The Ultimate Guide to Creatine

COLORADO SPRINGS, Colo. - March 17, 2025 - PRLog -- Learn how creatine is made for muscle building and aging with expert health and physique Coach Austin Witt, and expert researcher Dr. Scott Forbes, PhD. Fittwave athletes (https://fittwave.com/hire-a-coach/)  use the recommended dosing strategy 5 grams of creatine daily. This is the recommended dose from several research publications for over 20 years. (https://www.journalofexerciseandnutrition.com/ManuscriptUploadsPDF/62.pdf) However, more evidence is coming out of academic research laboratories of is this sufficient enough to build muscle?

Fittwave's Exercise Scientist, Austin, M.S, ACSM-CEP, NASM-PBC sat down with leading creatine researcher Dr. Scott Forbes to talk about how creatine effects muscle building, cognitive decline, and aging.

To Listen: https://podcasts.apple.com/us/podcast/the-ultimate-guide-to-creatine-research-and/id1492386828?i=1000517349818

So, what are the benefits for muscle building?
Creatine plays a crucial role in providing energy to our muscles during high-intensity activities.  By increasing the availability of ATP, the primary energy source for muscle contractions, creatine can enhance muscle power, strength, and size. Studies have consistently shown that creatine supplementation, combined with resistance training, leads to significant gains in muscle mass and strength. This is particularly beneficial for individuals looking to improve athletic performance, increase muscle definition, or recover from injuries. (https://doi.org/10.1186/s12970-017-0173-z)

Whether you're a seasoned athlete or just starting your fitness journey, creatine can be a valuable tool to help you achieve your muscle-building goals.

Can creatine prevent cognitive decline and assist with aging and muscle loss.

In short, YES! As we age, we naturally experience a decline in muscle mass and function, a condition known as sarcopenia.

Studies have shown that creatine can improve muscle strength and functional performance in older adults, even without resistance training. Additionally, creatine may have neuroprotective effects, potentially benefiting cognitive function and reducing the risk of age-related neurological disorders.

Where Does Creatine Come From and What Are the Current Recommendations?

Creatine is naturally found in small amounts in foods like meat and fish. However, dietary intake alone is often insufficient to maximize creatine's benefits. The majority of creatine in our bodies is synthesized from amino acids in the liver and kidneys.

Current evidence-based recommendations for creatine supplementation generally involve a loading phase of 20 grams per day for 5-7 days, followed by a maintenance phase of 3-5 grams per day. However, this isn't always necessary. You can consume 5 grams (5000 mg per day up to 21 days) if you have gastrointestinal distress (bloating), make sure to consume over 72 oz of water per day. This is NOT MEDICAL ADVICE. This can be achieved through creatine monohydrate, the most widely studied and cost-effective form of creatine. It's important to consult with a healthcare professional or registered dietitian before starting any new supplement regimen, especially if you have ¹ (https://academic.oup.com/biomedgerontology/article/60/10/...) pre-existing health conditions.