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Frequent small feedings of creatine rock!

Posted by VPX Sports on Aug 24, 2010 6:13:00 PM

According to a study in the Journal of Sports Science, it appears that taking 1 gram of creatine 20 times per day for five days is more effective than taking 5 grams of creatine 4 times per day for five days.  Did you follow that?  Yep, a group of Brits at Nottingham Trent University in the UK found that less creatine was excreted following the 20 times per day regimen versus the 4 times per day regimen.  In fact, the more frequent dosing schedule resulted in 21% less excretion of creatine which suggests a greater retention in the body and most probably in skeletal muscle. Lower and more frequent doses of creatine monohydrate may be the best way to increase total body retention.  However, on the flip side, who wants to take a supplement 20 times in a day?  Bottom line:  creatine is one of the most effective ergogenic aids (i.e. enhances performance) in the world.  We know that creatine loading works (4 x 5 g per day for 5 days). And we also know that you don’t necessarily have to load.  And we also know that more frequent small doses are better.  So you decide what strategy you like.  (Reference: 2009 May;27(7):759-66; Sale C et al)

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