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Evidence suggests Creatine mayincreaseAthletic performance.
62 studies (75 claims)
Moderate consensus
Typical effective dose 20000 (20000–20000) mgacross 1 dosed study
Study Claims
| Intervention | Direction | Endpoint | Type | Population | Dosage | Title |
|---|---|---|---|---|---|---|
| oral creatine supplementation in conjunction with an exercise programme | No effect - does not exert any additional effect on the improvement | physical performance | Human | patients with coronary artery disease or chronic heart failure | Not specified in the abstract. | Effect of creatine supplementation as a potential adjuvant therapy to exercise training in cardiac patients: a randomized controlled trial.cited 26× |
| creatine and caffeine supplementation during resistance training | No effect - determine the separate and combined effects | body composition and muscle performance | Human | trained young adults | — | Effects of Creatine and Caffeine Supplementation During Resistance Training on Body Composition, Strength, Endurance, Rating of Perceived Exertion and Fatigue in Trained Young Adults.cited 17× |
| creatine supplementation, primarily when combined with resistance training | Increases - significantly increases | measures of muscle mass and performance (primarily strength) | Human | — | Not specified | Anti-Inflammatory and Anti-Catabolic Effects of Creatine Supplementation: A Brief Review.cited 10× |
| creatine supplementation (CR) combined with resistance training (RT) | Increases - has favourable effects | aging muscle, bone and fat mass, muscle and bone strength, and tasks of physical performance | Human | healthy older adults | Not specified | Current Evidence and Possible Future Applications of Creatine Supplementation for Older Adults.cited 29× |
| creatine supplementation (CR) | Increases - has favourable effects | aging muscle, bone and fat mass, muscle and bone strength, and tasks of physical performance | Human | healthy older adults | Not specified | Current Evidence and Possible Future Applications of Creatine Supplementation for Older Adults.cited 29× |
| Oral supplementation with coenzyme Q(10) (CoQ(10)) and creatine | Decreases - may reduce | mitochondrial dysfunction that contributes to impaired physical performance | Human | patients with chronic heart failure (CHF) | Q-ter 320 mg + creatine 340 mg once daily. | Coenzyme Q10 terclatrate and creatine in chronic heart failure: a randomized, placebo-controlled, double-blind study.cited 32× |
| dietary supplementation with CoQ10 and Creatine | Increases - improves | functional performance | Human | patients with COPD | Not specified in the abstract. | Supplementation with Qtercited 32× |
| caffeine ingestion after creatine supplements | Increases - augmented | intermittent high-intensity sprint performance | Human | twelve physically active men | 6 mg/kg of caffeine administered once after creatine loading. | Effect of caffeine ingestion after creatine supplementation on intermittent high-intensity sprint performance.cited 34× |
| long-term creatine supplementation combined with resistance training | Increases - experienced a greater increase | 1RM bench press performance | Human | older women | 5.0 g day(-1) | Long-term creatine supplementation improves muscular performance during resistance training in older women.cited 64× |
| long-term creatine supplementation combined with resistance training | Increases - experienced a greater increase | biceps curl performance | Human | older women | 5.0 g day(-1) | Long-term creatine supplementation improves muscular performance during resistance training in older women.cited 64× |
| long-term creatine supplementation combined with resistance training | Increases - experienced a greater increase | knee extension performance | Human | older women | 5.0 g day(-1) | Long-term creatine supplementation improves muscular performance during resistance training in older women.cited 64× |
| creatine and caffeine supplementation | Increases - increase | athletic performance | Human | — | Not available | Combined Impact of Creatine, Caffeine, and Variable Resistance on Repeated Sprint Ability in Young Soccer Players. |
| creatine and sodium bicarbonate (CSB) supplementation | No effect - investigated the changes in | soccer-specific performance | Human | elite soccer players | Not specified in the abstract. | Effects of Combined Creatine and Sodium Bicarbonate Supplementation on Soccer-Specific Performance in Elite Soccer Players: A Randomized Controlled Trial.cited 7× |
