Creatine is a widely researched supplement known for its benefits in enhancing physical performance, particularly in high-intensity and strength activities. Here are some key points:

1. Muscle Strength and Power: Creatine improves strength, power, and high-intensity exercise performance by increasing the availability of phosphocreatine in the muscles, which is used to replenish ATP, the primary energy carrier in cells¹².

2. Muscle Mass: Supplementation helps in gaining lean muscle mass by increasing water content in muscle cells and facilitating muscle growth³⁴.

3. Recovery and Injury Prevention: Creatine can aid in faster recovery between workouts, reduce muscle damage, and possibly prevent certain types of injuries⁵⁶.

4. Cognitive Benefits: Emerging research suggests that creatine may have positive effects on brain function, potentially benefiting conditions that involve cognitive decline⁷.

5. Safety: Short-term and long-term use of creatine is generally considered safe for most people, though it’s advised to consult a healthcare provider before beginning supplementation⁸⁹.

Creatine is particularly beneficial for athletes engaging in sports that require bursts of speed and power, such as weightlifting and sprinting, but can also be useful for older adults for muscle preservation and strength maintenance¹⁰.

Footnotes

1. Mayo Clinic, 2023 ↩

2. WebMD, 2023 ↩

3. Stanford Lifestyle Medicine Blog, 2024 ↩

4. PubMed Central, 2023 ↩

5. PubMed Central, 2021 ↩

6. NCBI, 2018 ↩

7. WebMD, 2023 ↩

8. Mayo Clinic, 2023 ↩

9. PubMed, 2021 ↩

10. Journal of Strength and Conditioning Research, 2024 ↩