Creatine
Creatine works but comes with a risk of common side effects.
Overview
What is creatine?
Creatine is a molecule produced mainly in the liver and kidney from the amino acids arginine, glycine and methionine. It is stored mainly in muscle tissue, with small amounts in the brain and heart.
Supplementation reliably increases the muscle phosphocreatine pool and improves the immediate availability of ATP. There is limited evidence that creatine can improve the rate of ATP resynthesis.
Acute creatine supplementation has reliable benefits for athletic performance and muscle growth. Creatine does not appear to improve cardiovascular endurance.
Supplementation is mostly safe and well tolerated.
Common side effects include water retention and muscle cramps.
Dosage
The sweet spot dosage is 3-5 grams per day. Begin supplementing with the lower end of this range. Some people use even lower dosages with success, around 1-2 grams per day.
Protocols
Simple protocol
Studied protocol
Take a total of 0.3 grams per kilogram of bodyweight per day for 5-7 days (split into 3-4 doses) followed by a maintenance dose of 0.03 g/kg of bodyweight per day. For most people, this translates to 20-25 grams/day during the loading period then 2-2.5 grams/day as a maintenance dose.
Only take this protocol if you need to quickly saturate creatine levels within 5 days.
In swimmers, a loading dosage schedule of 25 g/day taken for 5 days has been shown to have benefits for acute athletic performance. These benefits from acute supplementation lasted for up to 4 weeks - all swimmers continued to produce faster swim times for up to 4 weeks after intervention.
Effect graph
Effect heatmap
SupplementDEX Database
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Database Snapshot
Most creatine research focuses on physical strength, muscle mass and athletic performance.
- Muscle mass and strength accounts for 77 of 146 studies (53%), the largest share of the evidence base.
- Athletic performance is close behind at 66 studies (45%). Together, these two conditions make up about 98% of all included trials.
- Fat loss (2 studies, 1%) and COPD (1 study, <1%) remain sparse, which matches their weaker or insufficient effectiveness ratings.
Case Studies
The following cases illustrate how creatine’s evidence profile may apply across different clinical presentations. They are composites based on common real-world scenarios, not individual patient records.
Persona 1: Sarah, Former Competitive Athlete, Age 41
Corporate Worker · Age 41
Sarah is a corporate worker working long hours at a bank. She also has two young children who demand a lot of her time and energy. During her university days, Sarah was a competitive rower who won her intercollegiate rowing championship. In the past 6 months, Sarah has been spending a long time in the gym training for her second HYROX event. Due to her sporting background, she is very competitive and wants to improve her HYROX time by 5 minutes. HYROX involves a lot of running, but also strength-focused workouts. One of these workouts involve pushing a heavy weight across the floor, and Sarah struggles with the strength required.
Should Sarah taken creatine?
- GOAL: Improve HYROX time by 5 minutes. (HYROX consists of 8x1km runs separated by other full-body exercises requiring significant strength output)
Patient History
- History: Former competitive rower who wants to start serious training for HYROX. Needs help with the strength aspect of the sport, not the aerobic portion.
- Diet: No restrictions
- Verdict: HYROX involves explosive strength movements. Creatine will likely help with this portion of the event, but is unlikely to improve running times. For Sarah, beginning with a low dose (3g/day) for a few weeks will support training and give her a period of time to assess whether any side effects exist.
Persona 2: Daniel, Recreational Runner, Age 29
Fitness Goal: Become a faster 10k runner
Daniel is an active male who has a history of playing sports including soccer and tennis. He also enjoys going to the gym and lifting weights. Lately his fitness goal has been to improve his running time and his gym work has been less of a focus for him. Daniel wants to improve his 10k time by 10% in the next 6 months. He doesn't care if he loses some strength to do this.
Should Daniel take creatine?
Patient History
- History: Daniel has previously taken creatine and used a loading dose, but he experienced muscle cramps and weight gain.
- Diet: Daniel eats meat 5 times per week and has no dietary restrictions.
- Verdict: The research suggests that creatine does not improve aerobic performance. Taking creatine will come with weight gain, that is detrimental to 10k running performance. Daniel's phosphocreatine levels whilst not maximal, are likely adequate. Given Daniel's history of cramps and fitness goals he is unlikely to benefit from creatine supplementation on the whole.
Persona 3: Murphy, Retiree, Age 68
Fitness Goal: Wants to maintain or gain muscle mass
Murphy is a 68 year old man who recently retired from his active job as a mailman. Lately he's noticed that he feels weaker during his day to day activities and he decides to join the local gym. Murphy wants to gain some strength and some muscle. He also feels that he gets tired more easily when reading his afternoon magazine.
Should Murphy take creatine?
Patient History
- History: Murphy has never taken creatine. He is healthy but feeling weaker since retiring from his active job.
- Diet: Murphy is vegan. (Creatine Supplements are Vegan-Friendly)
- Verdict: As a vegan, Murphy is likely to have lower total creatine levels than people without dietary limitations (100 vs 110-120 mmol/kg). Taking creatine will likely increase his phosphocreatine levels and improve his work capacity in the gym. He should expect slight increases in the number of repetitions he can perform at the same weight. Murphy is a good candidate for low-dose creatine monohydrate (~3 g/day) supplementation. He could use creatine for a trial period of a few weeks to see if he experiences any unwanted side effects before deciding on long-term supplementation.
Dietary Sources
Top dietary sources
Ranked by amount per 100 g
Safety
Creatine is generally well tolerated at the recommended dosages.
Dose windows
Short-term
Creatine is safe at loading dosages of 0.3 g/kg or 25 g per day for up to 14 days. Doses above 20 g/day can increase urinary excretion of methylamine and formaldehyde but do not impair kidney function.
Long-term
Creatine is safe at a dose of 4-5 g per day for up to 6 months although it is highly likely to be safe for longer periods at this lower dose.
Side effects
- Gastrointestinal upset
- Water retention
- Diarrhea
Special populations
Pregnancy & breastfeeding
Limited evidenceThe effects of creatine in pregnant or lactating women is not well understood and high-quality evidence is limited. Usage should be limited in these populations.
Other notes
Whilst the literature suggests that creatine does not appear to increase the risk of muscle cramps or dehydration, this does not reflect our experience taking creatine.
Frequently Asked Questions
Extra
References
Sources132 references
SupplementDEX uses only high-quality sources to determine supplement effectiveness.
SupplementDEX Database · Athletic performance
66 references1.SupplementDEX Database: Athletic performance — Caffeine, but Not Creatine, Improves Anaerobic Power Without Altering Anaerobic Capacity in Healthy Men During a Wingate Anaerobic Test2024
In 24 healthy men, 8 days of 20 g/day creatine loading did not improve Wingate anaerobic power or capacity, while caffeine alone increased anaerobic power.
