Synopsis

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

Creatine monohydrate is one of the most extensively studied dietary supplements for muscle and exercise performance. Scientific evidence demonstrates that creatine supplementation increases intramuscular stores of phosphocreatine, which is crucial for the rapid regeneration of adenosine triphosphate (ATP) during high-intensity, short-duration activities such as weightlifting and sprinting. Numerous randomized controlled trials and meta-analyses have consistently shown that creatine monohydrate supplementation enhances muscle strength, power output, and lean body mass, especially when combined with resistance training. The International Society of Sports Nutrition and other authoritative bodies recognize creatine monohydrate as safe and effective for improving muscular performance and supporting muscle health in both athletes and older adults. Adverse effects are rare and typically mild, with extensive research supporting long-term safety when used as directed. In summary, the use of creatine monohydrate to support the muscular system is strongly validated by scientific evidence.

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