FACT SHEETS
Grading Criteria
A
The evidence strongly supports this effect
The A ranking is given when the effect is supported by at least two
double-blind placebo-controlled trials with similar methodologies or
(a meta-analysis of) numerous double-blind placebo-controlled trials
with dissimilar methodologies, in addition to a logical explanation
(mechanistic evidence) for the effect. Qualitative review articles are not
considered strong evidence.
B
The evidence supports this effect
The B ranking is given when the effect is supported by many human
trials with very different methodologies or a few human trials
corroborated by animal or in vitro studies. The B ranking is also
given when the effect is supported by convincing epidemiological
evidence that does not have accompanying interventions proving the
mechanism of action.
C
The evidence is weak or equivocal
The C ranking is given when the effect is supported only by a few
human trials of lackluster design, by animal trials, or by observational
studies. Alternatively, there may be many human trials with different
methodologies reporting dissimilar outcomes.
D
The evidence is against this effect
The D ranking is given when the effect is opposed by many human trials
with very different methodologies or a few human trials corroborated
by animal or in vitro studies. The D ranking is also given when the effect
is opposed by convincing epidemiological evidence that does not have
accompanying interventions proving the mechanism of action.
F
The evidence is strongly against this effect
The F ranking is given when the effect is opposed by at least two
double-blind placebo-controlled trials with similar methodologies or
(a meta-analysis of) numerous double-blind placebo-controlled trials
with dissimilar methodologies, in addition to a logical explanation
(mechanistic evidence) for the lack of effect. Qualitative review articles
are not considered strong evidence.
CREATINE
Evidence
A
Muscle Growth (with Exercise)
Creatine is most well known as the ‘king’ of exercise supplements,
and this is partially due to robust evidence that shows people
who supplement creatine and exercise grow muscle tissue at a
faster rate than people who do similar exercises without creatine
supplementation. The general benefit of creatine increasing the rate
of muscular growth is beyond a shadow of a doubt, but the degree it
benefits does seem to differ based on the individual using creatine.
A
Improving Strength (Athletes)
In concert with the increased muscular growth is increased strength in
power-based activities. While a large part of this is due to the increased
muscularity, creatine also appears to increase strength in these
activities before any additional muscle is even built. The temporary
strength increase creatine confers leaves when supplementation is
stopped, but the strength gained from the new muscle tissue remains.
A
Power-based Sports Performance
While creatine has mixed benefits in sports performance overall, sports
that have power-based segments such as basketball (jumping) or
hockey (sprinting) see localized benefits on these parts due to creatine
supplementation. Sports based almost exclusively on power such
as sprinting and powerlifting see unanimous benefits from creatine
supplementation.
B
Reducing Depression
Creatine seems to be effective in fighting depression, with all evidence
showing mild benefits in women only. There is a lack of evidence overall
on creatine and depression in men, but the limited evidence available
suggests that this is either a gender-exclusive effect or is simply much
more likely to benefit women with depression than men.
C
Cognition
While the topic of cognitive capacities with creatine is not overly
researched, there are a few trials assessing a variety of parameters
with generally mild benefits when the subject is in a fatigued state, is
vegetarian, or is elderly. Most trials on this general topic are standalones
without replication.
How it became
a Supplement
Creatine was known by biologists
for a long time before it was used
as a dietary supplement as an extra
reserve for energy in a cell where it
helps replenish the main cellular
energy currency, ATP, in situations
where the cell undergoes stress.
Due to the presence of creatine in
high levels in meat products and
meat’s historical association with
exercise and strength, as well as
the general curiosity of seeing what
happens when you consume a
compound that is so vital in the cell,
research started in rodents and it
was very quickly apparent that not
only could it get to the cell but it
could increase muscular strength.
Ever since then creatine has seen
consistent sales and usage due to
its efficacy and overall benefits,
although it is at times somewhat
unreliable when it comes to how
much people respond beneficially
to it. For those lucky few who can
get all the benefits of creatine
it stands as a testament that
sometimes, things that are too
good to be true may exist.
