Ingestion of creatine monohydrate at a rate of 20 grams per day for five to six days pre-event has been shown to increase muscle total creatine concentration. There is a wide variation among subjects. After the initial loading phase, it has been recommended that muscle stores can be maintained by ingesting two grams per day. Does not require proof of safety and efficacy. Dosage guidelines inadequate.
Quality control is poor.
Unfortunately, these supplements are often not proven, have potential harmful side effects, and often provide an inordinate expense to the young athlete. The supplement industry is believed to be approximately a four million dollar per year industry. It is an industry plagued with less than adequate quality control, unsubstantiated claims, high cost products, and a tendency to advocate more is better. There is widespread recognition of the importance of diet and healthy food choices in optimizing health status, fitness levels, and athletic performance. There continues to be a need for interpretation of new research findings in this fast growing discipline and for the dissemination of nutrition information and training techniques for a broad spectrum of individuals involved in various forms of physical activity.