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A 2009 promotion involved graphic designers, musicians and artists creating custom Amp-branded refrigerators which were placed in designers’ homes and retail stores that included Crooks and Castles, Rogue Status, Huf Clothing and Reed Space. Designers that participated in the promotion included Topher Chin, Steve Aoki, Omar Epps and Han Cholo. According to Women’s Wear Daily, this initiative was carried out “as part of Pepsi’s bid to recast the image of its Amp Energy drink as the beverage of choice for the fashion, art and lifestyle crowd.” In 2010, Amp Energy became the official energy drink of the World Extreme Cagefighting (WEC) series, before the WEC went defunct in the same year. It is also the sponsor of UFC athletes Urijah Faber, Chad Mendes and Joseph Benavidez.

PepsiCo has sponsored the Talladega Superspeedway race for multiple years, resulting in the race being titled the “Amp Energy 500” in 2008 and 2009, and the “AMP Energy Juice 500” in 2010. In October 2010, Amp Energy Juice produced a short film about Talladega Superspeedway titled The Legend of Hallowdega which starred David Arquette, directed by Terry Gilliam and included appearances by Dale Earnhardt Jr. and Darrell Waltrip. The sponsorship ended in 2011 as the race is now known as the Yellawood 500.Mountain Dew Amp (or simply Amp) is an energy drink brand produced by PepsiCo. At the time of its introduction in 2001, Amp Energy was initially distributed under the Mountain Dew soft drink brand. Beginning in 2009, it was produced and labeled under its own stand-alone trademark name, but in 2018, reverted to using Mountain Dew branding. The beverage is packaged in both 16-ounce and 24-ounce cans, and is sold in the United States, Canada, the United Kingdom and Lebanon. As of 2009, Amp Energy was the number four energy drink brand in the U.S. in terms of overall retail sales.

An ‘Amp’ branded citrus-flavoured energy drink distributed by Britvic under license from PepsiCo. launched in the UK in August 2013. The United Kingdom version of Amp Energy is released under the ‘Mountain Dew’ brand with a UK-unique new logo. This is similar to its early release in North America, with the Amp logo featuring the text ‘Powered by Mountain Dew’ beneath it. Amp Energy — Powered by Mountain Dew features a higher caffeine content than Mountain Dew Energy at 31 mg/100ml. It also contains real sugar as is common with other UK soft drinks. The drink was discontinued in 2017, in order for Britvic to focus more on the original variety.

The original formulation of Amp Energy was positioned as a flavor extension of the Mountain Dew brand, and in 2001 its label read “Amp Energy Drink from Mountain Dew”. In 2008, the label design was changed to contract the product name to a more concise “Amp Energy”, with the Mountain Dew logo being shifted to the lower portion of the cans. In Amp’s 2011 redesign, the Mountain Dew logo was taken off the cans completely. According to beverage industry commentators at the time, this labeling update was enacted with the intent of “placing a stronger emphasis on the ‘Amp Energy’ brand and less on its Mountain Dew roots”. Amp Energy Original contains taurine, B-vitamins, guarana, ginseng and maltodextrin. 8.4 fluid ounces of Amp contains 74 milligrams of caffeine.The Amp Energy product line has since expanded to a broader range of flavors and variants, which as of 2011 included Amp Energy (Original), Sugar Free, Overdrive (cherry), Relaunch (discontinued) (orange), Elevate (mixed berry), Traction (grape), Green Tea, Lightning (lemonade) and Sugar Free Lightning, and watermelon. Traction has since been renamed to Boost. There was also a limited edition flavor named Tradin Paint which was an Orange/Lime/Berry drink. In February 2010 a new series of juices was launched under the name Amp Energy Juices, which are made with B-vitamins, taurine, ginseng and guarana. These juices are produced in two flavors: Orange and Mixed Berry, and are packaged in 12-ounce bottles. Also introduced at this time was Amp Energy Gum, which is made from a blend of B-vitamins, taurine and caffeine.A new line of drinks from the Amp brand was introduced in 2018, titled Mountain Dew Amp Game Fuel, bearing the name of Mountain Dew’s former line of Game Fuel drinks. The line features a resealable can lid, and has sponsored several esports communities.

When it’s time to train, you can’t let any excuses get in your way and now “too tired” is no longer part of your vocabulary with Amp’d Up! This is a power surge of raw energy that will have you chasing down reps like Freddy hunting the kids of Elm Street!

