EFFECTIVENESS OF CREATINE SUPPLEMENTATION IN STRENGTH SPORTS – A REVIEW
Abstract
Background. Creatine monohydrate is one of the most widely researched and effective ergogenic supplements used to enhance performance and body composition in strength-based sports. Although creatine is known to be effective, researchers are still learning how to use it in the best way, how different people respond to it, and what other benefits it might have. .
Aim. This systematic review evaluates the effectiveness of creatine supplementation in improving muscle strength, lean body mass, endurance, recovery, and related functional parameters, based on evidence from 49 scientific publications..
Material and methods. Studies included in this review examined creatine use in both short- and long-term protocols across varied populations, including athletes, recreationally active individuals, and older adults. Outcomes assessed included changes in 1RM strength, lean body mass, power output, quality of life, and biochemical markers. .
Results. Creatine consistently improved strength and lean mass when combined with resistance training, regardless of dosing strategy or timing. Younger adults experienced faster and larger gains, while older individuals showed moderate improvements in physical function and well-being. Creatine monohydrate was more effective than alternative forms, and loading phases were not required for results. However, its effects were minimal without concurrent exercise and limited in some clinical populations. Additional benefits, such as enhanced sleep or antioxidant status, were reported in specific groups.
Conclusions. Creatine supplementation is a safe, cost-effective, and well-supported strategy for enhancing resistance training outcomes. Its consistent efficacy across populations makes it a valuable tool for both athletic and clinical applications, particularly when paired with structured exercise.
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