CREATINE
C
Improving Strength (Elderly)
While creatine may be beneficial to the elderly who are also
participating in exercise protocols, for the purpose of reducing falls,
it is fully reliant on there actually being some manner of exercise.
Furthermore, the degree of benefit seems to be lesser than youth
supplementing creatine. Creatine also does not appear to help
sarcopenia (age-related muscle loss) when supplemented reactively,
with lifetime creatine usage on the risk of sarcopenia not assessed.
C
Endurance-based Sports Performance
Despite the apparent benefits of creatine in sports and exercise based
in powerful movements, sports and activities that involve repetitive
actions for a prolonged period of time either see minimal benefit or
none at all. The benefits of creatine are related to how long one can
keep the activity up, with almost unanimous benefits in powerlifting,
mixed and moderate benefits in rowing tests, and no apparent benefit
(or downside) to marathons and endurance sports. Sports such as
hockey and soccer only see benefits to the intermittent bursts of power
in these sports, with little to no effect on endurance.
CREATINE
Ready to level up your health?
Looking at the science above, you can see that creatine is great
for building muscle.
But what else helps you add muscle and be stronger?
What other supplements are backed by human studies?
As an Examine Plus member, you can access our database of
5,000+ human studies to see how 400+ supplements affected
600+ health outcomes. For each health outcome (see “Power
Output” below), you can compare supplements by level of
evidence or magnitude of effect. You can also get details on each
study (findings, dosages …).
This is the only unbiased, 100% independent reference you will
find. We don’t sell or advertize supplements. All we do, day in
and day out, is analyse the latest nutrition research to help you
improve your health.
400+ supplements. 600+
health outcomes. 5,000+
human studies analyzed.
Leave behind the gurus who sell
miracle pills and solutions. Look at the
scientific evidence and take charge of
your health.
Best of all, you can become a member
for just $4/month — a 20% discount!
Become an
Examine Plus member
Examine.com focuses on nutrition
research to help you get healthier.
Today, the hundreds of free articles
on our website are read by millions
of visitors each month, and 50,000
people have bought our publications.
Medical doctors, dietitians, coaches,
and personal trainers entrust the
health of their patients, athletes, and
clients to our unbiased analyses.
CREATINE
References
Beis LY, et al The effects of creatine and glycerol hyperhydration on running economy in well trained endurance runners . J Int Soc Sports Nutr. (2011)
Rahimi R Creatine supplementation decreases oxidative DNA damage and lipid peroxidation induced by a single bout of resistance exercise . J Strength Cond Res.
(2011)
Lamontagne-Lacasse M, Nadon R, Goulet ED Effect of Creatine Supplementation on Jumping Performance in Elite Volleyball Players . Int J Sports Physiol Perform.
(2011)
Del Favero S, et al Creatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performance . Amino Acids. (2011)
Freilinger M, et al Effects of creatine supplementation in Rett syndrome: a randomized, placebo-controlled trial . J Dev Behav Pediatr. (2011)
Neves M Jr, et al Effect of creatine supplementation on measured glomerular filtration rate in postmenopausal women . Appl Physiol Nutr Metab. (2011)
Candow DG, et al Effect of different frequencies of creatine supplementation on muscle size and strength in young adults . J Strength Cond Res. (2011)
Fumagalli S, et al Coenzyme Q10 terclatrate and creatine in chronic heart failure: a randomized, placebo-controlled, double-blind study . Clin Cardiol. (2011)
Cook CJ, et al Skill execution and sleep deprivation: effects of acute caffeine or creatine supplementation - a randomized placebo-controlled trial . J Int Soc Sports
Nutr. (2011)
Neves M Jr, et al Beneficial effect of creatine supplementation in knee osteoarthritis . Med Sci Sports Exerc. (2011)
Sanchez-Gonzalez MA, et al Creatine supplementation attenuates hemodynamic and arterial stiffness responses following an acute bout of isokinetic exercise .