Pre-workout supplements are designed for consumption prior to exercise to enhance athletic performance, especially on days when you’re feeling a bit low on energy. While not essential, research finds pre-workout use can result in improvements in exercise performance and skeletal muscle adaptations, in addition to other benefits.“I also appreciate the moderate amount of green tea extract, as quite often, companies can add too much, potentially causing nausea in the short-term and elevated liver enzymes in the long-term.” says Dr. Wallace, noting that although the product’s effects may not be felt immediately (due to a lack of caffeine), it can still aid in increasing blood flow and building muscle.

Pre-workout supplements are usually taken about 15 to 30 minutes prior to exercise, but can also be consumed during your workout. Read the label instructions on the pre-workout you are considering to see what is recommended. “A pre-workout should not be taken in place of a health-promoting and performance-supporting diet,” says Bazilian. In sports nutrition, an individualized approach is required for eating and supplementation, meaning what works for one person may not work for you. For those seeking a “stimulant-free” pre-workout, this one may fit the bill, says Dr. Antonio, given it’s caffeine-free and also contains a blend of natural ingredients to boost focus and energy. In addition, Dr. Antonio notes that clinical data (funded by Florida State University) on athletes using the supplement over a four-week period found improvements in the overall weight lifted across squats, deadlifts and bench press. “You should choose one that shows and follows GMP (Good Manufacturing Practices) on the bottle—imperative for ensuring the product is processed to the best standards and that checkboxes are safely met, including third-party testing.” This covers each step of the supplement manufacturing process from ingredient sourcing, formulation, labeling and packaging. “This is a great all-in-one product with L-glutamine, natural caffeine and beetroot, which helps blood flow,” says Myles Spar, M.D., an integrative medicine specialist and Forbes Health Advisory Board member. “It also has creatine to help provide strength and branched chain aminos for muscle repair and growth.”To pick the best supplements out there, the Forbes Health editorial team consulted a panel of three accredited experts, who provided their recommendations for the best pre-workouts of 2023. The Forbes Health editorial team determined star ratings based on cost, amount of added sugar and third-party testing. Read on to learn about the top pre-workout picks that made our list.

Leoni Jesner is a fitness and health writer contributing content to Verywell Fit, Byrdie, Forbes Health, Everyday Health and Insider, as well as providing expert features to LIVESTRONG, Bustle, CNET and Fitbit. Leoni is passionate about all things fitness and holds qualifications as an ACE CPT, Level 3 mat Pilates instructor and nutrition coach.

The amount of supplements that line the shelves of supermarkets, health stores and online shops are seemingly unending. Choosing a pre-workout specifically can be difficult, as it’s sold in a wide range of forms like powders, pills and drinks.Forbes Health adheres to strict editorial integrity standards. To the best of our knowledge, all content is accurate as of the date posted, though offers contained herein may no longer be available. The opinions expressed are the author’s alone and have not been provided, approved or otherwise endorsed by our advertisers.

Legion’s Pulse doesn’t just “contain natural ingredients”—every ingredient is naturally sourced. They don’t use artificial or synthetic substances of any kind. With around 15,000 mg of active ingredients per serving, Pulse helps you train harder, go longer, and finish stronger.“This product has less caffeine than the others, so while it has some, it is good for those who are more sensitive to caffeine,” says Dr. Spar. He recommends Klean for “people who want the basics with less caffeine.” This supplement contains no artificial flavors, coloring or sweeteners.Dry scooping is consuming pre-workout powder without mixing it with a liquid. It is not safe to dry scoop pre-workout as it can cause heart or breathing problems.

To determine the best pre-workout of 2023, the Forbes Health editorial team consulted a panel of three accredited nutrition experts who provided their product recommendations for the best pre-workout supplements. The Forbes Health editorial team determined star ratings, factoring in cost, amount of added sugar and third-party testing.

*Dietary supplements are not regulated by the Food and Drug Administration (FDA), and ingredients and their amounts may vary. Be sure to talk to your doctor before taking any supplement.The Forbes Health editorial team is independent and objective. To help support our reporting work, and to continue our ability to provide this content for free to our readers, we receive compensation from the companies that advertise on the Forbes Health site. This compensation comes from two main sources. First, we provide paid placements to advertisers to present their offers. The compensation we receive for those placements affects how and where advertisers’ offers appear on the site. This site does not include all companies or products available within the market. Second, we also include links to advertisers’ offers in some of our articles; these “affiliate links” may generate income for our site when you click on them.

