Evidence supporting the use of: Creatine
For the health condition: Athletic and Exercise Aids

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Synopsis

Source of validity: Scientific
Rating (out of 5): 5

Creatine is one of the most extensively researched dietary supplements for athletic performance and exercise support. Numerous high-quality studies have demonstrated that creatine supplementation increases intramuscular phosphocreatine stores, which enhances the rapid regeneration of adenosine triphosphate (ATP) during high-intensity, short-duration activities such as sprinting, weightlifting, and other forms of explosive exercise. This biochemical effect translates into measurable improvements in muscle strength, power output, and lean muscle mass. Meta-analyses and systematic reviews consistently show that creatine monohydrate supplementation leads to significant gains in strength and performance in both trained athletes and recreational exercisers.

The safety profile of creatine is also well established, with long-term studies reporting no significant adverse health effects in healthy individuals when used at recommended dosages. The International Society of Sports Nutrition, among other organizations, recognizes creatine as both effective and safe for athletic and exercise-related purposes. While creatine is most effective for activities relying on the phosphagen energy system, some studies also report benefits for recovery and possibly cognitive function, though the evidence is strongest for improvements in physical performance. Overall, creatine is a scientifically validated supplement for supporting and enhancing athletic performance, particularly in sports and activities that require bursts of high-intensity effort.

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Other ingredients used for Athletic and Exercise Aids

7-Keto-DHEA
Acetyl L-carnitine
adenosine 5-triphosphate disodium (ATP)
Alpha D-ribofuranose
alpha-ketoglutarate (AKG)
amino acids
ashwagandha
astaxanthin
bacillus subtilis
beet
beta-alanine
black tea
bovine
branched-chain amino acids
caffeine
capsaicinoids
coenzyme Q10 (CoQ10)
collagen
colostrum
conjugated linoleic acid (CLA)
cordyceps
creatine monohydrate
curcumin
eleuthero
ginseng
green tea
guarana
guayusa
l-isoleucine
L-alanine
L-alanyl-L-glutamine
L-arginine
l-carnitine
L-citrulline
L-glutamine
L-glycine
L-leucine
L-ornithine
L-taurine
l-tyrosine
L-valine
maca
magnesium
maltodextrin
Muira puama
Acetyl-L-Tyrosine
omega-3 fatty acids
ornithine alpha-ketoglutarate
Peppermint
protein
pyridoxal-5-phosphate (P-5-P)
Rhodiola
black ginger
spirulina
Tongkat ali
tribulus
vitamin C
Watermelon
Whey protein
suma
jiaogulan
capsicum
bee pollen
cistanche
electrolytes blend (proprietary)
Yerba mate
Algae
cocoa
brown rice protein
sea salt
1,3,7-Trimethylpurine-2,6-dione
arginine alpha ketoglutarate
antler
arginine creatine
Arginine nitrate
arachidonic acid
Arginine malate
Arginine aspartate
Alpha glyceryl
Alpha-ketoisocaproic acid
Agmatine
Adenosine triphosphate (ATP)
Algal protein
Alpha hydroxyisocaproic acid
Arginine silicate
bicarbonate
Beef Protein
bovine protein
Bulbine natalensis
ba ji tian
BCAA
Camellia sinensis
coconut
casein
cardarine
capsinoids
citrate malate
capsiate
creatine
D-Aspartic Acid
dihydrocapsiate
deer velvet
D-Ribose
Ephedra
eurycomanone
elk antler
Eurycoma Longifolia
ecdysteroids
Ethyl-Alpha-Guanido-Methyl-Ethanoate
ecdysterone
ephedrine
Fadogia agrestis
guanidinoacetic acid
Ginsenosides
Glutamine
Growth factors
GMS-ribose
glucose
Glycocyamine
Guaranine
Glycerol
Higenamine
hydroxymethylbutyrate
HMB hydroxymethylbutyrate
horny goat weed
isomaltulose
Isoleucine
kola nut
ketone salts
lactalbumin
Laxogenin
macamides
maral root
Mineral ascorbate
Milk Protein
Methylxanthine
Methylliberine
Mate
Mushroom
macaenes
Nitrous Malate (TM) Diarginine Malate
Ornithine
Phosphocreatine
pyrroloquinoline quinone
paraxanthine
Phytoecdysteroid
pyruvate
Phosphatidic Acid
Piper nigrum
Palatinose
Peptides
Quinoa Protein
Rhaponticum
ribose
robusta coffee
Synephrine
Safed musli
salt
Sida cordifolia
Theobromine
Tripeptide
Trichilia catigua
Turkesterone
Trichopus zeylanicus
Theacrine
Teacrine
Tribulus Terrestris
Valine alpha-hydroxyisocaproate
Xanthine
Yohimbine

Products containing creatine

We currently have no products on Vitabase that contain this ingredient.