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Longer-term studies that examined the effects of taking creatine have found consistent benefits on gains in strength and muscle mass. These studies generally use a one-week loading dose of creatine of about 15-20g per day followed by a maintenance dose of about 5g per day. The impact of lower doses of creatine (less than 5g per day) has not been thoroughly studied.
To test if low dose creatine supplementation would have any benefit on fatigue resistance, researchers had men and women engage in their normal habitual physical activity while supplementing with either creatine (2.3g per day) or a placebo for 6 weeks. There were no differences in body weight or body composition as well as maximal strength between groups.
The creatine group did show less of a drop in performance during multiple sets of knee extensions, indicating better resistance to fatigue. For example, during the 5th set of fatiguing exercise, force output had dropped to about 57% of maximum in the placebo group, whereas the creatine group only dropped to 67% of maximum.
These findings indicate that just 2.3g of creatine (0.3g per kilogram of body weight) is sufficient to elicit a beneficial effect on high intensity exercise performance. This occurs without any effects on weight gain or changes in body composition.
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