Eur J Appl Physiol. (2011)
Lee CL, Lin JC, Cheng CF Effect of caffeine ingestion after creatine supplementation on intermittent high-intensity sprint performance . Eur J Appl Physiol. (2011)
Benton D, Donohoe R The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores . Br J Nutr. (2011)
Camic CL, et al The effects of polyethylene glycosylated creatine supplementation on muscular strength and power . J Strength Cond Res. (2010)
Gualano B, 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)
Gualano B, et al Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial . Med Sci Sports Exerc. (2011)
Sculthorpe N, et al The effect of short-term creatine loading on active range of movement . Appl Physiol Nutr Metab. (2010)
Kingsley M, et al Role of creatine supplementation on exercise-induced cardiovascular function and oxidative stress . Oxid Med Cell Longev. (2009)
Rawson ES, et al Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain . Nutrition. (2011)
Fukuda DH, et al The possible combinatory effects of acute consumption of caffeine, creatine, and amino acids on the improvement of anaerobic running
performance in humans . Nutr Res. (2010)
Fukuda DH, et al The effects of creatine loading and gender on anaerobic running capacity . J Strength Cond Res. (2010)
Al-Ghimlas F, Todd DC Creatine supplementation for patients with COPD receiving pulmonary rehabilitation: a systematic review and meta-analysis . Respirology.
(2010)
van der Merwe J, Brooks NE, Myburgh KH Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in collegeaged rugby players . Clin J Sport Med. (2009)
Banerjee B, et al Effect of creatine monohydrate in improving cellular energetics and muscle strength in ambulatory Duchenne muscular dystrophy patients: a
randomized, placebo-controlled 31P MRS study . Magn Reson Imaging. (2010)
Bemben MG, et al The effects of supplementation with creatine and protein on muscle strength following a traditional resistance training program in middleaged and older men . J Nutr Health Aging. (2010)
Gualano B, et al Effect of short-term high-dose creatine supplementation on measured GFR in a young man with a single kidney . Am J Kidney Dis. (2010)
CREATINE
Bassit RA, et al Effect of short-term creatine supplementation on markers of skeletal muscle damage after strenuous contractile activity . Eur J Appl Physiol. (2010)
Graef JL, et al The effects of four weeks of creatine supplementation and high-intensity interval training on cardiorespiratory fitness: a randomized controlled trial
. J Int Soc Sports Nutr. (2009)
Bogdanis GC, et al Recovery of power output and muscle metabolites following 30 s of maximal sprint cycling in man . J Physiol. (1995)
Kerksick CM, et al The effects of creatine monohydrate supplementation with and without D-pinitol on resistance training adaptations . J Strength Cond Res. (2009)
Bazzucchi I, Felici F, Sacchetti M Effect of short-term creatine supplementation on neuromuscular function . Med Sci Sports Exerc. (2009)
Juhász I, et al Creatine supplementation improves the anaerobic performance of elite junior fin swimmers . Acta Physiol Hung. (2009)
Kendall KL, et al Effects of four weeks of high-intensity interval training and creatine supplementation on critical power and anaerobic working capacity in
college-aged men . J Strength Cond Res. (2009)
Cooke MB, et al Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals . J Int Soc Sports
Nutr. (2009)
Cornish SM, et al Conjugated linoleic acid combined with creatine monohydrate and whey protein supplementation during strength training . Int J Sport Nutr
Exerc Metab. (2009)
Herda TJ, et al Effects of creatine monohydrate and polyethylene glycosylated creatine supplementation on muscular strength, endurance, and power output . J
Strength Cond Res. (2009)
Law YL, et al Effects of two and five days of creatine loading on muscular strength and anaerobic power in trained athletes . J Strength Cond Res. (2009)
Lopez RM, et al Does creatine supplementation hinder exercise heat tolerance or hydration status? A systematic review with meta-analyses . J Athl Train. (2009)
Sakkas GK, et al Creatine fails to augment the benefits from resistance training in patients with HIV infection: a randomized, double-blind, placebo-controlled
study . PLoS One. (2009)
Spillane M, et al The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and
serum and muscle creatine levels . J Int Soc Sports Nutr. (2009)
Johnston AP, et al Effect of creatine supplementation during cast-induced immobilization on the preservation of muscle mass, strength, and endurance . J
Strength Cond Res. (2009)
Little JP, et al Creatine, arginine alpha-ketoglutarate, amino acids, and medium-chain triglycerides and endurance and performance . Int J Sport Nutr Exerc Metab.
