disclosed when recommending creatine specifically for stamina-related goals.