| Short-term Creatine (CR) and sodium bicarbonate (SB) alone | Increases - enhance | TAIKT performance | Human | trained taekwondo athletes | 0.5 g·kg⁻¹ of SB (specific frequency not stated). | Short-term co-ingestion of creatine and sodium bicarbonate improves anaerobic performance in trained taekwondo athletes.cited 14× |
| Higher brain creatine | Increases - associated with improved | neuropsychological performance | Human | — | 20 g/day for 5 days or 2 g/day for 30 days | Use of creatine in the elderly and evidence for effects on cognitive function in young and old.cited 68× |
| creatine supplementation | Increases - is enhanced | the performance of high-intensity exercise tasks | Human | — | 20 g/day for 5 days or 2 g/day for 30 days | Use of creatine in the elderly and evidence for effects on cognitive function in young and old.cited 68× |
| concurrent creatine supplementation and resistance training | Increases - improve | performance of activities of daily living | Human | older adults | 20 g/day for 5 days or 2 g/day for 30 days | Use of creatine in the elderly and evidence for effects on cognitive function in young and old.cited 68× |
| short-term high-dose creatine supplementation, independent of exercise training | Increases - improves | the performance of activities of daily living | Human | older adults | 20 g/day for 5 days or 2 g/day for 30 days | Use of creatine in the elderly and evidence for effects on cognitive function in young and old.cited 68× |
| creatine (CR) supplementation | Decreases - may be counteracted | acute interference effect on strength performance observed in concurrent exercise | Human | recreationally strength-trained men | Not specified (used as placebo) | Creatine supplementation prevents acute strength loss induced by concurrent exercise.cited 18× |
| creatine (CR) supplementation | No effect - was able to maintain | leg-press strength endurance (SE) performance | Human | recreationally strength-trained men | Not specified (used as placebo) | Creatine supplementation prevents acute strength loss induced by concurrent exercise.cited 18× |
| Creatine supplementation | Increases - significantly increased | athletics performance | Human | resistance-trained men | 4 × 5 g creatine monohydrate per day. | Creatine supplementation decreases oxidative DNA damage and lipid peroxidation induced by a single bout of resistance exercise.cited 51× |
| creatine supplementation | No effect - neither altered | cognitive performance | Human | older woman | 4 x 5 g/d for 5 days followed by 5 g/d (same as creatine dosage) | Creatine supplementation associated or not with strength training upon emotional and cognitive measures in older women: a randomized double-blind study.cited 48× |
| Creatine supplementation | Increases - Studies were mixed on whether improved | exercise performance | Human | vegetarians | Not specified | Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review.cited 36× |
| creatine supplementation | Increases - improved | functional performance | Human | untrained healthy aging males | Not mentioned. | Effects of high-velocity resistance training and creatine supplementation in untrained healthy aging males.cited 13× |
| Creatine supplementation | Increases - minimally but significantly enhances | high-intensity sport performance | Human | — | 3-6 mg/kg before exercise or 1-2 mg/kg during exercise. | Caffeine and creatine use in sport.cited 62× |
| Creatine supplementation | Increases - may modify | intramuscular increase and subsequent performance benefits | Human | — | Not specified | Timing of Creatine Supplementation around Exercise: A Real Concern?cited 12× |
| Creatine supplementation | Increases - greater benefits | muscle loading and performance gains | Human | — | Not specified | Timing of Creatine Supplementation around Exercise: A Real Concern?cited 12× |
| creatine supplementation | No effect - is not enough to elicit an ergogenic effect | isokinetic muscle performance following endurance activity | Human | Fourteen males | Not specified | The effects of creatine supplementation on thermoregulation and isokinetic muscular performance following acute (3-day) supplementation.cited 8× |
| creatine supplementation | Decreases - help decrease | loss in functional performance of everyday tasks | Human | the elderly | Not specified | Creatine supplementation: can it improve quality of life in the elderly without associated resistance training?cited 22× |
