About this Resource
Creatine is one of the most widely used performance-enhancing supplements around the world. A large body of evidence suggests that creatine monohydrate improves high-intensity exercise performance and increases lean body mass. In this resource, we review the evidence basis for taking creatine as well as highlight common protocols for taking creatine and the potential risks involved.
Grounded in the Research
“Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes with the intent of increasing high-intensity exercise capacity and lean body mass during training.”
Excerpt from: Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
References
[1] Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and ecacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://doi.org/10.1186/s12970-017-0173-z
[2] Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 213-226. https://doi.org/10.2147/OAJSM.S123529
[3] Delpino, F. M., Figueiredo, L. M., Forbes, S. C., Candow, D. G., & Santos, H. O. (2022). The Inuence of Age, Sex, and Type of Exercise on the Efficacy of Creatine Supplementation on Lean Body Mass: A Systematic Review and Meta-analysis of Randomized Clinical Trials. Nutrition, 111791. https://doi.org/10.1016/j.nut.2022.111791
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[5] Mielgo-Ayuso, J., Calleja-Gonzalez, J., Marqués-Jiménez, D., Caballero-García, A., Córdova, A., & Fernández-Lázaro, D. (2019). Effects of creatine supplementation on athletic performance in soccer players: a systematic review and meta-analysis. Nutrients, 11(4), 757. https://doi.org/10.3390/nu11040757
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[7] Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198-226. https://doi.org/10.1123/ijsnem.13.2.198
[8] Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., … & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition, 18(1), 13. https://doi.org/10.1186/s12970-021-00412-w
[9] Hultman, E., Soderlund, K., Timmons, J. A., Cederblad, G., & Greenha, P. L. (1996). Muscle creatine loading in men. Journal of Applied Physiology, 81(1), 232-237. https://doi.org/10.1152/jappl.1996.81.1.232
[10] Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1), 36. https://doi.org/10.1186/1550-2783-10-36
[11] Candow, D. G., Zello, G. A., Ling, B., Farthing, J. P., Chilibeck, P. D., McLeod, K., … & Johnson, S. (2014). Comparison of creatine supplementation before versus after supervised resistance training in healthy older adults. Research in Sports Medicine, 22(1), 61-74. https://doi.org/10.1080/15438627.2013.852088