(2008)
Gualano B, et al Does creatine supplementation improve the plasma lipid profile in healthy male subjects undergoing aerobic training . J Int Soc Sports Nutr.
(2008)
Hadjicharalambous M, Kilduff LP, Pitsiladis YP Brain serotonin and dopamine modulators, perceptual responses and endurance performance during exercise in
the heat following creatine supplementation . J Int Soc Sports Nutr. (2008)
Cancela P, et al Creatine supplementation does not affect clinical health markers in football players . Br J Sports Med. (2008)
Burke DG, et al Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults . Int J Sport Nutr Exerc
Metab. (2008)
Candow DG, et al Low-dose creatine combined with protein during resistance training in older men . Med Sci Sports Exerc. (2008)
Rawson ES, et al Creatine supplementation does not improve cognitive function in young adults . Physiol Behav. (2008)
Koenig CA, et al Comparison of creatine monohydrate and carbohydrate supplementation on repeated jump height performance . J Strength Cond Res. (2008)
Walter AA, et al Effects of creatine loading on electromyographic fatigue threshold in cycle ergometry in college-age men . Int J Sport Nutr Exerc Metab. (2008)
Eliot KA, et al The effects of creatine and whey protein supplementation on body composition in men aged 48 to 72 years during resistance training . J Nutr Health
Aging. (2008)
Deacon SJ, et al Randomized controlled trial of dietary creatine as an adjunct therapy to physical training in chronic obstructive pulmonary disease . Am J Respir
Crit Care Med. (2008)
CREATINE
Eckerson JM, Bull AA, Moore GA Effect of thirty days of creatine supplementation with phosphate salts on anaerobic working capacity and body weight in men . J
Strength Cond Res. (2008)
Jäger R, et al The effects of creatine pyruvate and creatine citrate on performance during high intensity exercise . J Int Soc Sports Nutr. (2008)
Gualano B, et al Effects of creatine supplementation on renal function: a randomized, double-blind, placebo-controlled clinical trial . Eur J Appl Physiol. (2008)
Brault JJ, et al Parallel increases in phosphocreatine and total creatine in human vastus lateralis muscle during creatine supplementation . Int J Sport Nutr Exerc
Metab. (2007)
Rawson ES, Conti MP, Miles MP Creatine supplementation does not reduce muscle damage or enhance recovery from resistance exercise . J Strength Cond Res.
(2007)
Chilibeck PD, Magnus C, Anderson M Effect of in-season creatine supplementation on body composition and performance in rugby union football players . Appl
Physiol Nutr Metab. (2007)
Faager G, et al Creatine supplementation and physical training in patients with COPD: a double blind, placebo-controlled study . Int J Chron Obstruct Pulmon Dis.
