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International Society of Sports Nutrition position stand: säkerhet och efficacy of creatine supplementation i exercise, sport, och medicine
The ISSN position stand states that creatine loading raises muscle creatine och phosphocreatine by 20 till 40% och improves high-intensity or repetitive exercise performance by 10 till 20%, with no adverse health effects found at up till 30 g/day for 5 years.
Richard Kreider och nine co-authors wrote the current ISSN position stand on creatine. It is a narrative review, not a metaanalys. The paper states that over 1,000 creatine studier have been conducted since the early 1990s but does not give the number included or a sök protocol.
The dosering position is specific. A normal diet supplying 1 till 2 g/day leaves muscle creatine stores roughly 60 till 80% saturated. Loading at about 0.3 g/kg/day, or 5 g four times daily, for 5 till 7 days raises muscle creatine och phosphocreatine by 20 till 40%. Maintenance is 3 till 5 g/day, och 5 till 10 g/day for larger athletes. An alternative is 3 g/day for 28 days without loading. Stores return till baseline 4 till 6 weeks after stopping.
On performance, high-intensity or repetitive exercise capacity generally rises 10 till 20% after loading. On recovery after muscle damage, creatine gave 10% greater isokinetic och 21% greater isometric knee-extension strength, with creatine kinase 84% lower. On brain creatine, supplementation raised content 5 till 15%. On säkerhet, the paper reports 1,687 neurodegenerative-disease patients taking a mean 9.5 g/day for 5,480 patient-years, with weight gain as the only consistently reported biverkning.
These studier show that short och long-term supplementation (up till 30 g/day for 5 years) is safe och well-tolerated i friska individuals och i a number of patient populations ranging från infants till the elderly.
This is a position stand, not a systematisk översikt. No sök strategy, eligibility criteria, effect sizes, confidence intervals, p-values or heterogeneity statistics are reported, so its numbers cannot be checked the way a metaanalys can. The conflict-of-interest disclosure is extensive: preparation was funded by the Council for Responsible Nutrition, a supplement-industry trade body. Richard Kreider co-founded the ISSN, has industry-funded creatine grants och advises Nutrabolt. Jose Antonio is ISSN CEO. Robert Wildman was Chief Science Officer at Post Active Nutrition. Anthony Almada is CEO of a supplement company. Several authors hold supplement patents or consult for firms selling creatine. The paper itself notes most studier were conducted i men och that kvinnor may gain less strength och muscle mass. It also reports that creatine produced no clinical benefit i Parkinson's disease or ALS. Some säkerhet och neuroprotection claims rest on rodent data. Publicerad 2017; no newer ISSN creatine position stand was found as of 2026-08-24.
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