Dr. Wallace recommends this product for its effective ingredients, which include creatine and citrulline, alongside its beta-alanine, acetyl-L-carnitine and N-acetyl L-tyrosine amino acids, which can contribute to building muscle. “Optimum Nutrition is also a trustworthy brand and a member of the Council for Responsible Nutrition, the trade group that represents the responsible supplement manufacturers,” says Dr. Wallace.Pre-workout is a multi-ingredient supplement blending a combination of stimulants that can promote maximum energy, focus, strength and velocity during exercise. Most contain caffeine and a mix of other ingredients like vitamins, minerals and branched-chain amino acids (BCAAs), all designed to performance-enhance your workout, says Wendy Bazilian, doctor of public health, nutritionist and author of the Eat Clean, Stay Lean series.

Taylor Wallace, Ph.D., principal and CEO of food and nutrition research firm Think Healthy Group and a Forbes Health Advisory Board member, credits the product for its efficacious amount of creatine, branch-chain amino acids, betaine and L-citrulline. “I also like that there’s an antioxidant blend, as well as coconut water powder, which provides a little potassium,” he says.

The cost of pre-workouts can add up quickly, so be mindful of how they fit into your budget. Bazilian warns against the continuation of any supplement not to your liking, be that taste, texture or if it disagrees with your digestion. There are plenty of others up for grabs. Studies have shown pre-workout to be safe for both men and women, but it\u2019s best to speak with a nutritionist or your doctor to determine if you should be consuming pre-workout. Pre-workout is intended to help build muscle, increase focus and provide extra energy, according to the National Academy of Sports Medicine. The ingredients in pre-workout supplements, such as caffeine, beta-alanine, amino acids and creatine, work together to bring about these possible benefits.“This supplement provides an optimally-dosed pre-workout that includes only science-backed ingredients, whilst eliminating those ingredients that have been proven ineffective,” says Dr. Antonio, who also notes that it features beetroot extract to promote oxygen delivery.

Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans. For personal advice, please consult with a medical professional.While post-workout nutrition and recovery is crucial, what takes place prior to exercise is just as important, says Bazilian. The best pre-workout can provide a variety of benefits including maximizing performance, strength and stamina. “Such a supplement is also intended to benefit muscle gain and recovery to help you continue training at your best,” she says.

When selecting a pre-workout, Bazilian says to be mindful of unwanted added ingredients, such as sugar, and to focus on products that add to your current lifestyle and a nutrient-rich eating approach.

This caffeine-free product is ideal for those sensitive to the stimulant, says Dr. Wallace, adding that it also contains L-citrulline, beta-alanine, betaine and taurine, the latter of which is claimed to enhance some markers of athletic performance, such as improved muscular fatigue.

“This product is all natural—GMO, gluten and soy-free—and tastes great as a fizzy formulation,” says Dr. Spar. “It has beetroot juice powder, which helps dilate blood vessels to increase blood flow.” This supplement also supports stress relief, according to Dr. Spar, by including naturally-occuring amino acids like L-theanine and 5-HTP.

Consumed 30 to 60 minutes prior to exercise (that’s how long it can take for a pre-workout to kick in), the supplement typically features caffeine of varying amounts (excluding the caffeine-free versions), which has long been hailed for its ability to improve a slew of exercise benefits, including muscular endurance and movement velocity.The compensation we receive from advertisers does not influence the recommendations or advice our editorial team provides in our articles or otherwise impact any of the editorial content on Forbes Health. While we work hard to provide accurate and up-to-date information that we think you will find relevant, Forbes Health does not and cannot guarantee that any information provided is complete and makes no representations or warranties in connection thereto, nor to the accuracy or applicability thereof.

I have tried other pre-workout formulas and hated the jittery feeling that came with them. Amp-Nox gives you a great pump without the overstimulation and excess jitteriness of other pre-workouts. The Gummy Bear flavor is excellent as well. Would highly recommend! Our potent blend of natural ingredients stimulates your body’s metabolism, allowing you to burn calories at a faster rate and convert stored fat into energy This non stim preworkout is absolutely insane. Crazy pump and vascular look. Great flavors and amazing results. Want a great non stim pump formula this is it.

