Updated: September 8 2013
What Is It?Creatine is a nitrogenous organic acid that occurs naturally. It helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of adenosine triphosphate (ATP).
Creatine is produced naturally in the body but also found in foods (mostly meats, eggs, and fish; some in dairy). It is manufactured in the human body from L-arginine, glycine, and L-methionine.
1. Increase in weight; largest and most reliable effect; it is due to water retention in persons who respond to creatine supplementation. [1-19]
2. Increase in hydration; notable and reliable effect; due to the increase in water weight in skeletal muscle tissue. [1,7,18,20,21,22,23,24,25]
3. Increase in strength and power output (power improvement); may, according to the studies, increase the strength by 12-20% and increase the power by 12-26%. There is a very small difference in effect between trained and untrained persons. [4,7,9,15,19,26-64]
4. Increase in muscle creatine content; large and reliable effect; best supplement to increase creatine in muscle. [28,42,59,63,65-70]
5. Increase in lean mass; small and unreliable effect; probably due to water weight gains. [9,16,19,29,45,46,50,57,59,64,71-74]
6. Increase in anaerobic running (cardiovascular ) capacity; small and unreliable effect. [7,10,11,12,14,15,17,33,37,40,53,54,60,75-81]
7. Increase in VO2 Max (improvements in VO2 max); small and unrealible effect. [1,33,82,83]
8. Increase in subjective well-being; small and unreliable effect. [71,72,84-90]
9. Increase in testosterone level; small and unreliable effect. [36,50,61,91]
10. Increase in dihydrotestosterone (DHT); unreliable study; in the study DHT increased by 40% (5g of creatine per day). DHT is involved in androgenetic alopecia (hair loss in men), so long-term creatine supplementation should be avoided in people with/risk of hair loss, even though the research is unreliable. [36]
11. Decrease in fatigue during exercise; small and unreliable effect. [3,5,65,92-94]
12. Decrease in muscle damage; small and unrealible effect. [95-98]
13. Increase in muscular endurance; small effect. [67,104,105]
14. Reduction in DNA damage (exercise-induced DNA damage); small effect. [26]
15. Reduction of lipid peroxidation (oxidative degradation of lipids); small and unreliable effect. [26,82]
16. Increase in DNA methylation (alters the expression of genes); unreliable effect. [106]
17. Decreased symptoms of osteoarthritis (meaning increased function of joints); small effect. [71]
18. Increased cognition in vegetarians; small effect; limited evidence. [107,108]
19. Improvement of blood glucose and glycemic control; small effect in healthy; more effective in diabetics. [109,110,116,117]
20. Decreased symptoms (improvement in symptoms) of Duchenne muscular dystrophy; notable effect, limited evidence though. [111,112]
21. Decrease in uric acid (urate) level; small effect. [2,6]
22. Decrease in depression; notable effect, especially in females. [113,114,115]
23. Decreased symptoms of sleep deprivation (such as cognitive dysfunction); small effect. [86,89]
24. Increase in body cell mass; small effect; limited evidence. [72]
25. Induction/increase in myonuclei proliferation; unreliable; limited evidence. [118]
Conclusion
Well, creatine works and is a very good supplement in those who respond to it.
1. Loading protocol (quicker saturation of cells with creatine): 0.3g/kg bodyweight for 5-7 days followed by 5g of creatine monohydrate afterwards. For a 90kg (200lb) individual, this means 27g of creatine a day for 5-7 days, followed by a period of time with 5g a day.
2. Non-loading protocol (slower saturation): constant dose of 3-10g creatine monohydrate
3. Water-solubility: creatine is not very water-soluble; using warm water can increase the solubility and the rate of dissolving. Micronized creatine (reduced particle) can help dissolving the powder.
4. Timing: appears that consuming creatine immediately post-workout is superior to pre-workout vis a vis body composition and strength. [118]
Where Can You Buy This Supplement?
