Common Questions and Misconceptions About Creatine Supplementation: What Does the Scientific Evidence Really Show?
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Supplements and Nutritional Interventions to Augment High-Intensity Interval Training Physiological and Performance Adaptations: A Narrative Review
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Timing of ergogenic aids and micronutrients on muscle and exercise performance
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Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults > 50 Years of Age: A Meta-Analysis
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Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation
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Evidence Grades for Supplements with Purported Effects on Muscle Mass and Strength
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This white powder improves performance
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.
How to Supplement with Creatine
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.