2.SupplementDEX Database: Athletic performance — Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis2023
A meta-analysis of 13 trained-population trials found creatine monohydrate did not significantly improve endurance performance (pooled SMD −0.07; P=0.47).
3.SupplementDEX Database: Athletic performance — The Effects of Creatine Monohydrate Loading on Exercise Recovery in Active Women throughout the Menstrual Cycle2023
In 39 active women, 20 g/day creatine loading across the menstrual cycle improved fatigue index during repeated sprints in the luteal phase but did not change heart rate variability recovery.
4.SupplementDEX Database: Athletic performance — The Effects of Protein and Carbohydrate Supplementation, with and without Creatine, on Occupational Performance in Firefighters2023
In 30 male firefighters, 21–26 days of protein-carbohydrate supplementation with or without 5 g/day creatine improved rescue and forcible-entry task times only in the creatine group.
5.SupplementDEX Database: Athletic performance — Short-Term Creatine Supplementation and Repeated Sprint Ability-A Systematic Review and Meta-Analysis2022
A meta-analysis of 14 trials found short-term creatine loading (~20 g/day for 3–7 days) increased mean power during repeated sprints (δ=0.61) and body mass by 0.79 kg, without effects on peak power or fatigue.
6.SupplementDEX Database: Athletic performance — Short-term co-ingestion of creatine and sodium bicarbonate improves anaerobic performance in trained taekwondo athletes2021
In 40 trained taekwondo athletes, 5 days of creatine plus sodium bicarbonate raised mean power more than creatine or bicarbonate alone during intermittent kick tests.
7.SupplementDEX Database: Athletic performance — Creatine supplementation and VO2max: a systematic review and meta-analysis2021
A meta-analysis of 19 VO2max trials (424 participants) found creatine supplementation was associated with slightly lower VO2max gains than placebo (ES −0.32 to −0.20).
8.SupplementDEX Database: Athletic performance — Morning versus Evening Intake of Creatine in Elite Female Handball Players2021
In 14 elite female handball players, 12 weeks of creatine taken morning or evening similarly improved body composition and performance, suggesting timing did not matter.
9.SupplementDEX Database: Athletic performance — ISSN exercise & sports nutrition review update: research & recommendations2018
A 2018 ISSN review summarizes regulation, evaluation, and evidence for sports nutrition supplements, with emphasis on dietary strategies and ergogenic aids for muscle hypertrophy and performance enhancement.
10.SupplementDEX Database: Athletic performance — Creatine Monohydrate Supplementation Does Not Augment Fitness, Performance, or Body Composition Adaptations in Response to Four Weeks of High-Intensity Interval Training in Young Females2017
In 17 recreationally active women, 4 weeks of HIIT plus creatine (0.3 then 0.1 g/kg/day) improved VO2peak and time-trial performance similarly to HIIT plus placebo.
11.SupplementDEX Database: Athletic performance — Effects of plyometric training and creatine supplementation on maximal-intensity exercise and endurance in female soccer players2016
In female soccer players doing 6 weeks of plyometric training, creatine plus training improved repeated sprint and endurance performance more than plyometrics with placebo.
12.SupplementDEX Database: Athletic performance — Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise performance2016
In 48 participants, 28 days of creatine nitrate at 1.5–3 g/day was well tolerated and matched 3 g creatine monohydrate on bench press volume, with the highest dose showing the largest gains.
13.SupplementDEX Database: Athletic performance — Effect of creatine supplementation on jumping performance in elite volleyball players2011
In 8 elite volleyball players, creatine loading improved repeated block-jump height in sets 3–6 versus placebo, with no clear benefit on single-jump or first-set performance.
14.SupplementDEX Database: Athletic performance — Creatine supplementation improves the anaerobic performance of elite junior fin swimmers2009
In 16 junior fin swimmers, 5 days of 20 g/day creatine improved 100 m swim times and average power during repeated sprints versus placebo.
15.SupplementDEX Database: Athletic performance — Comparison of creatine monohydrate and carbohydrate supplementation on repeated jump height performance2008
In 60 active men, carbohydrate at 250 kcal/day maintained repeated jump height over final sprints as effectively as creatine, without the weight gain seen with creatine.
16.SupplementDEX Database: Athletic performance — The effects of creatine supplementation on selected factors of tennis specific training2006
In 36 competitive male tennis players, 6 days of creatine loading did not improve serving velocity, stroke velocity, sprint power, or upper/lower-body strength versus placebo.
17.SupplementDEX Database: Athletic performance — The effects of acute creatine supplementation on multiple sprint cycling and running performance in rugby players2005
In rugby players, 5 days of 20 g/day creatine loading showed only small, mostly non-significant trends toward better repeated sprint cycling and running performance.
18.SupplementDEX Database: Athletic performance — Effects of acute creatine loading with or without carbohydrate on repeated bouts of maximal swimming in high-performance swimmers2005
In high-performance swimmers, 4 days of 25 g/day creatine with or without carbohydrate improved swim performance similarly, with gains persisting up to 4 weeks.
19.SupplementDEX Database: Athletic performance — Creatine supplementation in young soccer players2004
In young male soccer players, 7 days of creatine (3×10 g/day) improved dribble test time versus placebo, with no significant sprint-power or endurance differences.
20.SupplementDEX Database: Athletic performance — Creatine supplementation and performance in 6 consecutive 60 meter sprints2004
In 19 men, 5 days of 20 g/day creatine did not improve performance across 6 consecutive 60 m sprints, though plasma creatinine rose and post-sprint ventilation changed.
21.SupplementDEX Database: Athletic performance — Effect of creatine supplementation on aerobic performance and anaerobic capacity in elite rowers in the course of endurance training2003
In 16 elite rowers, 5 days of 20 g/day creatine during training raised lactate threshold and extended anaerobic rowing time versus placebo, without changing maximal power.
22.SupplementDEX Database: Athletic performance — The effects of 8 weeks of creatine monohydrate and glutamine supplementation on body composition and performance measures2003
In 29 track athletes over 8 weeks, creatine with or without glutamine increased lean body mass and initial power output during cycle ergometry more than placebo.
23.SupplementDEX Database: Athletic performance — Effect of creatine supplementation on intermittent sprint running performance in highly trained athletes2003
In trained sprinters, 7 days of high-dose creatine (0.35 g/kg/day) did not change single or repeated 40 m sprint performance or recovery between sprints.