| creatine supplementation | No effect - did not combat | MF-induced impairments in cognitive (Flanker) performance | Human | 14 healthy participants | Not specified for calcium lactate (used as placebo). | Can Creatine Combat the Mental Fatigue-associated Decrease in Visuomotor Skills?cited 41× |
| creatine supplementation | No effect - did not combat | MF-induced impairments in short sport-specific psychomotor performance | Human | 14 healthy participants | Not specified for calcium lactate (used as placebo). | Can Creatine Combat the Mental Fatigue-associated Decrease in Visuomotor Skills?cited 41× |
| creatine supplementation | Increases - improved | physical (strength endurance) performance | Human | 14 healthy participants | Not specified for calcium lactate (used as placebo). | Can Creatine Combat the Mental Fatigue-associated Decrease in Visuomotor Skills?cited 41× |
| creatine supplementation | Increases - improved | prolonged cognitive (Stroop accuracy) performance | Human | 14 healthy participants | Not specified for calcium lactate (used as placebo). | Can Creatine Combat the Mental Fatigue-associated Decrease in Visuomotor Skills?cited 41× |
| creatine supplementation | No effect - limited effect | muscle mass, muscle strength, physical performance | Human | elderly subjects | Not specified | Effects of Protein, Essential Amino Acids, B-Hydroxy B-Methylbutyrate, Creatine, Dehydroepiandrosterone and Fatty Acid Supplementation on Muscle Mass, Muscle Strength and Physical Performance in Older People Aged 60 Years and Over. A Systematic Review on the Literature.cited 30× |
| creatine supplementation | Increases - improving | muscle mass, performance and recovery | Human | athletes and exercising individuals | 3-5 g/day or 0.1 g/kg of body mass/day. | Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?cited 86× |
| creatine supplementation | No effect - most studies showed no improvement | performance | Human | active females | Ranged from five days to 12 weeks with various dosage strategies (specific amounts not detailed). | Does Creatine Supplementation Enhance Performance in Active Females? A Systematic Review. |
| creatine supplementation | Increases - improved | performance | Human | fourteen women players of a handball team | Not specified | Morning versus Evening Intake of Creatine in Elite Female Handball Players.cited 6× |
| creatine supplementation | Increases - best supports | performance in short-duration, maximal-intensity resistance training | Human | — | Variable, with multiple regimens showing benefits (specific amounts not detailed). | Creatine Use in Sports.cited 47× |
| creatine supplementation | Increases - leads to improved performance | performance on the field of play | Human | — | Variable, with multiple regimens showing benefits (specific amounts not detailed). | Creatine Use in Sports.cited 47× |
| creatine supplementation | Increases - is recommended as an ergogenic aid to improve | repeated sprint cycling performance | Human | — | Not specified | Creatine-electrolyte supplementation improves repeated sprint cycling performance: A double blind randomized control study.cited 14× |
| creatine-electrolyte (CE) supplement | No effect - did not show post-supplementation improvement | repeated sprint cycling performance | Human | — | Not specified | Creatine-electrolyte supplementation improves repeated sprint cycling performance: A double blind randomized control study.cited 14× |
| Creatine supplementation | Increases - is an effective ergogenic aid to augment | resistance training and improve intense, short duration, intermittent performance | Human | — | Not specified | Creatine supplementation and endurance performance: surges and sprints to win the race.cited 23× |
| creatine supplementation | Increases - appears to be effective for improving | strength and exercise performance | Human | pre-menopausal females | High doses (0.3 g·kg) for post-menopausal females; specific dosage for pre-menopausal females not mentioned. | Creatine Supplementation in Women's Health: A Lifespan Perspective.cited 39× |
| Creatine supplementation | Increases - has consistently demonstrated improvements | strength and muscle performance | Human | older adults | 5 g, 4 times/day (total 20 g/day). | Impact of Short-Term Creatine Supplementation on Muscular Performance among Breast Cancer Survivors.cited 2× |
