Part of the rapid weight gain is due to the additional water that creatine holds in the muscle cells. The dosage and timing of creatine is still being researched. Excess creatine is excreted in urine. Does of 20-30 grams per day are commonly used in research. This amount is split into four of five smaller doses and is sustained for about a week.
Levels remain elevated for several weeks after supplementation is discontinued.
Creatine supplementation will not help all athletes. Those most likely to benefit from creatine supplementation are athletes who are training to gain sprint speed, strength and mass, have nutritionally adequate diets, and have naturally lower levels of creatine. No negative side effects have been reported in research on college-age subjects with no prior medical conditions. The collegiate subjects are given doses of up to 25 grams per day for up to one year. The risks of taking high doses of creatine are unknown.