24.SupplementDEX Database: Athletic performance — Creatine supplementation: effects on urinary excretion and anaerobic performance2003
In sprint-trained men, 4 days of creatine at 10–35 g/day raised urinary creatine excretion and peak/mean Wingate power versus placebo.
25.SupplementDEX Database: Athletic performance — Swim performance following creatine supplementation in Division III athletes2003
In Division III swimmers, creatine loading followed by 2.25 g/day maintenance improved 50- and 100-yd sprint times versus placebo.
26.SupplementDEX Database: Athletic performance — Effects of creatine supplementation on muscle power, endurance, and sprint performance2002
In 19 handball players, 5 days of 20 g/day creatine increased repeated high-power bench-press and squat work, 1RM half-squat, and early sprint speed, but not upper-body 1RM or endurance running.
27.SupplementDEX Database: Athletic performance — Effect of recovery interval on multiple-bout sprint cycling performance after acute creatine supplementation2002
In 30 men, 7 days of creatine loading improved mean and peak power during repeated 15-second sprints most when recovery intervals were 1 or 3 minutes rather than 6 minutes.
28.SupplementDEX Database: Athletic performance — Effects of creatine monohydrate supplementation during combined strength and high intensity rowing training on performance2001
In 22 rowers trained for 6 weeks, creatine loading and maintenance did not improve 2000 m rowing time, interval power, or strength beyond placebo plus identical training.
29.SupplementDEX Database: Athletic performance — Effects of oral creatine supplementation on high intensity, intermittent exercise performance in competitive squash players2001
In competitive squash players, 5 days of creatine (0.075 g/kg four times daily) improved on-court sprint times by 3.2% versus placebo, especially from set 2 onward.
30.SupplementDEX Database: Athletic performance — Effect of creatine loading on long-term sprint exercise performance and metabolism2001
In 14 men, 5 days of 20 g/day creatine increased total work by 6% and peak power during 80 minutes of repeated sprints versus placebo.
31.SupplementDEX Database: Athletic performance — Effects of oral creatine supplementation on maximal pedalling performance in older adults2001
In sedentary elderly and young men, 5 days of creatine (3×5 g/day) improved maximal pedalling power during 10-second sprints; trained elderly cyclists showed no benefit.
32.SupplementDEX Database: Athletic performance — Effect of creatine supplementation on metabolism and performance in humans during intermittent sprint cycling2001
In 16 triathletes, 5 days of 100 g/day creatine raised muscle total creatine but did not significantly improve peak or mean power across four 20-second sprints.
33.SupplementDEX Database: Athletic performance — Creatine loading does not impact on stroke performance in tennis2001
In elite tennis players, 5 days of creatine loading (4×5 g/day) did not improve stroke accuracy, ball velocity, service performance, or shuttle-run time versus placebo.
34.SupplementDEX Database: Athletic performance — Creatine supplementation and sprint performance in soccer players2000
In 17 soccer players, 6 days of creatine loading (5 g four times daily) improved 5 m and 15 m sprint times and helped preserve jump ability after an intermittent endurance test.
35.SupplementDEX Database: Athletic performance — Creatine enhances oxygen uptake and performance during alternating intensity exercise2000
In 14 men, 5 days of 20 g/day creatine increased oxygen uptake during high-intensity alternating cycling and extended time to exhaustion from 29.9 to 36.5 minutes.
36.SupplementDEX Database: Athletic performance — Effect of creatine feeding on maximal exercise performance in vegetarians2000
In vegetarians and meat-eaters, 1 week of creatine supplementation similarly increased body mass and mean Wingate power by about 5%; peak power rose significantly only in meat-eaters.
37.SupplementDEX Database: Athletic performance — Creatine monohydrate supplementation enhances high-intensity exercise performance in males and females2000
In 24 adults, 4 days of 20 g/day creatine increased peak and mean anaerobic cycling power by about 4% and dorsiflexion MVC torque by 6.6% in both men and women.
38.SupplementDEX Database: Athletic performance — No acute effects of short-term creatine supplementation on muscle properties and sprint performance2000
In 23 rowers, 6 days of 20 g/day creatine increased body mass but did not improve muscle activation, fatigue, recovery, or 30-second sprint cycling performance.
39.SupplementDEX Database: Athletic performance — Effects of in-season (5 weeks) creatine and pyruvate supplementation on anaerobic performance and body composition in American football players1999
In 42 football players over about 50 weeks, creatine alone or with pyruvate increased lean mass, 1RM strength, and static vertical jump power more than pyruvate or placebo.
40.SupplementDEX Database: Athletic performance — Creatine supplementation and swimming performance1999
In university swimmers, 2 weeks of creatine improved mean velocity during 6×50 m intervals in men but not women, with no effect on 10×25 yd intervals in either sex.
41.SupplementDEX Database: Athletic performance — Oral creatine supplementation improves multiple sprint performance in elite ice-hockey players1999
In 16 elite ice-hockey players, creatine loading plus 5 g/day for 10 weeks increased cycle sprint mean power and improved 47 m on-ice sprint times.
42.SupplementDEX Database: Athletic performance — Creatine supplementation--part I: performance, clinical chemistry, and muscle volume1999
In 10 trained men, 5 days of 20 g/day creatine improved late-sprint power during repeated 6-second efforts by 7% and lowered blood lactate, without MRI-detectable lower-limb muscle mass gain.
43.SupplementDEX Database: Athletic performance — Creatine supplementation increases muscle total creatine but not maximal intermittent exercise performance1999
In 14 volunteers, 5 days of creatine raised muscle total creatine but did not improve peak power or work during five 10-second sprints versus placebo.
44.SupplementDEX Database: Athletic performance — The effect of longer-term creatine supplementation on elite swimming performance after an acute creatine loading1999
In 22 elite swimmers, 4 days of 25 g/day creatine loading improved interval swim times, but 2 months of 5 g/day maintenance did not beat placebo.
45.SupplementDEX Database: Athletic performance — The effects of creatine supplementation on high-intensity exercise performance in elite performers1998
In elite kayakers, 5 days of creatine (20 g/day) increased work completed during 90–300 s maximal efforts by 8–11% versus placebo, with no body mass change.
46.SupplementDEX Database: Athletic performance — Creatine supplementation delays onset of fatigue during repeated bouts of sprint running1998
In handball players, 5 days of 15 g/day creatine improved performance on the last three of eight 40 m sprints versus placebo; low-dose maintenance effects were inconclusive.
47.SupplementDEX Database: Athletic performance — Effect of creatine loading on endurance capacity and sprint power in cyclists1998
In 12 cyclists, creatine loading improved peak and mean sprint power after a 2.5-hour ride by 8–9%, but taking creatine during exercise abolished the endurance benefit.
