Scientific Studies
Explore studies that highlight its benefits, effectiveness, and safety for enhancing athletic performance, muscle strength, and overall health.
- Muscle Strength and Size
- Study: Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance
- Journal: Journal of Strength and Conditioning Research, 2003.
- Key Findings:
- - Creatine supplementation, when combined with resistance training, increased fat-free mass and strength in bench press and squat performance.
- - Average increase in weightlifting performance: 14%
- - Average increase in strength: 8%
- Athletic Performance
- Study: Effect of creatine supplementation on body composition and performance: a meta-analysis
- Journal: International Journal of Sport Nutrition and Exercise Metabolism, 2003
- Key Findings:
- - Average improvement in performance: 7.5%
- - Creatine supplementation is effective for improving performance in repeated sprint events.
- Cognitive Function
- Study: Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial
- Journal: Proceedings of the Royal Society B: Biological Sciences, 2003.
- Key Findings:
- - Creatine supplementation improved working memory and intelligence test scores.
- - Particularly effective in situations of sleep deprivation and mental fatigue.
- Aging and Muscle Mass
- Study: Creatine supplementation with specific view to exercise/sports performance: an update
- Journal: Journal of the International Society of Sports Nutrition, 2012
- Key Findings:
- - Creatine supplementation can increase muscle mass and strength in older adults, especially when combined with resistance training.
- - May help maintain muscle mass and physical performance as we age.
- Neuroprotection
- Study: Neuroprotective effects of creatine in a transgenic animal model of amyotrophic lateral sclerosis
- Journal: Nature Medicine, 1999
- Key Findings:
- - Creatine supplementation extended survival, improved motor performance, and prevented loss of motor neurons in an animal model of ALS.
- - Suggested potential neuroprotective properties of creatine.
- Heart Health
- Study: Creatine supplementation improves muscle strength in patients with congestive heart failure
- Journal: Circulation, 2000
- Key Findings:
- - Creatine supplementation increased muscle strength and endurance in patients with chronic heart failure.
- - Suggested potential benefits for cardiac rehabilitation programs.
- Bone Health
- Study: Creatine supplementation during resistance training in older adults—a meta-analysis
- Journal: Medicine & Science in Sports & Exercise, 2014
- Key Findings:
- - Creatine supplementation, when combined with resistance training, improved bone mineral density in older adults.
- - Suggested potential for reducing risk of osteoporosis.
- Safety Profile
- Study: Long-term creatine supplementation does not significantly affect clinical markers of health in athletes
- Journal: Molecular and Cellular Biochemistry, 2003
- Key Findings:
- - Long-term creatine supplementation (up to 21 months) did not adversely affect markers of health in athletes.
- - Reinforced the safety profile of creatine for long-term use.
Note: These studies represent just a fraction of the extensive research on creatine. The consistent findings across multiple studies and diverse populations underscore the effectiveness and safety of creatine supplementation for various applications, from athletic performance to health and cognitive function.
It's important to note that while these studies show promising results, individual responses may vary. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions.
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