Our carefully selected ingredients are precisely dosed to increase blood flow and improve performance, making sure every workout counts. Find yourself working out a couple hours before bed? No worries! AMP-NOX can be used anytime of the day, so don’t worry about fighting yourself to go to sleep.

Cut back on stimulants with AMP-NOX. Our formula is free from stimulants, making it ideal for anyone who wants to avoid the jitters and crashes that come with other pre-workouts.Unlocking your body’s full potential for enhanced performance and daily vitality. Our expertly crafted formula provides a natural and sustained energy boost that helps you power through workouts and stay active throughout the day.Who said you couldn’t have explosive pumps without all the jittery stimulants? We certainly didn’t! Introducing Project#1™ AMP-NOX, the game-changing pre-workout supplement that delivers explosive pumps, razor-sharp focus, and enhanced hydration, all without the use of stimulants. I have taken AMP before my workouts and it has helped tremendously with providing me a steady release of energy during my sessions. I have had poor experiences with other pre/intra workout supplements that left me feeling super “jittery” and AMP was such a great experience. I may even replace my energy drinks with it as it is loaded with EAAs and Electrolytes. First of all the flavor of AMP is fantastic. Kind of hard to describe, but very juicy and fruity, maybe grape?? Second, I love having this as an energy drink. It tastes way better than anything at the gas station and definitely costs less!The all important question: if you’re going to boost your performance with pre-workout, when is the optimum time to take it? Well, like we’ve mentioned, most people take pre-workout around 30 minutes to one hour before they workout, but just because it’s called pre-workout that doesn’t necessarily mean you have to take it prior to your workout. “For longer sessions,” says Lovell, “you could delay until an hour into the session.” Always refer to the label of your pre-workout for specifics.

Priyankaa has an MA in Magazine Journalism from Cardiff University and over five years’ experience in health and fitness journalism. Priyankaa has written for Stylist’s Strong Women Training Club, where she regularly wrote about diversity in the fitness industry, nutrition tips, training advice and her experience completing various fitness challenges. She has also written for a variety of publications including Business Insider, Glamour, Bustle, Metro, HuffPost UK, gal-dem and more.

For many, pre-workout supplements are usually mixed with a drink and taken around 30 minutes before the beginning of a workout. That’s because, by supplying your body with extra carbohydrates, the glucose in the pre-workout helps raise blood sugar levels and supply additional energy during a workout. In short, they’re much more energising than a banana, shot of espresso or a black coffee. As a pre-workout is designed to help you cruise through a particularly tough workout, it shouldn’t be a surprise to learn that they supply your system with sugar, caffeine and other energy-boosting stimulants. This involved trialling them over a period of four weeks, before rating them based on a variety of factors including taste, texture, clarity of instructions, ease of use and, of course, their impact on energy and performance in the gym. If you’re concerned about the caffeine content of your pre-workout, Bulk’s caffeine-free pre-workout is a safer bet. Offering similar benefits to conventional pre-workout supplements, this contains 5g BCAAs and 3g of creatine monohydrate. If you don’t fuel yourself properly before exercises or hard workouts, you’ll be less energised, weaker and will fatigue faster than normal. That’s a fact. Pre-workout is designed to help fight this, to help you keep going harder and for longer. So while the supplement can be taken in a variety of formats — from meals to shakes to pills and more — they’re all designed to boost energy levels and increase focus. NO2-boosters (ex. Arginine, Citrulline): Arginine, for example, is a nitrogen dioxide booster and an amino acid that acts as a ‘vasodilator’. Essentially, arginine (and other similar nitrogen dioxide supplements) expand your veins and arteries, making it easier for blood to flow around your body, delivering nutrients quicker and more efficiently. You’ll also find a guide to the products that can give you a natural pre-workout boost as well as the best pre-workout supplements money can buy, as tested by the Men’s Health Lab.Don’t believe in the power of pre-workout? Well, a study published in the Journal of the International Society of Sports Nutrition reported that combining pre-workout with HIIT workouts resulted in significant increases in VO2 max, training volume and lean body mass while also speeding up the rate at which moderately trained recreational athletes lost body fat.