48.SupplementDEX Database: Athletic performance — Creatine and caffeine in anaerobic and aerobic exercise: effects on physical performance and pharmacokinetic considerations1998
In 7 trained athletes, 3 days of creatine (3×100 mg/kg/day) with or without caffeine did not improve anaerobic or aerobic cycling performance versus placebo.
49.SupplementDEX Database: Athletic performance — Effect of creatine supplementation on sprint exercise performance and muscle metabolism1998
In 8 untrained men, 5 days of 30 g/day creatine plus dextrose raised muscle total creatine by 9.5% but did not improve 20-second sprint performance or anaerobic metabolite changes.
50.SupplementDEX Database: Athletic performance — Effect of oral creatine supplementation on jumping and running performance1997
In sprint- and jump-trained athletes, 20 g/day creatine for 5 days improved 45-second continuous jumping by 7–12% in early intervals and prolonged high-intensity running time to exhaustion by 13%.
51.SupplementDEX Database: Athletic performance — The effect of oral creatine supplementation on maximal exercise performance in competitive rowers1997
A creatine supplementation study in competitive rowers examined effects on maximal exercise performance, but no abstract was available to report specific outcomes.
View source199752.SupplementDEX Database: Athletic performance — Creatine supplementation does not improve physical performance in a 150 m race1997
In 12 national-class sprinters, 25 g/day creatine for 3 days before a 150 m race raised plasma creatinine but did not improve race performance.
53.SupplementDEX Database: Athletic performance — Creatine supplementation enhances intermittent work performance1997
In 18 participants, 5 days of 18.75 g/day creatine extended time to exhaustion during high-intensity intermittent cycling by 10–164% depending on work-rest protocol versus placebo.
54.SupplementDEX Database: Athletic performance — The influence of recovery duration on high-intensity exercise performance after oral creatine supplementation1997
In 80 men, 5 days of 20 g/day creatine did not improve ability to maintain peak power during a second sprint after 30–120 s recovery intervals.
55.SupplementDEX Database: Athletic performance — Effect of oral creatine supplementation on muscle [PCr] and short-term maximum power output1997
In 9 men, 3 days of 20 g/day creatine raised muscle total creatine/ATP ratio but did not improve Wingate peak power, mean power, or fatigue versus placebo.
56.SupplementDEX Database: Athletic performance — Effects of creatine supplementation on repetitive sprint performance and body composition in competitive swimmers1997
In junior swimmers supplemented for 9 days, 21 g/day creatine improved first-heat 100 m freestyle time and overall sprint performance versus placebo.
57.SupplementDEX Database: Athletic performance — The effect of oral creatine monohydhydrate supplementation on running velocity1996
In 18 subjects, 7 days of creatine-glucose loading did not improve segmental velocity during three 60 m sprints versus placebo.
58.SupplementDEX Database: Athletic performance — Effects of oral creatine supplementation on multiple sprint cycle performance1996
In 17 recreationally active men, 4 days of creatine at 4×70 mg/kg/day did not improve repeated 10-second cycle sprint performance, lactate, pH, or VO2peak.
59.SupplementDEX Database: Athletic performance — The effect of oral creatine supplementation on the 1000-m performance of competitive rowers1996
In 19 competitive rowers, 5 days of creatine at 0.25 g/kg/day improved 1000 m ergometer time by 2.3 seconds (~1%) in 16 of 19 athletes versus no change on placebo.
60.SupplementDEX Database: Athletic performance — Creatine supplementation does not improve sprint performance in competitive swimmers1996
In 20 highly trained swimmers, 5 days of 5 g creatine four times daily did not improve 25–100 m sprint times but reduced post-exercise blood ammonia at some distances.
61.SupplementDEX Database: Athletic performance — Effect of oral creatine supplementation on single-effort sprint performance in elite swimmers1996
In 32 elite swimmers, 5 days of creatine (4×5 g/day) did not improve 25–100 m sprint times or 10-second leg ergometer power versus placebo.
62.SupplementDEX Database: Athletic performance — Effects of oral creatine loading on single and repeated maximal short sprints1995
In repeated sprint studies, creatine loading increased total work during six 6-second sprints and peak power in sprint 1 versus placebo, while a single 10-second sprint test showed no between-group difference.
63.SupplementDEX Database: Athletic performance — Effect of creatine supplementation on intramuscular TCr, metabolism and performance during intermittent, supramaximal exercise in humans1995
In 6 men, 5 days of creatine raised muscle total creatine and phosphocreatine but did not extend time to fatigue during supramaximal intermittent cycling.
64.SupplementDEX Database: Athletic performance — Skeletal muscle metabolism during short duration high-intensity exercise: influence of creatine supplementation1995
In 7 men, 6 days of 20 g/day creatine raised resting muscle creatine by about 18% but did not improve power during repeated 6-second cycle sprints versus baseline.
65.SupplementDEX Database: Athletic performance — Effect of oral creatine supplementation on power output and fatigue during bicycle ergometry1995
In 12 untrained men, 5 days of creatine supplementation did not improve 15-second maximal cycling peak power, total work, or fatigue index versus placebo.
66.SupplementDEX Database: Athletic performance — The influence of dietary creatine supplementation on performance during repeated bouts of maximal isokinetic cycling in man1994
In men performing three 30-second maximal isokinetic cycling bouts, 5 days of 20 g/day creatine improved peak and mean power in bouts 1 and 2 but not bout 3, with lower peak ammonia.
SupplementDEX Database · Muscle mass and strength
65 references67.SupplementDEX Database: Muscle mass and strength — Creatine supplementation for optimization of physical function in the patient at risk of functional disability: A systematic review and meta-analysis2024
A meta-analysis of 33 RCTs in 1076 at-risk adults found creatine improved sit-to-stand performance (SMD 0.51), handgrip and upper-body strength, and lean mass versus placebo.
68.SupplementDEX Database: Muscle mass and strength — Effects of Creatine Supplementation after 20 Minutes of Recovery in a Bench Press Exercise Protocol in Moderately Physically Trained Men2023
A study including 50 young & healthy subjects undergoing a bench press exercise protocol (3 sets at 70% 1RM; 2 min rest period) found that 7 days of 0.3 g/kg/day creatine monohydrate led to significant increases in number of repetitions completed in the first two sets, but not the third. Set 1: Creatine = 14.8 reps, PLA = 13.6 reps (P = 0.006). Set 2: Creatine = 8 reps, PLA = 6.7 reps (P = 0.006). Set 3: Creatine = 5.3 reps, PLA = 4.7 reps (P = 0.176). Acute creatine monohydrate supplementation can enhance bench press capacity after one week.