Amazon.com; Bodybuilding.com
Types/Forms of Creatine
1. Creatine monohydrate (CM): most common form of creatine and is used in most of the scientific studies. The creatine molecule is bound to a single water molecule. CM is either sold as itself or as a micronized form (with reduced particle size and increased water solubility). [100]
2. Creatine anhydrous (CA): is CM without the water molecule (meaning 100% creatine). CA may convert to creatine monohydrate in aqueous and humid environments and is sometimes used to reduce the weight of the supplement. [101-103]
Side Effects of This Supplement
1. More common: loss of appetite, stomach discomfort, diarrhea, or nausea.
2. More rare: cardiomyopathy, dehydration, diarrhea, hypertension, ischemic stroke, muscle cramping, nausea, renal dysfunction, rhabdomyolysis, seizures, weight gain. [99]
References
1. The effects of creatine and glycerol hyperhydration on running economy in well trained endurance runners
2. Creatine supplementation does not affect clinical health markers in football players
3. Effects of creatine loading on electromyographic fatigue threshold in cycle ergometry in college-age men
4. Effect of thirty days of creatine supplementation with phosphate salts on anaerobic working capacity and body weight in men
5. Effects of creatine loading on electromyographic fatigue threshold during cycle ergometry in college-aged women
6. Creatine supplementation does not affect clinical health markers in soccer players
7. The effects of creatine loading on thermoregulation and intermittent sprint exercise performance in a hot humid environment
8. Reliability and detecting change following short-term creatine supplementation: comparison of two-component body composition methods
9. Effect of creatine on swimming velocity, body composition and hydrodynamic variables
10. Creatine supplementation and multiple sprint running performance
11. Effect of creatine supplementation on training for competition in elite swimmers
12.Effect of creatine phosphate supplementation on anaerobic working capacity and body weight after two and six days of loading in men and women
13. Effects of creatine supplementation on aerobic power and cardiovascular structure and function
14. Effect of low-dose, short-duration creatine supplementation on anaerobic exercise performance
15. The effects of acute creatine supplementation on multiple sprint cycling and running performance in rugby players
16. Effects of creatine supplementation on the performance and body composition of competitive swimmers
17. Effect of two and five days of creatine loading on anaerobic working capacity in women
18. Creatine monohydrate supplementation on body weight and percent body fat
19. Effect of creatine supplementation on body composition and performance: a meta-analysis
20. The effect of short-term creatine loading on active range of movement
21. Does creatine supplementation hinder exercise heat tolerance or hydration status? A systematic review with meta-analyses
22. Creatine and glycerol hyperhydration in trained subjects before exercise in the heat
23. Creatine supplementation does not impair the thermoregulatory response during a bout of exercise in the heat
24. Creatine use and exercise heat tolerance in dehydrated men
25. The effects of creatine supplementation on cardiovascular, metabolic, and thermoregulatory responses during exercise in the heat in endurance-trained humans
26. Creatine supplementation decreases oxidative DNA damage and lipid peroxidation induced by a single bout of resistance exercise
27. Effect of Creatine Supplementation on Jumping Performance in Elite Volleyball Players
28. Creatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performance
29. Effect of different frequencies of creatine supplementation on muscle size and strength in young adults
30. Effect of caffeine ingestion after creatine supplementation on intermittent high-intensity sprint performance
31. The effects of polyethylene glycosylated creatine supplementation on muscular strength and power
32. The effects of supplementation with creatine and protein on muscle strength following a traditional resistance training program in middle-aged and older men
33. The effects of four weeks of creatine supplementation and high-intensity interval training on cardiorespiratory fitness: a randomized controlled trial
34. The effects of creatine monohydrate supplementation with and without D-pinitol on resistance training adaptations
35. Effect of short-term creatine supplementation on neuromuscular function
36. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players
37. Creatine supplementation improves the anaerobic performance of elite junior fin swimmers
38. Effects of four weeks of high-intensity interval training and creatine supplementation on critical power and anaerobic working capacity in college-aged men
39. Effects of creatine monohydrate and polyethylene glycosylated creatine supplementation on muscular strength, endurance, and power output
40. Effects of two and five days of creatine loading on muscular strength and anaerobic power in trained athletes
41. Creatine fails to augment the benefits from resistance training in patients with HIV infection: a randomized, double-blind, placebo-controlled study
42. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels
