If you want a quick boost in high-intensity performance, creatine supplementation works beautifully. Typical regimens call for a loading dose of about 20 grams per day for 5-7 days. These high doses require more effort because you have to remember to take more doses and it costs more. A recent study asked the question whether low-dose creatine supplementation
could enhance performance. This study had 40 subjects consume either creatine (6 grams per day in one dose) or placebo for 6 days. Before and after supplementation subjects performed three all-out cycling bouts last 15 sec each with one minute recovery between bouts. Low-dose creatine resulted in a reduced fatigue rate as determined by less of a drop off in performance from bout 1 to bout 3. This study provides evidence that creatine loading
with 20 grams per day may not be necessary to derive an ergogenic effect in the short-term.
Hoffman JR, Stout JR, Falvo MJ, Kang J, Ratamess NA. Effect of low-dose, short-duration creatine supplementation on anaerobic exercise performance. J Strength Cond Res. 19(2):260-264, 2005.