Scientific justification for creatine maintenance and creatine loading doses proposed by European Specialist Sports Nutrition Alliance (ESSNA).
This document reviews the current state of scientific understanding regarding creatine safety. In response to creatine loading at 20g per day and long term creatine use, supplementing in excess of 5g per day for over 5 years produced no adverse health effects. A scientifically based rationale to support the use of 5g of creatine daily as a maintenance dose and evidence for creatine loading at 20g per day over 5 days is provided. These popular and safe practices are efficacious at improving both physical and mental performance and also provide some health benefits.