43. Creatine, arginine alpha-ketoglutarate, amino acids, and medium-chain triglycerides and endurance and performance
44. Comparison of creatine monohydrate and carbohydrate supplementation on repeated jump height performance
45. Effect of in-season creatine supplementation on body composition and performance in rugby union football players
46. Creatine supplementation improves muscular performance in older women
47. Effects of creatine supplementation and three days of resistance training on muscle strength, power output, and neuromuscular function
48. Resistance training with creatine monohydrate improves upper-body strength in patients with Parkinson disease: a randomized trial
49. Effects of creatine monohydrate supplementation on body composition and strength indices in experienced resistance trained women
50. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes
51. The effects of creatine supplementation on selected factors of tennis specific training
52. Creatine as a metabolic controller of skeletal muscles structure and function in strength exercises in humans
53. The effect of creatine monohydrate supplementation on sprint skating in ice-hockey players
54. The effects of creatine supplementation on performance during the repeated bouts of supramaximal exercise
55. Does nutritional supplementation influence adaptability of muscle to resistance training in men aged 48 to 72 years
56. Effects of acute creatine loading with or without carbohydrate on repeated bouts of maximal swimming in high-performance swimmers
57. Effect of creatine ingestion after exercise on muscle thickness in males and females
58. Mg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performance
59. Effects of creatine on body composition and strength gains after 4 weeks of resistance training in previously nonresistance-trained humans
60. Effects of high dose oral creatine supplementation on anaerobic capacity of elite wrestlers
61. The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching
62. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance
63. Effect of creatine and weight training on muscle creatine and performance in vegetarians
64. Effects of oral creatine and resistance training on serum myostatin and GASP-1
65. Brain serotonin and dopamine modulators, perceptual responses and endurance performance during exercise in the heat following creatine supplementation
66. Parallel increases in phosphocreatine and total creatine in human vastus lateralis muscle during creatine supplementation
67. Creatine supplementation reduces muscle inosine monophosphate during endurance exercise in humans
68. Effect of oral creatine supplementation on urinary methylamine, formaldehyde, and formate
69. Skeletal muscle total creatine content and creatine transporter gene expression in vegetarians prior to and following creatine supplementation
70. Creatine supplementation increases glycogen storage but not GLUT-4 expression in human skeletal muscle
71. Beneficial effect of creatine supplementation in knee osteoarthritis
72. Effects of creatine supplementation on nutritional status, muscle function and quality of life in patients with colorectal cancer--a double blind randomised controlled trial
73. Creatine monohydrate and resistance training increase bone mineral content and density in older men
74. Creatine supplementation during pulmonary rehabilitation in chronic obstructive pulmonary disease
75. The effects of creatine loading and gender on anaerobic running capacity
76. Influence of creatine supplementation on 800 m wheelchair performance: a pilot study
77. Low dose creatine supplementation enhances sprint phase of 400 meters swimming performance
78. Creatine supplementation and performance in 6 consecutive 60 meter sprints
79. Combined creatine and sodium bicarbonate supplementation enhances interval swimming
80. Creatine supplementation: effects on urinary excretion and anaerobic performance
81. Short-term creatine supplementation does not improve muscle activation or sprint performance in humans
82. Role of creatine supplementation on exercise-induced cardiovascular function and oxidative stress
83. Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion
84. Coenzyme Q10 terclatrate and creatine in chronic heart failure: a randomized, placebo-controlled, double-blind study
85. Creatine supplementation and physical training in patients with COPD: a double blind, placebo-controlled study
86. Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior
87. Creatine supplementation in Parkinson disease: a placebo-controlled randomized pilot trial
88. Creatine supplementation improves muscle strength in patients with congestive heart failure
89. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol
90. Effects of creatine supplementation in cystic fibrosis: results of a pilot study
91. Skill execution and sleep deprivation: effects of acute caffeine or creatine supplementation - a randomized placebo-controlled trial
92. Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain
93. Effects of creatine supplementation on the onset of neuromuscular fatigue threshold and muscle strength in elderly men and women (64 - 86 years)
94. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold
95. Effect of short-term creatine supplementation on markers of skeletal muscle damage after strenuous contractile activity
96. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals
97. Creatine supplementation does not reduce muscle damage or enhance recovery from resistance exercise
98. The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race
99. Medscape: Creatine
100. Solid-state properties of creatine monohydrate.
101. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine.
102. Effect of pulverization on hydration kinetic behaviors of creatine anhydrate powders.
103. Effect of pulverization of the bulk powder on the hydration of creatine anhydrate tablets and their pharmaceutical properties.
104. The effect and safety of short-term creatine supplementation on performance of push-ups
105. Effects of creatine loading on muscular strength and endurance of female softball players
22. Decrease in depression; notable effect, especially in females. [113,114,115]
23. Decreased symptoms of sleep deprivation (such as cognitive dysfunction); small effect. [86,89]
24. Increase in body cell mass; small effect; limited evidence. [72]
25. Induction/increase in myonuclei proliferation; unreliable; limited evidence. [118]
Conclusion
Well, creatine works and is a very good supplement in those who respond to it.
Verdict: May be added to your supplement stackRecommended Dosage (Used in the Studies)
1. Loading protocol (quicker saturation of cells with creatine): 0.3g/kg bodyweight for 5-7 days followed by 5g of creatine monohydrate afterwards. For a 90kg (200lb) individual, this means 27g of creatine a day for 5-7 days, followed by a period of time with 5g a day.
2. Non-loading protocol (slower saturation): constant dose of 3-10g creatine monohydrate
3. Water-solubility: creatine is not very water-soluble; using warm water can increase the solubility and the rate of dissolving. Micronized creatine (reduced particle) can help dissolving the powder.
4. Timing: appears that consuming creatine immediately post-workout is superior to pre-workout vis a vis body composition and strength. [118]
Where Can You Buy This Supplement?
Amazon.com; Bodybuilding.com
Types/Forms of Creatine
1. Creatine monohydrate (CM): most common form of creatine and is used in most of the scientific studies. The creatine molecule is bound to a single water molecule. CM is either sold as itself or as a micronized form (with reduced particle size and increased water solubility). [100]
2. Creatine anhydrous (CA): is CM without the water molecule (meaning 100% creatine). CA may convert to creatine monohydrate in aqueous and humid environments and is sometimes used to reduce the weight of the supplement. [101-103]