| short-term creatine supplementation | No effect - does not influence | muscular performance | Human | BC survivors | 5 g, 4 times/day (total 20 g/day). | Impact of Short-Term Creatine Supplementation on Muscular Performance among Breast Cancer Survivors.cited 2× |
| ProCarb + 5 g of creatine | Increases - improves | occupational performance | Human | career firefighters | 25 g whey protein isolate + 25 g carbohydrate powder daily. | The Effects of Protein and Carbohydrate Supplementation, with and without Creatine, on Occupational Performance in Firefighters.cited 2× |
| ProCarb + 5 g of creatine | Increases - improves | occupational performance in specific areas of high-intensity, repetitive actions | Human | firefighters | 25 g whey protein isolate + 25 g carbohydrate powder daily. | The Effects of Protein and Carbohydrate Supplementation, with and without Creatine, on Occupational Performance in Firefighters.cited 2× |
| Short-term creatine supplementation, independent of dosage and resistance training | No effect - has no effect | aging muscle performance | Human | participants | 0.1 g/kg/day, 0.3 g/kg/day, and 0.4 g/kg/day of maltodextrin | Effect of Creatine Supplementation Dosing Strategies on Aging Muscle Performance.cited 14× |
| Preexercise creatine supplementation | Increases - may have a beneficial effect | aging muscle performance | Human | — | 20 g maltodextrin (single dose). | Effect of Preexercise Creatine Ingestion on Muscle Performance in Healthy Aging Males.cited 11× |
| a bolus ingestion of creatine consumed 3 hours before resistance exercise | No effect - has no effect | upper or lower-body muscle performance | Human | healthy aging males | 20 g maltodextrin (single dose). | Effect of Preexercise Creatine Ingestion on Muscle Performance in Healthy Aging Males.cited 11× |
| alternative forms of creatine | No effect - There were no consistent findings of performance enhancement | performance | Human | — | Not specified | Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review.cited 10× |
| creatine (Cr) supplementation during short sprint interval training (SSIT) | Increases - showed significant improvements | physical and physiological performance | Human | basketball players | 4.8 g of beta-alanine daily. | Effects of Combined Versus Single Supplementation of Creatine, Beta-Alanine, and L-Citrulline During Short Sprint Interval Training on Basketball Players' Performance: A Double-Blind Randomized Placebo-Controlled Trial. |
| creatine | Increases - small to moderate enhancements | 2000-m rowing-ergometer performance | Human | trained rowers | Not specified | The Impact of Preconditioning Strategies Designed to Improve 2000-m Rowing Ergometer Performance in Trained Rowers: A Systematic Review and Meta-Analysis.cited 8× |
| creatine | No effect - No conclusive effects | aerobic performance | Human | female athletes | Not available | Ergogenic Aids to Improve Physical Performance in Female Athletes: A Systematic Review with Meta-Analysis.cited 12× |
| creatine | Increases - improve exercise performance | exercise performance | Human | — | Not available | Effects of amino acid derivatives on physical, mental, and physiological activities.cited 19× |
| Creatine | Increases - may improve | jump performance | Human | female players | — | Effects of dietary supplements on athletic performance in elite soccer players: a systematic review.cited 18× |
| creatine | Increases - improved | motor performance | HumanAnimalMolecular | a transgenic mouse model of amyotrophic lateral sclerosis (ALS) | Not specified | Neuroprotective effects of creatine.cited 133× |
| creatine | Increases - have been demonstrated to improve | multiple-sprint performance | Human | — | Not specified | Dietary supplements and team-sport performance.cited 84× |
| creatine | Increases - can improve performance | performance | Human | elite soccer players | — | Dietary and Ergogenic Supplementation to Improve Elite Soccer Players' Performance.cited 6× |
| creatine | Increases - modestly improved | performance | Human | active-duty military personnel | Not specified | Dietary Supplementation on Physical Performance and Recovery in Active-Duty Military Personnel: A Systematic Review of Randomized and Quasi-Experimental Controlled Trials.cited 1× |
| creatine | Increases - sound evidence to support the use | performance | Human | athletes | Not specified | Practical Issues in Evidence-Based Use of Performance Supplements: Supplement Interactions, Repeated Use and Individual Responses.cited 62× |
| creatine | No effect - stayed unchanged | performance on cognitive tasks | Human | young individuals | Not specified | Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials.cited 68× |
