Creatine
Searched over 200M research papers for "creatine"
Summary
10 papers analyzed
These studies suggest that creatine supplementation can enhance muscle strength, exercise performance, and recovery, with additional health and therapeutic benefits, but its long-term effects and impact on endurance exercises are not fully conclusive.
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Introduction
Creatine is a naturally occurring compound that plays a crucial role in energy metabolism, particularly in muscle cells. It is widely used as a dietary supplement to enhance athletic performance and has been studied for its potential therapeutic benefits in various health conditions.
Key Insights
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Ergogenic Benefits for Athletes:
- Creatine supplementation increases muscle creatine stores, enhancing muscle strength, power, and performance during high-intensity, short-duration exercises .
- It is particularly effective in improving performance in repeated bouts of maximal exercise and aiding in faster recovery .
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Health and Therapeutic Benefits:
- Creatine has shown potential therapeutic benefits in various health conditions, including neuromuscular disorders, cardiovascular diseases, and metabolic conditions .
- It may help in reducing the severity of injury and disease conditions by enhancing cellular metabolism, especially under metabolically stressed states .
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Muscle and Body Composition:
- Supplementation with creatine monohydrate leads to significant increases in muscle creatine concentration, body mass, and total body water without altering fluid distribution .
- It is effective in increasing muscle mass and strength in both healthy individuals and those with muscular dystrophies .
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Safety and Side Effects:
- Short-term creatine supplementation is generally well-tolerated with no significant adverse effects reported .
- Some studies have raised concerns about potential side effects such as muscle cramping and impurities in supplements, but these are not conclusively proven.
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Mechanisms of Action:
- Creatine works by increasing phosphocreatine stores in muscles, which helps in maintaining ATP levels during high-intensity exercise .
- It also plays a role in protein synthesis, reducing protein degradation, and stabilizing biological membranes .
Conclusion
Creatine supplementation is widely recognized for its ergogenic benefits, particularly in enhancing muscle strength, power, and performance during high-intensity exercises. It also shows promise in therapeutic applications for various health conditions, including neuromuscular and cardiovascular diseases. While generally safe for short-term use, some concerns about potential side effects remain inconclusive. Overall, creatine is a significant supplement in sports nutrition and therapeutic contexts.
Sources and full results
Most relevant research papers on this topic
6
Clinical pharmacology of the dietary supplement creatine monohydrate.
6
309 Citations
2001