As sports nutritionist Matt Lovell points out, there are definitely some pre-workout products that you should actively avoid. “I would say any speed cousins, amphetamine cousins. Some pre-workouts basically contain ecstasy. Or close to it,” he says.

Something to consider, however, is the ‘half life’ of caffeine. Generally, caffeine has a half-life of around three to seven hours after ingestion. If you’re used to training in the evenings, you want to take half the recommended dose or swap it out for a pre-workout alternative. We’ve listed a few below.Some pre-workout brands spill over the recommended daily dose. ProSupps Mr Hyde NitroX pre-workout, for example, houses an uncomfortable 410mg of caffeine in a 7.5g scoop. Don’t let the electric blue colour of this pre-workout put you off. With 175mg natural caffeine from guarana and green tea extracts, plus creatine, L-glutamine and vitamin B6, it contains a host of energy-boosting ingredients to get you in gear for your workout. Ed Cooper is the Deputy Digital Editor at Men’s Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more. Ed has run the MH gauntlet, including transformations, marathons and, er, website re-designs. He’s awful at pub sports, though. Follow him: @EA_Cooper

Here’s a quick snapshot of the best pre-workout supplements to buy in 2023. For a more detailed breakdown of each, including the best pre-workout tablets and gels, keep scrolling. If you like chocolate, you’ll love this rich, sweet pre-workout with an earthy cocoa flavour. Made with organic gluten-free oats, pumpkin protein, chia seeds, flax seeds, goji berries and much more, it’s noticeably heavier than the other products on our list. That said, it still tastes great —our testers likened it to a decadent chocolate milkshake when blended with milk. It’s suitable for both pre- and post-exercise consumption, so if you’re after a filling, delicious drink to give you an edge in your workouts, give it a go. While not strictly a pre-workout capsule, Grenade’s Black Ops capsules use caffeine for focus and green tea extract for fat-loss support. Ideal if you’re in a calorie deficit.Providing a “turbo boost of energy”, according to our testers, this pre-workout is a must for long distance runners and endurance athletes. It’s easy to use – simply mix with water – and contains 200mg caffeine, 3.5g creatine (to help avoid injury), 3.5g beta alanine (to aid against lactic acid build up and delay muscle fatigue) and EnXtra® (to intensify the effects of the caffeine). It also features a blend of vitamins C, B6, B9 and B12 to help combat tiredness. The impact on our panel’s performance was undeniable, facilitating faster, further runs.

It made a big impression on our testers, who said it delivered a surge of energy before their sessions and aided with post-workout recovery. It also scored top points for its mixability and texture, which made it quick and easy to gulp down. The blue raspberry flavour is one for sweet tooths, while grape is a popular choice too.

Research published in Food and Chemical Toxicology cited that 400mg of caffeine a day is the upper limit for adults. What does this mean to you? One cup of instant coffee contains 60-80mg of caffeine, but high street flat whites contain anything between 65mg (Pret-a-Manger) and 160mg at Starbucks.Broadly speaking, pre-workout supplements — like the products we’ve listed below — are safe to take on a regular basis when following the manufacturer’s instructions. Of course, when it comes to ingesting caffeine, we all have different thresholds and, with some brands tipping over a sensible limit of caffeine content, it can become a risky game.

Finding the right pre-workout isn’t always about finding the powder that suits you. Rather, there are plenty of alternative pre-workout options that you can take before your next training session. For example, there are pre-workout gels, pre-workout pills, pre-workout capsules and pre-workout drinks. We’ve put a few below:

Give your AM reps a fighting chance with Bulk’s ultimate pre-workout formula. Fruity and sweet, its strong mix of ingredients include an optimal dose of vitamin B6 to see off those sluggish mornings. The caffeine gave our testers a noticeable energy boost and they found the light berry flavour enjoyable and refreshing. If you continue to take pre-workout on a regular basis, your body can build up a tolerance to its effects, which is why Lovell advises cycling the supplement, or coming off it for six to eight weeks at a time to give your body a chance to reset. “Cycling is the way forwards,” he says. “Also get some stimulant-free ones [that] you can use most days or just some plain old tyrosine which is a very good budget pre-workout.” When you start your workout, you want to hit the ground running. You don’t want to be waiting around for your pre-workout to kick in, so it pays to find the sweet spot to take it. For most people, the ideal time to take you pre-workout is around 30 minutes to one hour before your workout — this should give the supplement enough time to hit your bloodstream and amp you up ahead of your session.As we’ve mentioned, coffee and pre-workout share a common primary ingredient — caffeine. Found to have an effect on improving athletic performance, coffee also doesn’t contain the additives and additional ingredients that other pre-workout supplements may have. Studies have shown that caffeine concentration peaks at about 45 minutes after ingestion, with effects lessening thereafter.Bananas: Rich in starchy carbohydrates, one banana will contain around 14g of sugar, made of glucose and fructose – two sugar types that are ideal for athletic performance. Similarly, bananas are rich in potassium and magnesium, providing electrolytes to your body that — when lost — will cause muscle cramps and fatigue, so it’s best to keep your levels topped-up. Each banana will contain around 20-27g of carbohydrates, fuelling your muscles before strenuous exercise.