69.SupplementDEX Database: Muscle mass and strength — Resistance Exercise and Creatine Supplementation on Fat Mass in Adults2023
A meta-analysis in adults under 50 found creatine plus resistance training reduced body fat percentage slightly (−0.41%) but did not reduce absolute fat mass.
View on PubMed202370.SupplementDEX Database: Muscle mass and strength — Effects of Four Weeks of Beta-Alanine Supplementation Combined with One Week of Creatine Loading on Physical and Cognitive Performance in Military Personnel2022
A 28-day RCT of 20 military men found adding 7-day creatine loading to 6.4 g/day beta-alanine improved vertical jump, testosterone, physical performance, and cognitive processing versus beta-alanine alone.
71.SupplementDEX Database: Muscle mass and strength — Effects of Creatine and Caffeine Supplementation During Resistance Training on Body Composition, Strength, Endurance, Rating of Perceived Exertion and Fatigue in Trained Young Adults2022
In 28 trained young adults, 6 weeks of creatine, caffeine, or both with resistance training increased knee extensor thickness only in the creatine group, with no other between-group differences.
72.SupplementDEX Database: Muscle mass and strength — Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults2021
A meta-analysis in older adults found creatine loading followed by ≤5 g/day produced greater chest press strength gains than placebo, while higher maintenance doses helped leg press strength.
73.SupplementDEX Database: Muscle mass and strength — Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis2021
A meta-analysis of 10 RCTs in 211 older women found creatine plus resistance training improved upper-body strength overall, with clearer lower-body strength gains when training lasted at least 24 weeks.
74.SupplementDEX Database: Muscle mass and strength — Efficacy of Creatine Supplementation and Resistance Training on Area and Density of Bone and Muscle in Older Adults2021
In 70 older adults, 1 year of creatine (0.1 g/kg/day) plus whole-body resistance training maintained tibial bone area and increased lower-leg muscle density versus placebo.
75.SupplementDEX Database: Muscle mass and strength — Effect of 12 months of creatine supplementation and whole-body resistance training on measures of bone, muscle and strength in older males2021
In 38 older men, 12 months of creatine (0.1 g/kg/day) plus supervised resistance training did not improve bone, muscle, or strength outcomes more than training with placebo.
76.SupplementDEX Database: Muscle mass and strength — Creatine supplementation improves performance, but is it safe? Double-blind placebo-controlled study2020
In 18 resistance-trained men, 7 days of 0.3 g/kg/day creatine loading raised performance and body weight without adverse changes in blood health markers over 30 days.
77.SupplementDEX Database: Muscle mass and strength — Creatine Supplementation Does Not Influence the Ratio Between Intracellular Water and Skeletal Muscle Mass in Resistance-Trained Men2020
In 27 resistance-trained men over 8 weeks, creatine increased skeletal muscle mass without changing the ratio of intracellular water to muscle mass versus placebo.
78.SupplementDEX Database: Muscle mass and strength — Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults2020
In 22 physically active young adults, taking creatine immediately after each resistance-training set for 6 weeks improved leg press and chest press strength more than placebo.
79.SupplementDEX Database: Muscle mass and strength — Repeated Application of a Novel Creatine Cream Improves Muscular Peak and Average Power in Male Subjects2020
In 123 adults, 7 days of topical creatine cream improved peak and average knee-extension power in men but not women; acute application had no effect.
80.SupplementDEX Database: Muscle mass and strength — Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults ≥50 Years of Age: A Meta-Analysis2019
A meta-analysis of 19 trials in 609 adults aged 50+ found creatine plus resistance training reduced body fat percentage by 0.55% more than training with placebo.
81.SupplementDEX Database: Muscle mass and strength — Effects of high-velocity resistance training and creatine supplementation in untrained healthy aging males2019
In untrained older men, 8 weeks of high-velocity resistance training plus creatine (0.1 g/kg/day) increased leg press and total lower-body strength more than training with placebo.
82.SupplementDEX Database: Muscle mass and strength — Creatine Supplementation (3 g/d) and Bone Health in Older Women: A 2-Year, Randomized, Placebo-Controlled Trial2019
In 200 postmenopausal women with osteopenia, 3 g/day creatine for 2 years did not improve lumbar spine or hip bone density, muscle function, or lean mass versus placebo.
83.SupplementDEX Database: Muscle mass and strength — Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis2017
A systematic review and meta-analysis evaluating whether creatine supplementation improves upper limb strength outcomes across clinical and athletic populations. A meta-analysis of 53 studies including 1138 participants found that creatine produced reliable benefits for upper body strength in exercises of up to 3 minutes duration.
84.SupplementDEX Database: Muscle mass and strength — Effect of creatine supplementation and drop-set resistance training in untrained aging adults2016
A training intervention assessing whether creatine enhances adaptations to drop-set resistance training in untrained older adults. A 12-wk study including 31 untrained older adults performing drop-set resistance training (3 days per week including leg press, chest press, hack squat and lat pull down exercises) whilst taking 0.1 g/kg/day creatine + 0.1 g/kg/day maltodextrin or placebo (0.2 g/kg/day maltodextrin) found that creatine was more effective for increasing muscle strength (only in lat pull down, p = 0.005) and work capacity (p = 0.012) in men compared to women. Both men and women experienced significant increases in muscle mass (p = 0.007) and body mass (p = 0.002) from creatine supplementation compared to placebo.
85.SupplementDEX Database: Muscle mass and strength — The Effects of Creatine Supplementation on Explosive Performance and Optimal Individual Postactivation Potentiation Time2016
In 30 explosive athletes, 6 days of 20 g/day creatine increased 1RM strength and shortened the optimal postactivation potentiation window versus placebo.
86.SupplementDEX Database: Muscle mass and strength — Effects of Coffee and Caffeine Anhydrous Intake During Creatine Loading2016
In 54 physically active adults, 5 days of creatine loading with or without caffeine or coffee similarly improved strength and sprint performance versus placebo; caffeine did not block creatine's effects.
87.SupplementDEX Database: Muscle mass and strength — Creatine supplementation does not alter neuromuscular recovery after eccentric exercise2016
In 14 men, creatine taken before and after eccentric exercise did not improve MVC recovery, muscle activation, or soreness versus placebo.
88.SupplementDEX Database: Muscle mass and strength — Effect of Preexercise Creatine Ingestion on Muscle Performance in Healthy Aging Males2016
In 9 healthy men aged about 55, a single 20 g creatine dose 3 hours before resistance exercise did not increase reps to fatigue in leg press or chest press versus placebo.
