![]() ![]() determined that smaller ‘maintenance’ doses (2–5 g per dose, 1 ×/day, or 0.03 g/kg/dose) could be used to maintain elevated creatine stores in the muscle. This approach requires consuming four separate doses of 5 g/day for five consecutive days and consistently leads to a 20%–40% increase in creatine content. in 1992 and has subsequently been used in a large number of scientific investigations. A loading phase was initially proposed by Harris et al. Īlthough a complete discussion is beyond the scope of this review, several supplementation strategies have been explored to increase intramuscular creatine stores. The reported ergogenic benefits of creatine monohydrate include enhanced force output, augmented power output, increased strength, increased anaerobic threshold, increased work capacity, enhanced recovery, and enhanced training adaptations. In this regard, creatine has yielded predominantly positive effects regarding exercise performance measures with no ergolytic effects and minimal to no side effects in populations ranging from adolescents to the elderly. In addition to its popularity in the consumer realm, creatine’s ability to enhance or augment some types of exercise performance has arguably been one of the most researched topics in the sport nutrition literature for the past 25 years. ![]() Still today, creatine is one of the most popular nutritional ergogenic aids for athletes and recreational performers. Since 1992, when the first reports emerged that exogenous creatine monohydrate supplementation increases intramuscular phosphocreatine (PCr) stores, and shortly afterwards, when these increases were inextricably linked to augmented exercise performance, the ability of creatine to function as an ergogenic aid has attracted great interest. Creatine is an amino acid found in relatively high concentrations in skeletal muscle. One of the most commonly used and scientifically supported ergogenic aids is creatine monohydrate (commonly referred to as creatine). Although various activities and considerations interact to achieve this end, many people turn to various exercise and nutritional strategies to augment performance (i.e., enhanced muscular strength, power, and force). ![]() In the area of sports performance and exercise, both athletes and recreational non-athletes are continuously seeking competitive advantages to improve their health and optimize physical performance. The purpose of this review was to summarize the existing literature surrounding the efficacy of creatine supplementation on exercise and sports performance, along with recovery factors in healthy populations. ![]() Conversely, contradictory findings exist in the literature regarding the potential ergogenic benefits of creatine during intermittent and continuous endurance-type exercise, as well as in those athletic tasks where an increase in body mass may hinder enhanced performance. Additionally, creatine supplementation may speed up recovery time between bouts of intense exercise by mitigating muscle damage and promoting the faster recovery of lost force-production potential. This intracellular expansion is associated with several performance outcomes, including increases in maximal strength (low-speed strength), maximal work output, power production (high-speed strength), sprint performance, and fat-free mass. In this respect, supplementation consistently demonstrates the ability to enlarge the pool of intracellular creatine, leading to an amplification of the cell’s ability to resynthesize adenosine triphosphate. Studies consistently reveal that creatine supplementation exerts positive ergogenic effects on single and multiple bouts of short-duration, high-intensity exercise activities, in addition to potentiating exercise training adaptations. Creatine is one of the most studied and popular ergogenic aids for athletes and recreational weightlifters seeking to improve sport and exercise performance, augment exercise training adaptations, and mitigate recovery time. ![]()
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