Sports Supplements: Where we were, Where we are & Where it is going.

Creatine

nIncreases Cr and CP content in muscles

nMay improve high-power performance <30 seconds and delay onset of fatigue

nIncreases body mass by ~ 3 to 7 lbs

nLoading: 20-25 g/day for 5 to 7 days; 5 g/day for one month

nMaintenance: 2-5 g/day