Creatine Research

Research Review
  • Increases strength and muscle mass
    • Kelly, V. G., & Jenkins, D. G. (1998). Effect of oral creatine supplementation on near-maximal strength and repeated sets of high-intensity bench press exercise. The Journal of Strength & Conditioning Research, 12(2), 109-115.
    • Candow, D. G., Vogt, E., Johannsmeyer, S., Forbes, S. C., & Farthing, J. P. (2015). Strategic creatine supplementation and resistance training in healthy older adults. Applied Physiology, Nutrition, and Metabolism, 40(7), 689-694.
    • Kebrit, Daniel, and Sangeeta Rani. “Muscle strength and muscle endurance: with and without creatine supplementation.” Turkish Journal of Sport and Exercise (2013).
  • Increases muscular power output
    • Yáñez-Silva, A., Buzzachera, C. F., Piçarro, I. D. C., Januario, R. S., Ferreira, L. H., McAnulty, S. R., … & Souza-Junior, T. P. (2017). Effect of low dose, short-term creatine supplementation on muscle power output in elite youth soccer players. Journal of the International Society of Sports Nutrition, 14(1), 5.
  • Speeds up muscle recovery in endurance athletes
    • Tang, F. C., Chan, C. C., & Kuo, P. L. (2014). Contribution of creatine to protein homeostasis in athletes after endurance and sprint running. European journal of nutrition, 53(1), 61-71.
  • Increases IQ and other metrics of cognitive performance
    • Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Proceedings of the Royal Society of London B: Biological Sciences, 270(1529), 2147-2150.
  • Decreases oxidative stress
    • Stefani, Giuseppe Potrick, et al. “Effects of creatine supplementation associated with resistance training on oxidative stress in different tissues of rats.” Journal of the International Society of Sports Nutrition 11.1 (2014): 11.
  • Decreases blood pressure and cholesterol levels
    • Roger de Moraes, Diogo Van Bavel, Beatriz de Moraes, Eduardo Tibiri. “Effects of dietary creatine supplementation on systemic microvascular density and reactivity in healthy young adults.” Nutrition Journal 2014, 13:115.
  • Increases testosterone and lowers cortisol levels
    • Arazi, H., et al. “Effects of short term creatine supplementation and resistance exercises on resting hormonal and cardiovascular responses.” Science & Sports (2015).
  • Improves arterial compliance
    • Sanchez-Gonzalez, M. A., Wieder, R., Kim, J. S., Vicil, F., & Figueroa, A. (2011). Creatine supplementation attenuates hemodynamic and arterial stiffness responses following an acute bout of isokinetic exercise. European journal of applied physiology, 111(9), 1965-1971.