Key Takeaway
ISSN position statement confirming creatine monohydrate as safe and effective for increasing strength, power, and muscle mass, with no evidence of adverse health effects in healthy individuals.
Summary
Official position statement from the International Society of Sports Nutrition reviewing over 500 studies on creatine.
Key conclusions:
- Creatine monohydrate is the most effective ergogenic nutritional supplement
- Increases high-intensity exercise capacity by 10-20%
- Enhances lean body mass during training by 1-2 kg
- Safe for short and long-term use in healthy individuals
- No evidence of kidney damage, dehydration, or cramping
Dosing recommendations:
- Loading: 20g/day for 5-7 days (optional)
- Maintenance: 3-5g/day
- Timing: Any time, consistency matters most
Clinical significance:
Establishes creatine as the gold standard supplement for performance and muscle building with an excellent safety profile.
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