Creatine monohydrate is a widely used dietary supplement known for its ability to enhance muscle performance, particularly during short-duration, high-intensity exercises such as sprinting or weightlifting¹². It works by increasing the body’s store of phosphocreatine, which is utilized to regenerate adenosine triphosphate (ATP), the primary energy carrier in cells³.

Key benefits of creatine monohydrate supplementation include:

1. Increased Muscle Mass and Strength: Creatine has been shown to significantly increase lean muscle mass and strength, especially when combined with resistance training⁴⁵.

2. Enhanced Exercise Performance: It improves performance in high-intensity activities by allowing for greater ATP regeneration, thus enabling longer durations before fatigue⁶.

3. Improved Recovery: Creatine may also aid in reducing muscle damage and enhancing recovery between intense bouts of exercise⁷.

4. Potential Neurological Benefits: Research suggests possible neuroprotective effects in conditions such as Parkinson’s and Alzheimer’s diseases, though more rigorous studies are needed to confirm these benefits in humans².

Creatine is considered safe for most people when used appropriately, though some may experience transient water retention or gastrointestinal discomfort⁸. It's important for users to adhere to recommended dosages to avoid potential adverse effects. The typical protocol includes a loading phase of about 0.3 grams per kilogram of body weight per day for 5-7 days, followed by a maintenance phase of 0.03 grams per kilogram per day².

Footnotes

1. Matthew Hall, "Creatine Supplementation: An Update," PubMed, 2021. ↩

2. M A Tarnopolsky, "Potential benefits of creatine monohydrate supplementation in the elderly," PubMed. ↩ ↩² ↩³

3. Benjamin Wax, "Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations," PMC, 2021. ↩

4. Robert Cooper, "Creatine supplementation with specific view to exercise/sports performance: an update," PMC, 2020. ↩

5. Shih-Hao Wu, "Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021," PMC, 2022. ↩

6. Matthew Hall, "Creatine Supplementation: An Update," PubMed, 2024. ↩

7. Benjamin Wax, "Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations," PMC, 2021. ↩

8. Matthew Hall, "Creatine supplementation," PubMed, 2024. ↩