(2006)
Smith AE, et al Effects of creatine loading on electromyographic fatigue threshold during cycle ergometry in college-aged women . J Int Soc Sports Nutr. (2007)
Roitman S, et al Creatine monohydrate in resistant depression: a preliminary study . Bipolar Disord. (2007)
Cribb PJ, Williams AD, Hayes A A creatine-protein-carbohydrate supplement enhances responses to resistance training . Med Sci Sports Exerc. (2007)
Stout JR, et al Effects of creatine supplementation on the onset of neuromuscular fatigue threshold and muscle strength in elderly men and women (64 - 86
years) . J Nutr Health Aging. (2007)
Gotshalk LA, et al Creatine supplementation improves muscular performance in older women . Eur J Appl Physiol. (2008)
McMorris T, et al Creatine supplementation and cognitive performance in elderly individuals . Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. (2007)
Cancela P, et al Creatine supplementation does not affect clinical health markers in soccer players . Br J Sports Med. (2007)
Wright GA, Grandjean PW, Pascoe DD The effects of creatine loading on thermoregulation and intermittent sprint exercise performance in a hot humid
environment . J Strength Cond Res. (2007)
Cramer JT, et al Effects of creatine supplementation and three days of resistance training on muscle strength, power output, and neuromuscular function . J
Strength Cond Res. (2007)
Kaptsan A, et al Lack of efficacy of 5 grams daily of creatine in schizophrenia: a randomized, double-blind, placebo-controlled trial . J Clin Psychiatry. (2007)
Kilduff LP, et al Reliability and detecting change following short-term creatine supplementation: comparison of two-component body composition methods . J
Strength Cond Res. (2007)
Easton C, Turner S, Pitsiladis YP Creatine and glycerol hyperhydration in trained subjects before exercise in the heat . Int J Sport Nutr Exerc Metab. (2007)
Armentano MJ, et al The effect and safety of short-term creatine supplementation on performance of push-ups . Mil Med. (2007)
Gualano B, et al Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic training . Amino
Acids. (2008)
Silva AJ, et al Effect of creatine on swimming velocity, body composition and hydrodynamic variables . J Sports Med Phys Fitness. (2007)
Beck TW, et al 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)
Branch JD, Schwarz WD, Van Lunen B Effect of creatine supplementation on cycle ergometer exercise in a hyperthermic environment . J Strength Cond Res. (2007)
Hass CJ, Collins MA, Juncos JL Resistance training with creatine monohydrate improves upper-body strength in patients with Parkinson disease: a randomized
trial . Neurorehabil Neural Repair. (2007)
Cribb PJ, et al Effects of whey isolate, creatine, and resistance training on muscle hypertrophy . Med Sci Sports Exerc. (2007)
Stout JR, et al Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular
fatigue threshold . J Strength Cond Res. (2006)
CREATINE
Ferguson TB, Syrotuik DG Effects of creatine monohydrate supplementation on body composition and strength indices in experienced resistance trained women .
J Strength Cond Res. (2006)
Pan JW, Takahashi K Cerebral energetic effects of creatine supplementation in humans . Am J Physiol Regul Integr Comp Physiol. (2007)
Hoffman J, et al Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes . Int J Sport Nutr Exerc
Metab. (2006)
Weiss BA, Powers ME Creatine supplementation does not impair the thermoregulatory response during a bout of exercise in the heat . J Sports Med Phys Fitness.
(2006)
Cribb PJ, Hayes A Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy . Med Sci Sports Exerc. (2006)
McMorris T, et al Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior . Physiol Behav. (2007)
Bender A, et al Creatine supplementation in Parkinson disease: a placebo-controlled randomized pilot trial . Neurology. (2006)
Zoeller RF, et al Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to
exhaustion . Amino Acids. (2007)
Reardon TF, et al Creatine supplementation does not enhance submaximal aerobic training adaptations in healthy young men and women . Eur J Appl Physiol.
(2006)
Pluim BM, et al The effects of creatine supplementation on selected factors of tennis specific training . Br J Sports Med. (2006)
Norman K, et al Effects of creatine supplementation on nutritional status, muscle function and quality of life in patients with colorectal cancer--a double blind
randomised controlled trial . Clin Nutr. (2006)
Glaister M, et al Creatine supplementation and multiple sprint running performance . J Strength Cond Res. (2006)
Watson G, et al Creatine use and exercise heat tolerance in dehydrated men . J Athl Train. (2006)
Netreba I, et al Creatine as a metabolic controller of skeletal muscles structure and function in strength exercises in humans . Ross Fiziol Zh Im I M Sechenova.