| creatine (Cr) | No effect - do not significantly improve | repeated sprint performance after exhaustive exercise | Human | 12 sports students | Not specified | Effect of Taurine Combined With Creatine on Repeated Sprinting Ability After Exhaustive Exercise Under Hot and Humid Conditions. |
| taurine + creatine (T+C) | No effect - do not significantly improve | repeated sprint performance after exhaustive exercise | Human | 12 sports students | Not specified | Effect of Taurine Combined With Creatine on Repeated Sprinting Ability After Exhaustive Exercise Under Hot and Humid Conditions. |
| creatine | No effect - evidence remains inconclusive | sport performance | Human | para-athlete population | — | Dietary Supplementation for Para-Athletes: A Systematic Review.cited 6× |
| creatine | Increases - established for enhancing sports performance | sports performance | Human | — | Not specified | Evidence-Based Supplements for the Enhancement of Athletic Performance.cited 98× |
| creatine supplementation during resistance training sessions | No effect - examine the effects | exercise performance | Human | physically active young adults | Not specified | Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults.cited 25× |
| betaine supplementation combined or not with creatine supplementation | No effect - does not affect | strength and power performance | Human | untrained subjects | 2 g/day (betaine), 20 g/day (creatine), 2+20 g/day (betaine + creatine) | Creatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performance.cited 35× |
| whey protein and creatine supplementation | Increases - increased | performance measures | Human | resistance-trained women | 24 g whey protein (PRO group) or 24 g whey protein plus 5 g creatine monohydrate (PRO + CRE group) post-exercise. | A Pilot Study Examining the Effects of 8-Week Whey Protein versus Whey Protein Plus Creatine Supplementation on Body Composition and Performance Variables in Resistance-Trained Women.cited 5× |
| creatine nitrate delivered at 3 g | No effect - demonstrated similar performance benefits to 3 g CrM | performance benefits | Human | participants | 1.5 g CrN (CrN-Low), 3 g CrN (CrN-High), 5 g CrM (Study 1), 3 g CrM (Study 2) | Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise performance.cited 27× |
| 7-day creatine (Cr) loading protocol at the end of four weeks of β-alanine supplementation (BA) | Increases - significant improvement | physical performance | Human | male military personnel | 6.4 g/day of β-alanine for 28 days, with creatine added at 0.3 g/kg/day for the final 7 days in the experimental group. | Effects of Four Weeks of Beta-Alanine Supplementation Combined with One Week of Creatine Loading on Physical and Cognitive Performance in Military Personnel.cited 7× |
| 7-day creatine (Cr) loading protocol at the end of four weeks of β-alanine supplementation (BA) | Increases - significantly higher | vertical jump performance | Human | male military personnel | 6.4 g/day of β-alanine for 28 days, with creatine added at 0.3 g/kg/day for the final 7 days in the experimental group. | Effects of Four Weeks of Beta-Alanine Supplementation Combined with One Week of Creatine Loading on Physical and Cognitive Performance in Military Personnel.cited 7× |
| Combining sodium bicarbonate with creatine or beta-alanine | Increases - may produce additive effects | exercise performance | Human | — | — | International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance.cited 58× |
| Creatine monohydrate (CrM) supplementation | Increases - improve | high-intensity exercise performance | Human | active individuals and athletes | Not specified | Role of Creatine Supplementation in Conditions Involving Mitochondrial Dysfunction: A Narrative Review.cited 15× |
| creatine monohydrate supplementation | Increases - promoted an increase | performance | Human | resistance training practitioners | 0.3 g/kg per day creatine monohydrate. | Creatine supplementation improves performance, but is it safe? Double-blind placebo-controlled study.cited 9× |
| Creatine monohydrate (CrM) supplementation | Increases - has been shown to be an effective and safe nutritional supplement to improve performance | performance | Human | — | Not specified in the abstract. | A randomized open-labeled study to examine the effects of creatine monohydrate and combined training on jump and scoring performance in young basketball players.cited 4× |