Creatine is a natural amino acid commonly found in meat products and, also, produced in small amounts inside the human body. Nearly all (95%) of body creatine is stored in muscle cells where it is used to fuel short duration, high-intensity activities like sprinting, jumping, and weight training [1-3, 7, 11-15, 40, 41]. There have been numerous studies reporting beneficial effects of creatine supplementation, particularly when resistance training is included during supplementation.
Creatine monohydrate is one of the most heavily researched and scientifically validated ergogenic aids in sport. We’ll review its safety and supplementation strategies shown to improve athletic performance.
Weight loss presents an interesting dilemma. When done appropriately, weight loss can result in improved body composition while maintaining or increasing performance . However, when done inappropriately, weight loss can increase stress , impair muscle recovery and athletic performance [1-6], and can potentially result in more serious health complications [4, 6].