(2006)
Kuethe F, et al Creatine supplementation improves muscle strength in patients with congestive heart failure . Pharmazie. (2006)
Cornish SM, Chilibeck PD, Burke DG The effect of creatine monohydrate supplementation on sprint skating in ice-hockey players . J Sports Med Phys Fitness. (2006)
Olsen S, et al Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training . J
Physiol. (2006)
Cañete S, et al Does creatine supplementation improve functional capacity in elderly women . J Strength Cond Res. (2006)
Shi D Oligosaccharide and creatine supplementation on glucose and urea nitrogen in blood and serum creatine kinase in basketball athletes . J Huazhong Univ
Sci Technolog Med Sci. (2005)
Okudan N, Gokbel H The effects of creatine supplementation on performance during the repeated bouts of supramaximal exercise . J Sports Med Phys Fitness.
(2005)
McMorris T, et al Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and
plasma concentrations of catecholamines and cortisol . Psychopharmacology (Berl). (2006)
Peyrebrune MC, et al Effect of creatine supplementation on training for competition in elite swimmers . Med Sci Sports Exerc. (2005)
McConell GK, et al Creatine supplementation reduces muscle inosine monophosphate during endurance exercise in humans . Med Sci Sports Exerc. (2005)
Eckerson JM, et al Effect of creatine phosphate supplementation on anaerobic working capacity and body weight after two and six days of loading in men and
women . J Strength Cond Res. (2005)
Poortmans JR, et al Effect of oral creatine supplementation on urinary methylamine, formaldehyde, and formate . Med Sci Sports Exerc. (2005)
Murphy AJ, et al Effects of creatine supplementation on aerobic power and cardiovascular structure and function . J Sci Med Sport. (2005)
Carter JM, et al Does nutritional supplementation influence adaptability of muscle to resistance training in men aged 48 to 72 years . J Geriatr Phys Ther. (2005)
CREATINE
Chilibeck PD, et al Creatine monohydrate and resistance training increase bone mineral content and density in older men . J Nutr Health Aging. (2005)
Perret C, Mueller G, Knecht H Influence of creatine supplementation on 800 m wheelchair performance: a pilot study . Spinal Cord. (2006)
Anomasiri W, Sanguanrungsirikul S, Saichandee P Low dose creatine supplementation enhances sprint phase of 400 meters swimming performance . J Med Assoc
Thai. (2004)
Roy BD, et al Creatine monohydrate supplementation does not improve functional recovery after total knee arthroplasty . Arch Phys Med Rehabil. (2005)
Fuld JP, et al Creatine supplementation during pulmonary rehabilitation in chronic obstructive pulmonary disease . Thorax. (2005)
Javierre C, et al Creatine supplementation and performance in 6 consecutive 60 meter sprints . J Physiol Biochem. (2004)
Theodorou AS, et al Effects of acute creatine loading with or without carbohydrate on repeated bouts of maximal swimming in high-performance swimmers . J
Strength Cond Res. (2005)
Hoffman JR, et al Effect of low-dose, short-duration creatine supplementation on anaerobic exercise performance . J Strength Cond Res. (2005)
Deldicque L, et al Increased IGF mRNA in human skeletal muscle after creatine supplementation . Med Sci Sports Exerc. (2005)
Ahmun RP, Tong RJ, Grimshaw PN The effects of acute creatine supplementation on multiple sprint cycling and running performance in rugby players . J Strength
Cond Res. (2005)
Watt KK, Garnham AP, Snow RJ Skeletal muscle total creatine content and creatine transporter gene expression in vegetarians prior to and following creatine
supplementation . Int J Sport Nutr Exerc Metab. (2004)
Bender A, et al Creatine supplementation lowers brain glutamate levels in Huntington’s disease . J Neurol. (2005)
Chilibeck PD, et al Effect of creatine ingestion after exercise on muscle thickness in males and females . Med Sci Sports Exerc. (2004)