89.SupplementDEX Database: Muscle mass and strength — Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses2015
A meta-analysis of 60 studies in 1297 participants found creatine improved lower-body strength performance in exercises lasting less than 3 minutes, especially squat and leg press.
90.SupplementDEX Database: Muscle mass and strength — Effects of long-term low-dose dietary creatine supplementation in older women2015
In 109 postmenopausal women, 1 g/day creatine for 1 year did not change bone density, body composition, muscle function, or timed mobility tests versus placebo.
91.SupplementDEX Database: Muscle mass and strength — Creatine supplementation during resistance training in older adults-a meta-analysis2014
A meta-analysis of 10 trials in 357 older adults found creatine plus resistance training increased fat-free mass and strength more than training alone but did not reduce fat mass.
92.SupplementDEX Database: Muscle mass and strength — Creatine supplementation and aging musculoskeletal health2014
A meta-analysis of 13 trials in 465 mostly healthy older adults found creatine plus resistance training increased lean mass and upper- and lower-body strength more than training alone.
93.SupplementDEX Database: Muscle mass and strength — Creatine supplementation and resistance training in vulnerable older women: a randomized double-blind placebo-controlled clinical trial2014
In 60 vulnerable older women, 24 weeks of creatine plus resistance training increased bench press 1RM and lean mass more than training or creatine alone, but did not improve leg press 1RM versus training alone.
94.SupplementDEX Database: Muscle mass and strength — Comparison of creatine supplementation before versus after supervised resistance training in healthy older adults2014
A study in healthy older adults undergoing resistance training (3 days/wk for 12 weeks), found that the timing of creatine supplementation (0.1 g/kg/day), either before or after resistance training, had no impact on body composition, maximum strength, muscle protein catabolism or kidney function. Both groups experienced increases in whole-body lean tissue mass, limb muscle thickness, upper and lower body strength, and a decrease in muscle protein catabolism. There was no change in kidney function over time.
95.SupplementDEX Database: Muscle mass and strength — The effects of creatine monohydrate loading on anaerobic performance and one-repetition maximum strength2012
In 22 men, 7 days of 20 g/day creatine loading increased Wingate mean power by 5.4% versus no change with placebo, without improving 1RM bench press or leg press.
96.SupplementDEX Database: Muscle mass and strength — Effects of two and five days of creatine loading on muscular strength and anaerobic power in trained athletes2009
A study including 17 trained men found creatine supplementation (4 x 5 g/day for 5 days) resulted in greater significant improvements in 30-second anaerobic performance (30-s Wingate test) and maximal muscular strength after 5 days when compared to placebo or 2 days of creatine loading.
97.SupplementDEX Database: Muscle mass and strength — Low-dose creatine combined with protein during resistance training in older men2008
A 10-wk study including 35 older adults performing a 3-day per week resistance training program assigned participants either (1) creatine monohydrate and protein supplementation (0.1 g/kg creatine + 0.3 g/kg protein), (2) creatine, or (3) placebo on training days. Results: Leg Press (1-rep max): All groups increased strength. No significant difference between groups.. Bench Press (1-rep max): Placebo (+12.5%), Creatine (+12.5%), Creatine + Protein (+25%). Lean Tissue Mass: Placebo (+1.0%), Creatine (+2.2%), Creatine + Protein (+5.6%). Formaldehyde production: All groups increased by 24%. 3-Methylhistidine (3-MH – a measure of myofibrillar protein degradation, decrease means less muscle protein breakdown): Placebo (+29%), Creatine (-40%), Creatine & Protein (-40%). Cross-linked N-telopeptides of type I collagen (NTx – a measure of bone resorption): Placebo (+13%), Creatine (-27%), Creatine & Protein (-27%). A combination of protein and creatine increased upper body strength and muscle growth compared to creatine alone. Creatine improved lean tissue mass when used alone, but did not improve maximal strength in the upper or lower body compared to placebo.
98.SupplementDEX Database: Muscle mass and strength — Effect of creatine phosphate supplementation on anaerobic working capacity and body weight after two and six days of loading in men and women2005
A study of 61 men (n=31) and women (n=30) found that 6 g/day creatine phosphate only significantly increased anaerobic working capacity in men (+23.8% in 2 days and +49.8% in 6 days) compared to placebo. Whilst creatine supplementation increased anaerobic work capacity by 13-15% in both men and women, this result was not significant.
99.SupplementDEX Database: Muscle mass and strength — Does nutritional supplementation influence adaptability of muscle to resistance training in men aged 48 to 72 years2005
In 42 men aged 48–72, 16 weeks of resistance training improved isokinetic strength similarly whether supplemented with creatine, protein, both, or neither.
100.SupplementDEX Database: Muscle mass and strength — The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching2004
A short-term overreaching study examining whether creatine supplementation enhances strength gains, muscular performance, and body composition adaptations during intensified resistance training. A study in 17 men found that creatine (0.3 g/kg/day) helped prevent performance decrements during a 4-week training block including 5 days/week of weightlifting. Maximal squat, bench press and explosive power in the bench press were reduced in the first 4 weeks of training in the placebo group but not those taking creatine. Creatine may be beneficial for maintaining muscular performance during periods of high physical stress, and can help prevent overtraining by increasing work capacity.
101.SupplementDEX Database: Muscle mass and strength — Mg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performance2004
A comparative trial evaluating whether magnesium–creatine chelate and low-dose creatine improve strength, power, and overall exercise performance. A 10-day study including 31 resistance trained men found that creatine (2.5 g/day) and magnesium plus creatine (2.5 g/day) were similarly effective for bench press performance (70% of 1RM performed to failure). Total bench press volume increased in the groups taking creatine compared to the placebo group (multidextran).
102.SupplementDEX Database: Muscle mass and strength — Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults2003
A resistance-training intervention investigating whether creatine improves strength gains and body composition outcomes in older adults. A 14-wk study involving 28 healthy older adults assigned resistance training found that creatine supplementation (5/day + 2 g dextrose) was superior to placebo for increasing knee extensor strength, fat-free mass and total body mass.
103.SupplementDEX Database: Muscle mass and strength — Effect of creatine and weight training on muscle creatine and performance in vegetarians2003
A supplementation study examining whether vegetarians—who typically have lower baseline creatine stores—experience enhanced performance and muscle creatine increases with creatine use. An 8-wk study including 42 subjects (18 vegetarian, 24 nonvegetarians) found that creatine supplementation (0.25 g/kg lean tissue mass/day for 1-wk then 0.0625 g/kg LTM/day for 7-wks) led to significantly greater increases in muscle mass and total work capacity in subjects with initially low levels of intramuscular creatine (including vegetarians).
