In fact, creatine supplementation caused a decline in the performance of wrestlers during periods of rapid weight loss. Also, creatine supplementation has not been shown to help athletes improve in endurance events such as distance running. The average weight gain reported in research on adults is 1.5 to 3.5 pounds in the first week of taking creatine. 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.