June 2021 - 25

Both short and long-term
supplementation (up to 30g/day for
5 years) is safe and well-tolerated in
healthy individuals and in a number
of patient populations ranging from
infants to the elderly. Creatine can be
safely supplemented with 3-5g daily
post-training.
2. Creatine Reduces Muscle
Cramping and Injury Risk
Contrary to popular belief,
creatine does not cause cramping or
dehydration. In fact, creatine reduces
the risk of dehydration and muscular
cramping. Creatine actually promotes
hydration, reducing thermal stress
during exercise in the heat, and even
reduces injury risk. A study published
in the Journal of Athletic Training
carried out by Greenwood et al.,
2003 assessed injury rates during a
four-month American college football
season with a creatine group (0.3g/
kg/day for 5 days and non-users).
The creatine group experienced less
incidence of cramping, heat illness,
dehydration, muscle tightness, muscle
strains, non-contact injuries, and
fewer missed practices than those not
taking creatine.
Creatine supplementation results
in less cramping, fewer muscle
injuries, faster recovery following
injury, and greater tolerance to stress
in hot conditions and extreme temps.
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June 2021

Table of Contents for the Digital Edition of June 2021

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