To help you find the best pre-workout supplement — whether you’re looking for a powerful energy kick or a gentle caffeine-free boost — we recruited a panel of fitness enthusiasts to put a range of market-leading products to the test as part of our Men’s Health Sports Nutrition Awards.This pre-workout got the gold seal of approval from our panel for its thorough nutritional info and easy-blend formula (no unpleasant powder residue, here). The recommended 400ml serving means you’ll stay well hydrated throughout your gym session, while the refreshing tropical flavour makes it easy to guzzle.

But it pays to read the ingredients label before you invest in a fresh pot of pre-workout. Caffeine is the key ingredient to look out for as the content can vary from mild to way too much, and in extreme cases, high levels of caffeine can cause some pretty serious health issues like anxiety, insomnia and high blood pressure.

Research published in the Food and Chemical Toxicology journal cites that 400mg a day — that’s around two to three cups of coffee — as the upper limits for adults, so be sure to check the per-serving caffeine content of your chosen pre-workout during your next supplement top-up.B-vitamins: Vitamins B1, B2 B5, and B6 all play important roles in energy production and efficiency, while Vitamin B12 supports blood production and Vitamin B3 boosts DNA repair and promote healthier skin.

Creatine appears to be generally safe, although when it is taken at high doses there is the potential for serious side effects, such as kidney damage. High doses may also stop the body from making its own creatine.

Bender A, Samtleben W, Elstner M, Klopstock T. Long-term creatine supplementation is safe in aged patients with Parkinson disease. Nutr Res. 2008;28(3):172-178.

Tyler TF, Nicholas SJ, Hershman EB, Glace BW, Mullaney MJ, McHugh MP. The effect of creatine supplementation on strength recovery after anterior cruciate ligament (ACL) reconstruction: a randomized, placebo-controlled, double-blind trial. Am J Sports Med. 2004;32(2):383-388.Creatine has also been reported to help lower levels of homocysteine. Homocysteine is associated with heart disease, including heart attack and stroke.

Preliminary studies suggest that creatine supplements may help lower levels of triglycerides (fats in the blood) in men and women with high concentrations of triglycerides.Tarnopolsky MA, Beal MF. Potential for creatine and other therapies targeting cellular energy dysfunction in neurological disorders [Review]. Ann Neurol. 2001;49(5):561-574.

Cornish SM, Candow DG, Jantz NT, et al. Conjugated linoleic acid combined with creatine monohydrate and whey protein supplementation during strength training. Int J Sport Nutr Exerc Metab. 2009;19(1):79-96.Creatine is not banned by the National Collegiate Athletic Association (NCAA) or the International Olympic Committee, but using it for athletic performance is controversial. The NCAA prohibits its member schools from giving creatine and other muscle-building supplements to athletes, although it doesn’t ban athletes from using it.

Beck TW, Housh TJ, Johnson GO, Coburn JW, Malek MH, Cramer JT. Effects of a drink containing creatine, amino acids, and protein combined with ten weeks of resistance training on body composition, strength, and anaerobic performance. J Strength Cond Res. 2007;21(1):100-104.

An example of a typical loading dose in exercise performance (for adults ages 19 and older): Take 5 g of creatine monohydrate, 4 times daily (20 g total daily) for 2 to 5 days maximum.Caffeine may make it hard for your body to use creatine, and taking creatine and caffeine may increase the risk of dehydration. Using creatine, caffeine, and ephedra (now banned in the U.S.) may increase the risk of stroke.

