Evidence supporting the use of: Creatine monohydrate
For the health condition: Exercise

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Synopsis

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

Creatine monohydrate is one of the most extensively researched and scientifically validated supplements for supporting exercise performance, particularly in high-intensity, short-duration activities such as weightlifting, sprinting, and other anaerobic sports. Numerous randomized controlled trials and meta-analyses have consistently shown that creatine supplementation increases intramuscular creatine phosphate stores, thereby enhancing the rapid regeneration of adenosine triphosphate (ATP), the primary energy currency during intense muscular contractions. This translates into improved strength, power output, and lean muscle mass gains. Additionally, creatine has been shown to support greater training adaptations such as increased work capacity and accelerated recovery between bouts of high-intensity exercise.

The International Society of Sports Nutrition (ISSN) rates creatine as one of the most effective ergogenic nutritional supplements currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training. The typical dosing regimen involves a loading phase (20 grams per day for 5–7 days) followed by a maintenance phase (3–5 grams per day). Long-term studies also indicate that creatine supplementation is safe for healthy individuals when taken within recommended dosages.

In summary, the use of creatine monohydrate to support exercise performance is strongly supported by scientific evidence, with hundreds of studies documenting its efficacy and safety for athletes and recreational exercisers alike.

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