104.SupplementDEX Database: Muscle mass and strength — Effects of high dose oral creatine supplementation on anaerobic capacity of elite wrestlers2003
In 20 elite wrestlers, 20 g/day creatine for 4 days raised average anaerobic power from 7.23 to 8.12 W/kg and peak power from 8.99 to 10.52 W/kg versus no change on placebo.
105.SupplementDEX Database: Muscle mass and strength — Effects of creatine supplementation and exercise training on fitness in men 55-75 yr old2003
In 46 men aged 55–75, 5 g/day creatine for 6 months during mixed training raised muscle creatine by about 5% but did not improve VO2peak, strength, or body composition versus placebo.
106.SupplementDEX Database: Muscle mass and strength — Creatine supplementation improves muscular performance in older men2002
A resistance-training study showing that creatine supplementation enhances strength and muscular performance in healthy older men. A 3-week study in active older men (59 – 72 yrs) found that creatine supplementation (0.3 g/kg/day for 7 days) increased measurements of dynamic strength, isometric strength and lower extremity function compared to placebo. Participants performed exercises including a max leg press, max bench press and paused knee extension to assess dynamic and isometric strength. To assess power, 6 x 10s all-out sprints were performed alongside lower body assessments for function including the sit-stand test and a tandem-gait test. Participants taking creatine experienced greater improvements in maximal dynamic strength (7-8% vs. 1.2% placebo), maximal isometric strength (9-15 vs. -6 to 1%), lower-body mean power (11 vs. 0%) and lower-extremity function (6-9 vs. 1-2%). Those taking creatine experienced significant increases in body mass (1.86 vs. -1.01 kg placebo) and fat-free mass (2.22 kg vs. no change in placebo).
107.SupplementDEX Database: Muscle mass and strength — Creatine supplementation influences substrate utilization at rest2002
A metabolic study examining how creatine supplementation alters fuel utilization and energy metabolism while at rest. A study involving 10 active men undergoing resistance training found that creatine supplementation (20 g/day for 4 days, then 2 g/day for 17 days) increased 1 rep max in the bench press compared to placebo.
108.SupplementDEX Database: Muscle mass and strength — The effects of a 10-week, periodized, off-season resistance-training program and creatine supplementation among collegiate football players2002
In collegiate football players, 10 weeks of periodized resistance training with low- or high-dose creatine produced similar strength, body composition, and anaerobic endurance changes as training alone.
109.SupplementDEX Database: Muscle mass and strength — Creatine and beta-hydroxy-beta-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program2001
A supplementation trial showing additive effects of creatine and HMB on lean mass and strength gains during structured weight training. A 3-wk study including 40 subjects undergoing resistance training found that a HMB + creatine combination (3.0 g/day HMB + 20.0 g/day creatine for 1 wk followed by 3.0 g/day HMB + 10 g/day creatine for 2 weeks) was more effective than creatine alone for increasing lean body mass. Creatine alone was more effective than HMB for increasing lean body mass.
110.SupplementDEX Database: Muscle mass and strength — Creatine supplementation during resistance training in college football athletes2001
A training study assessing whether creatine use enhances strength, power, and body composition outcomes during resistance training in collegiate football players. A 9-wk study in 25 college football athletes (NCAA Division I, Redshirt) undergoing resistance training found that creatine (20 g/day for 5 days, then 5 g/day for 58 days) enhanced lean body mass and improved strength compared to placebo (sodium phosphate monohydrate) and control: Bench press 1RM: (Creatine: +5.2%, Placebo: Unchanged, Control: Unchanged). Power clean 1RM: (Creatine: +3.8% that was not significant, Placebo: +1.9%, Control: Unchanged). Squat 1RM: (Creatine: +8.7%, Placebo: +5.1%, Control: Unchanged). Anaerobic Power and work capacity on 30s Wingate cycling test: (Creatine: Power + 19.6% & Work capacity +18.4%, Placebo: Minimal Change, Control: Minimal Change). Total body weight: (Creatine: +3.5%, Placebo: Unchanged, Control: Unchanged). Total body water: (Creatine: +5.3%, Placebo: Unchanged, Control: Unchanged). Lean body mass: (Creatine: +3.8-4.6% (corrected), Placebo: Unchanged, Control: Unchanged). Body fat percentage: (Creatine: -3.2%, Placebo: +7.2%, Control: Unchanged). Creatine supplementation is beneficial for improving anaerobic performance in football athletes.
111.SupplementDEX Database: Muscle mass and strength — Effects of oral creatine and resistance training on myosin heavy chain expression2001
In 22 untrained men, 12 weeks of heavy resistance training plus 6 g/day creatine increased lean mass, strength, and myosin heavy chain expression more than training with placebo.
112.SupplementDEX Database: Muscle mass and strength — Comparison of creatine ingestion and resistance training on energy expenditure and limb blood flow2001
A 4-wk study involving 30 healthy male volunteers assigned volunteers to either; (1) creatine alone (20 g/day for 5 days, followed by 10 g/day for 23 days), (2) creatine plus exercise, or (3) placebo plus exercise. The creatine plus exercise group experienced a greater increase in 1-rep max bench press compared to creatine alone (P <0.01). The creatine plus exercise group also had a larger improvement in 1-rep-max leg press compared to both creatine only and placebo + training (P <0.05). Calf and forearm blood flow was unchanged in the creatine only and placebo plus training groups, but increased in the creatine plus exercise group (calf +30%, forearm +38%). Resting metabolic rate increased by 2.5% in the creatine group, and by 5% in the creatine plus exercise group, but was unchanged in the placebo plus exercise group. Total cholesterol decreased significantly in the creatine plus training group (-9.9%; 172 +/- 27 v 155 +/- 26 mg/dL; P <.01) compared with creatine only (174 +/- 46 v 178 +/- 43 mg/dL) and placebo plus exercise (162 +/- 32 v 161 +/- 36 mg/dL).
113.SupplementDEX Database: Muscle mass and strength — Creatine supplementation combined with resistance training in older men2001
In 30 older men (~70 years), creatine loading then 0.07 g/kg/day maintenance during 36 resistance sessions increased lean mass by 3.3 kg and leg press 1RM by 50 kg more than placebo.
114.SupplementDEX Database: Muscle mass and strength — Neuromuscular properties and fatigue in older men following acute creatine supplementation2001
In 12 older men, 5 days of 20 g/day creatine increased body mass by 1 kg but did not improve isometric strength, fatigue, or recovery of elbow flexors versus placebo.