Taes YE, et al Creatine supplementation does not decrease total plasma homocysteine in chronic hemodialysis patients . Kidney Int. (2004)
Shefner JM, et al A clinical trial of creatine in ALS . Neurology. (2004)
Kilduff LP, et al The effects of creatine supplementation on cardiovascular, metabolic, and thermoregulatory responses during exercise in the heat in endurancetrained humans . Int J Sport Nutr Exerc Metab. (2004)
Braegger CP, et al Effects of creatine supplementation in cystic fibrosis: results of a pilot study . J Cyst Fibros. (2003)
Mendes RR, et al Effects of creatine supplementation on the performance and body composition of competitive swimmers . J Nutr Biochem. (2004)
Santos RV, et al The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race . Life Sci. (2004)
Korzun WJ Oral creatine supplements lower plasma homocysteine concentrations in humans . Clin Lab Sci. (2004)
Tarnopolsky MA, et al Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy . Neurology. (2004)
Selsby JT, DiSilvestro RA, Devor ST Mg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performance . J Strength Cond Res.
(2004)
Mero AA, et al Combined creatine and sodium bicarbonate supplementation enhances interval swimming . J Strength Cond Res. (2004)
Chromiak JA, et al Effect of a 10-week strength training program and recovery drink on body composition, muscular strength and endurance, and anaerobic
power and capacity . Nutrition. (2004)
Eckerson JM, et al Effect of two and five days of creatine loading on anaerobic working capacity in women . J Strength Cond Res. (2004)
Kilduff LP, et al Effects of creatine on body composition and strength gains after 4 weeks of resistance training in previously nonresistance-trained humans . Int J
Sport Nutr Exerc Metab. (2003)
Koçak S, Karli U Effects of high dose oral creatine supplementation on anaerobic capacity of elite wrestlers . J Sports Med Phys Fitness. (2003)
Ayoama R, Hiruma E, Sasaki H Effects of creatine loading on muscular strength and endurance of female softball players . J Sports Med Phys Fitness. (2003)
Volek JS, et al The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching
. Eur J Appl Physiol. (2004)
CREATINE
Kutz MR, Gunter MJ Creatine monohydrate supplementation on body weight and percent body fat . J Strength Cond Res. (2003)
Rawson ES, Volek JS Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance . J Strength Cond Res. (2003)
Havenetidis K, Bourdas D Creatine supplementation: effects on urinary excretion and anaerobic performance . J Sports Med Phys Fitness. (2003)
Burke DG, et al Effect of creatine and weight training on muscle creatine and performance in vegetarians . Med Sci Sports Exerc. (2003)
Kinugasa R, et al Short-term creatine supplementation does not improve muscle activation or sprint performance in humans . Eur J Appl Physiol. (2004)
van Loon LJ, et al Creatine supplementation increases glycogen storage but not GLUT-4 expression in human skeletal muscle . Clin Sci (Lond). (2004)
Branch JD Effect of creatine supplementation on body composition and performance: a meta-analysis . Int J Sport Nutr Exerc Metab. (2003)
Brilla LR, et al Magnesium-creatine supplementation effects on body water . Metabolism. (2003)
Lyoo IK, et al A Randomized, Double-Blind Placebo-Controlled Trial of Oral Creatine Monohydrate Augmentation for Enhanced Response to a Selective Serotonin
Reuptake Inhibitor in Women With Major Depressive Disorder . Am J Psychiatry. (2012)
Sakellaris G, et al Prevention of traumatic headache, dizziness and fatigue with creatine administration. A pilot study . Acta Paediatr. (2008)
Dabidi Roshan V, et al The effect of creatine supplementation on muscle fatigue and physiological indices following intermittent swimming bouts . J Sports Med
Phys Fitness. (2013)