The Claim

Creatine monohydrate supplementation at a dosage of 0.3 g/kg/day for 1 week followed by 0.1 g/kg/day for 3 weeks in recreationally active females results in a mean increase in total muscle creatine of approximately 6–14% after the loading phase, but this increase is not sustained during the maintenance phase and is not statistically significant due to high variability and a sample size of 32.

Source: Effects of 28 days of beta-alanine and creatine supplementation on muscle carnosine, body composition and exercise performance in recreationally active females

What the research says

Supports is higher

Support is ahead, but a single strong opposing study can change this.

Supports
69score
Challenges
0score

These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.

Quantitative
1 study reviewed
In plain English

In recreationally active women, taking creatine monohydrate at a specific dose for four weeks increases muscle creatine levels by 6–14% after the first week, but this increase does not remain after continuing the lower dose, and the change is not statistically significant because of high individual variation and a small number of participants.

See the scientific wording

Creatine monohydrate supplementation (0.3 g/kg/day for 1 week, then 0.1 g/kg/day for 3 weeks) in recreationally active females leads to a mean increase in total muscle creatine of approximately 6–14% after loading, but this effect is not sustained during maintenance and is not statistically significant due to high variability and small sample size (n=32).

Why this might work

When creatine is taken by mouth, it enters the bloodstream and moves into muscle cells, where it gets converted into phosphocreatine. This phosphocreatine donates a phosphate group to ADP to quickly make ATP, which powers muscle contractions. After a week of high-dose supplementation, muscle creatine levels rise, but over time, the body adjusts and the extra creatine is no longer retained, causing levels to drop back down.

Supported mechanismbased on 1 study

What the research says

1 study

  1. Study: Effects of 28 days of beta-alanine and creatine supplementation on muscle carnosine, body composition and exercise performance in recreationally active females

    The study found that taking creatine for a week raised muscle creatine in women, but after that, the boost faded and wasn’t consistent across everyone — just like the claim says.

Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies

Fit Body Science verdict — we translate health claims into clear verdicts backed by peer-reviewed research.

Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.