Gualano B, de Salles Painelli V, Roschel H, et al. Creatine supplementation does not impair kidney function in type 2 diabetic patients: a randomized, double-blind, placebo-controlled, clinical trial. Eur J Appl Physiol. 2011;111(5):749-756.Some creatine supplements may be marketed directly to teens, claiming to help them change their bodies without exercising. However, one survey conducted with college students found that teen athletes frequently exceed the recommended loading and maintenance doses of creatine. Creatine has not been tested to determine whether it is safe or effective in people under 19.

Aguiar AF, Januario RS, Junior RP, et al. Long-term creatine supplementation improves muscular performance during resistance training in older women. Eur J Appl Physiol. 2013;113(4):987-996.Creatine is a naturally-occurring substance that’s found in meat and fish, and also made by the human body in the liver, kidneys, and pancreas. It is converted into creatine phosphate or phosphocreatine and stored in the muscles, where it is used for energy. During high-intensity, short-duration exercise, such as lifting weights or sprinting, phosphocreatine is used as a source of ATP, a major carrier of energy within the human body.People with Parkinson disease (PD) have decreased muscular fitness, including decreased muscle mass, muscle strength, and increased fatigue. One study found that giving creatine to people with PD improved their exercise ability and endurance. In another study, creatine supplements boosted participants’ moods and reduced their need for medication compared to those who didn’t take creatine. However, other studies suggest combining creatine and caffeine (i.e. taking / ingesting both) could make PD worse. More research is needed.Bender A, Koch W, Elstner M, et al. Creatine supplementation in Parkinson disease: a placebo-controlled randomized pilot trial. Neurology. 2006;67(7):1262-1264. However, not all human studies show that creatine improves athletic performance, nor does every person seem to respond the same way to creatine supplements. For example, people who tend to have naturally high stores of creatine in their muscles don’t get an energy-boosting effect from extra creatine. Preliminary clinical studies also suggest that creatine’s ability to increase muscle mass and strength may help fight muscle weakness associated with illnesses, such as heart failure and muscular dystrophy. Cornelissen VA, Defoor JG, Stevens A, et al. Effect of creatine supplementation as a potential adjuvant therapy to exercise training in cardiac patients: a randomized controlled trial. Clin Rehabil. 2010;24(11):988-999.In a few studies of people with heart failure, those who took creatine in addition to receiving standard medical care, increased the amount of exercise they could do before becoming fatigued, compared to those who took placebo. Getting tired easily is one of the major symptoms of heart failure. One study of 20 people with heart failure found that short-term creatine supplementation in addition to standard medication helped to increase body weight and improved muscle strength. Other studies, however, showed no improvement.

Sheth NP, Sennett B, Berns JS. Rhabdomyolysis and acute renal failure following arthroscopic knee surgery in a college football player taking creatine supplements. Clin Nephrol. 2006;65(2):134-137.Creatine supplements are popular among body builders and competitive athletes. It is estimated that Americans spend roughly $14 million per year on creatine supplements. The attraction of creatine is that it may increase lean muscle mass and enhance athletic performance, particularly during high-intensity, short-duration sports (like high jumping and weight lifting).Some doctors think creatine may cause an irregular heartbeat or a skin condition called purpuric dermatosis in some people. More research is needed to know for sure.Simon DK, Wu C, Tilley BC, et al. Caffeine and progression of Parkinson disease: a deleterious interaction with creatine. Clin Neuropharmacol. 2015;38(5):163-169.

People who have muscular dystrophy may have less creatine in their muscle cells, which may contribute to muscle weakness. One study found that taking creatine led to a small improvement in muscle strength. However, other studies found no effect.Patra S, Ghosh A, Roy SS, et al. A short review on creatine-creatine kinase system in relation to cancer and some experimental results on creatine as adjuvant in cancer therapy. Amino Acids. 2012;42(6):2319-2330.Taking creatine supplements may stop the body from making its own natural stores, although researchers don’t know what the long-term effects are. The Food & Drug Administration recommends talking to your doctor before starting to take creatine.

Kingsley M, Cunningham D, Mason L, Kilduff LP, McEneny J. Role of creatine supplementation on exercise-induced cardiovascular function and oxidative stress. Oxid Med Cell Longev. 2009;2(4):247-254.Creatine does not seem to improve performance in exercises that requires endurance, like running, or in exercise that isn’t repeated, although study results are mixed.