115.SupplementDEX Database: Muscle mass and strength — Effects of creatine supplementation on isometric force-time curve characteristics2001
In sedentary young adults, 10 days of 20 g/day creatine did not improve isometric strength or intermittent endurance of knee and elbow muscles versus placebo.
116.SupplementDEX Database: Muscle mass and strength — The effect of creatine monohydrate loading on maximal intermittent exercise and sport-specific strength in well trained power-lifters2000
A creatine loading study in well-trained powerlifters examined maximal intermittent exercise and sport-specific strength, but no abstract was available to report outcomes.
View source2000117.SupplementDEX Database: Muscle mass and strength — Effects of oral creatine supplementation on muscular strength and body composition2000
A supplementation study evaluating whether creatine enhances muscular strength and produces favorable body composition changes in trained individuals. A study in young men with at least 1 year of weight lifting experience found that creatine monohydrate (4 x 5g/day) taken for six weeks led to greater increases in arm flexor strength, upper arm muscle area, and lean mass than strength training and placebo.
118.SupplementDEX Database: Muscle mass and strength — The effect of continuous low dose creatine supplementation on force, power, and total work2000
A controlled trial assessing whether low-dose continuous creatine supplementation improves force production, power output, and total work during repeated efforts. A study involving 41 male university athletes performing concentric bench press movements until exhaustion found that creatine (7.7 g/d for 21 days) increased total work performed until failure, peak force, peak power and time maintaining elevated mean peak power compared to placebo.
119.SupplementDEX Database: Muscle mass and strength — Acute creatine loading increases fat-free mass, but does not affect blood pressure, plasma creatinine, or CK activity in men and women2000
In 30 adults, 5 days of 20 g/day creatine increased fat-free mass without changing blood pressure, plasma creatinine, CK activity, or ischemic handgrip strength versus placebo.
120.SupplementDEX Database: Muscle mass and strength — Acute creatine supplementation in older men2000
In men aged 60–78, 5 days of 20 g/day creatine increased body mass by 0.5 kg and showed a small non-significant trend toward better isokinetic knee performance versus placebo.
121.SupplementDEX Database: Muscle mass and strength — Effect of oral creatine supplementation on isokinetic torque production2000
In 23 untrained men, 5 days of creatine at 4×5 g/day did not reduce peak torque decline during five sets of 30 maximal knee extensions at 180°/s versus placebo.
122.SupplementDEX Database: Muscle mass and strength — Phosphocreatine resynthesis is not affected by creatine loading1999
In 9 men, 5 days of 25 g/day creatine raised resting muscle phosphocreatine by 11–16% and improved torque in early high-intensity cycling bouts but did not accelerate PCr resynthesis.
123.SupplementDEX Database: Muscle mass and strength — Creatine supplementation differentially affects maximal isometric strength and time to fatigue in large and small muscle groups1999
In 10 men, 5 days of creatine improved maximal isometric strength during knee extension but not handgrip, and extended time to fatigue in both muscle groups versus placebo.
124.SupplementDEX Database: Muscle mass and strength — Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training1999
A heavy-resistance training study evaluating whether creatine enhances muscle fiber hypertrophy and performance adaptations. A 12-wk study involving 19 healthy, resistance trained men found that creatine in addition to periodised heavy resistance training led to roughly double the increase in fat-free mass compared to placebo (6.3% vs 3.1%). The increases in bench press (+24% vs. 16%) and squat (+32% vs. 24%) were greater in creatine than placebo. Subjects received a dose of 25 g/day for 1 week followed by 5 g/day for 11 weeks.
125.SupplementDEX Database: Muscle mass and strength — Effects of 30 days of creatine ingestion in older men1999
In men aged 60–82, 30 days of creatine (20 g/day for 10 days, then 4 g/day) may have reduced leg fatigue during isokinetic testing but did not change body composition or elbow strength.
126.SupplementDEX Database: Muscle mass and strength — Effects of training and creatine supplement on muscle strength and body mass1999
In 25 men, 42 days of training increased isokinetic force by about 6% in both groups; creatine added about 2 kg body mass mainly through increased extracellular water, not dry mass.
127.SupplementDEX Database: Muscle mass and strength — Effects of creatine supplementation on body composition, strength, and sprint performance1998
In 25 football players, 28 days of creatine (15.75 g/day) during resistance/agility training increased fat-free mass, lifting volume, and early sprint work more than placebo.
128.SupplementDEX Database: Muscle mass and strength — Creatine supplementation enhances maximum voluntary isometric force and endurance capacity in resistance trained men1998
In resistance-trained men, 10 g/day creatine for about 1 week increased MVC by 10%, body mass by 1.7–1.8 kg, and isometric endurance at multiple intensities versus placebo.
129.SupplementDEX Database: Muscle mass and strength — Effects of creatine monohydrate ingestion in sedentary and weight-trained older adults1998
In 32 elderly adults, 8 weeks of creatine with or without strength training did not add benefits beyond training alone for strength, endurance, or body composition.
130.SupplementDEX Database: Muscle mass and strength — Long-term creatine intake is beneficial to muscle performance during resistance training1997
In 19 sedentary women, creatine loading then 5 g/day maintenance during 10 weeks of resistance training increased strength, intermittent arm endurance, and fat-free mass by 20–60% more than training alone.
131.SupplementDEX Database: Muscle mass and strength — Creatine supplementation enhances muscular performance during high-intensity resistance exercise1997
A controlled trial demonstrating that creatine supplementation improves high-intensity resistance exercise performance and strength outputs. A study involving 14 active men found that creatine (25 g/day for 1 week) increased the maximum number of repetitions performed in the bench press (in all 5 sets to failure at 10-rep-maximum) and peak power output during a jump squat test (in all 5 sets of 10 reps using 30% of 1-rep max). Post-exercise lactate was significantly higher in the creatine supplemented group after the bench press but not jump squat. Creatine supplementation improves performance in both maximal and submaximal exercise.
132.SupplementDEX Database: Chronic obstructive pulmonary disease (COPD) — Creatine supplementation and physical training in patients with COPD: a double blind, placebo-controlled study2007
A double-blind placebo-controlled trial assessing whether creatine supplementation enhances the effects of physical training on muscle performance and functional capacity in patients with COPD. An 8-wk study including 23 patients with chronic obstructive pulmonary disease found that creatine (0.7 g/kg for 1 week then 0.07 g/kg for 7 weeks) increased walking capacity by 61% (p < 0.01) compared to placebo (48% increase, p = 0.07). However, the difference between groups was not significant (p = 0.8). Creatine supplementation in combination with exercise showed no significant changes in grip strength, knee extensor strength, quality of life or lung function compared to only exercise.