Creatine for athletes.

A supplement worth the hype?

I think so.
 

1: Creatine for Brain Gains?

Creatine supplementation reduced concussion related brain damage by 50% in animals (Ricci et al., 2020).

Creatine levels have been shown to drop following head-injury (Dolan et al., 2019).

Your brain relies on creatine for energy production, supplementing MAY help.

UFC Performance Institute recommends 0.4g per kg in doses of 5g (for the week following concussion).

2: Stops Cardio Killing your Gains

“Cardio kills your gains bro”

Not really. Particularly if you take creatine.

Salles Painelli (2014) found a 22% reduction in leg press performance after aerobic exercise. However, individuals who supplemented creatine had no reduction in leg press performance.

3: Build Explosive Power

42 American football players supplemented creatine for 5 weeks, leading to greater power output and rate of force development.

4: Faster Sprint Times

Skare et al. (2001) reported faster 100-m sprint times and reduced total time of 6 × 60-m sprints in a group of well-trained male sprinters after 5 days of creatine supplementation (20 g/day).

5: Greater Anaerobic Capacity

26 college-aged men increased anaerobic working capacity by 9.4% following creatine supplementation for 6 days (Stout et al., 1999)

6: Repeat Sprint Performance

Mujika et al. (2000) reported that 6 days of creatine supplementation (20 g/day) improved repeated sprint performance (6 × 15 m sprints with 30 s recovery) in 17 highly trained male soccer players.

7: Relative Strength

Rawson et al. (2003) concluded that of the 22 studies on resistance training with creatine supplementation, the average increase in relative strength was approximately 8% greater.

8: Build Muscle Mass

Shih-Hao Wu (2022) performed a meta-analysis of creatine studies between 2012-2021.
 
They concluded “creatine is an efficient form of supplementation for muscle growth in the healthy young population with adequate training”

Creatine for Athlete

A supplement worth the hype.

Take your creatine (0.3g/kg day).

Creatine for athletes.