The Science Behind Creatine
There are a lot of supplements out there that simply do not work; creatine is not one of them.
One of the world's most studied supplements.
Creatine monohydrate stands as one of the most meticulously studied supplements in the fields of sports nutrition and health science. Esteemed for its efficacy and safety, creatine has been embraced by athletes, fitness enthusiasts, and health-conscious individuals alike.
Athletic performance
Lean Body Mass, Power, and Strength
Strength, Muscle Mass, and Aerobic Performance
Training Adaptations
Creatine supplementation in conjunction with heavy resistance training increases strength, fat-free mass, and muscle morphology, enhancing training adaptations at a cellular and sub-cellular level (Cooper, Naclerio, Allgrove, & Jiménez, 2012).
Vertical Jump Performance
Creatine supplementation can enhance lean body mass and vertical jump performance in track athletes (Haff et al., 2000).
Force Production and Sport Performance
It significantly impacts force production and improves performance in activities like jumping, sprinting, or cycling (Bemben & Lamont, 2005).
Maximal Strength Levels
Creatine supplementation significantly improves maximal strength levels in athletes (Fierro & U. Alul, 2016).
Muscular Strength and Endurance
It improves both muscular strength and endurance (Kebrit & Rani, 2013).
Muscle Strength Without Body Composition Changes
Creatine supplementation with resistance training increases muscle strength without significant changes in body composition (Percário et al., 2012).
Reduced Fatigue and Enhanced Anaerobic Exercise Performance
It reduces fatigue and enhances performance during anaerobic exercise (James et al., 2002).
Power Production and Body Composition
Creatine and glutamine supplementation increases body mass, lean body mass, and power production during multiple cycling bouts (Lehmkuhl et al., 2003).
Muscle Strength and Weightlifting Performance
Creatine supplementation during resistance training is more effective at increasing muscle strength and weightlifting performance than resistance training alone (Rawson & Volek, 2003).
Lean Tissue Mass, Strength, and Brain Function in Vegetarians
It increases lean tissue mass, muscular strength, endurance, and brain function in vegetarians (Kaviani, Shaw, & Chilibeck, 2020).
High-Intensity, Short-Term Exercise Tasks:
Creatine may enhance performance in high-intensity, short-term exercise tasks dependent on phosphocreatine (Williams & Branch, 1998).
Cognitive Function
Improvement in Short-Term Memory and Intelligence/Reasoning
Oral creatine administration may improve short-term memory and intelligence/reasoning of healthy individuals (Avgerinos, Spyrou, Bougioukas, & Kapogiannis, 2018).
Potential for Attenuating Symptoms of Brain Injury and Depression
Creatine supplementation has shown some promise for attenuating symptoms of concussion, mild traumatic brain injury, and depression (Forbes et al., 2022).
Reduction in Mental Fatigue During Mathematical Calculations
Supplementation (8 g/day for 5 days) reduces mental fatigue during repeated mathematical calculations (Watanabe, Kato, & Kato, 2002).
Improvement in Neurological Disorders
Creatine has been shown to reduce mental fatigue and improve aspects of neurological disorders like depression and bipolar disorder (Smith, Agharkar, & Gonzales, 2014).
Prevention of Brain Energy Shortage
Creatine supplementation has shown effectiveness in improving neuropsychological performance in vegetarians or vegans, and in preventing brain energy shortage (mental fatigue, sleep deprivation, etc.) (Balestrino & Adriano, 2019).
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