Side Effects of This Supplement
1. More common: loss of appetite, stomach discomfort, diarrhea, or nausea.
2. More rare: cardiomyopathy, dehydration, diarrhea, hypertension, ischemic stroke, muscle cramping, nausea, renal dysfunction, rhabdomyolysis, seizures, weight gain. [99]
References
1. The effects of creatine and glycerol hyperhydration on running economy in well trained endurance runners
2. Creatine supplementation does not affect clinical health markers in football players
3. Effects of creatine loading on electromyographic fatigue threshold in cycle ergometry in college-age men
4. Effect of thirty days of creatine supplementation with phosphate salts on anaerobic working capacity and body weight in men
5. Effects of creatine loading on electromyographic fatigue threshold during cycle ergometry in college-aged women
6. Creatine supplementation does not affect clinical health markers in soccer players
7. The effects of creatine loading on thermoregulation and intermittent sprint exercise performance in a hot humid environment
8. Reliability and detecting change following short-term creatine supplementation: comparison of two-component body composition methods
9. Effect of creatine on swimming velocity, body composition and hydrodynamic variables
10. Creatine supplementation and multiple sprint running performance
11. Effect of creatine supplementation on training for competition in elite swimmers
12.Effect of creatine phosphate supplementation on anaerobic working capacity and body weight after two and six days of loading in men and women
13. Effects of creatine supplementation on aerobic power and cardiovascular structure and function
14. Effect of low-dose, short-duration creatine supplementation on anaerobic exercise performance
15. The effects of acute creatine supplementation on multiple sprint cycling and running performance in rugby players
16. Effects of creatine supplementation on the performance and body composition of competitive swimmers
17. Effect of two and five days of creatine loading on anaerobic working capacity in women
18. Creatine monohydrate supplementation on body weight and percent body fat
19. Effect of creatine supplementation on body composition and performance: a meta-analysis
20. The effect of short-term creatine loading on active range of movement
21. Does creatine supplementation hinder exercise heat tolerance or hydration status? A systematic review with meta-analyses
22. Creatine and glycerol hyperhydration in trained subjects before exercise in the heat
23. Creatine supplementation does not impair the thermoregulatory response during a bout of exercise in the heat
24. Creatine use and exercise heat tolerance in dehydrated men
25. The effects of creatine supplementation on cardiovascular, metabolic, and thermoregulatory responses during exercise in the heat in endurance-trained humans
26. Creatine supplementation decreases oxidative DNA damage and lipid peroxidation induced by a single bout of resistance exercise
27. Effect of Creatine Supplementation on Jumping Performance in Elite Volleyball Players
28. Creatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performance
29. Effect of different frequencies of creatine supplementation on muscle size and strength in young adults
30. Effect of caffeine ingestion after creatine supplementation on intermittent high-intensity sprint performance
31. The effects of polyethylene glycosylated creatine supplementation on muscular strength and power
32. The effects of supplementation with creatine and protein on muscle strength following a traditional resistance training program in middle-aged and older men
33. The effects of four weeks of creatine supplementation and high-intensity interval training on cardiorespiratory fitness: a randomized controlled trial
34. The effects of creatine monohydrate supplementation with and without D-pinitol on resistance training adaptations
35. Effect of short-term creatine supplementation on neuromuscular function
36. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players
37. Creatine supplementation improves the anaerobic performance of elite junior fin swimmers
38. Effects of four weeks of high-intensity interval training and creatine supplementation on critical power and anaerobic working capacity in college-aged men
39. Effects of creatine monohydrate and polyethylene glycosylated creatine supplementation on muscular strength, endurance, and power output
40. Effects of two and five days of creatine loading on muscular strength and anaerobic power in trained athletes
41. Creatine fails to augment the benefits from resistance training in patients with HIV infection: a randomized, double-blind, placebo-controlled study
42. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels
43. Creatine, arginine alpha-ketoglutarate, amino acids, and medium-chain triglycerides and endurance and performance
44. Comparison of creatine monohydrate and carbohydrate supplementation on repeated jump height performance
45. Effect of in-season creatine supplementation on body composition and performance in rugby union football players
46. Creatine supplementation improves muscular performance in older women
47. Effects of creatine supplementation and three days of resistance training on muscle strength, power output, and neuromuscular function
48. Resistance training with creatine monohydrate improves upper-body strength in patients with Parkinson disease: a randomized trial
49. Effects of creatine monohydrate supplementation on body composition and strength indices in experienced resistance trained women
50. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes
51. The effects of creatine supplementation on selected factors of tennis specific training
52. Creatine as a metabolic controller of skeletal muscles structure and function in strength exercises in humans
53. The effect of creatine monohydrate supplementation on sprint skating in ice-hockey players
54. The effects of creatine supplementation on performance during the repeated bouts of supramaximal exercise
55. Does nutritional supplementation influence adaptability of muscle to resistance training in men aged 48 to 72 years
56. Effects of acute creatine loading with or without carbohydrate on repeated bouts of maximal swimming in high-performance swimmers
57. Effect of creatine ingestion after exercise on muscle thickness in males and females
58. Mg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performance
59. Effects of creatine on body composition and strength gains after 4 weeks of resistance training in previously nonresistance-trained humans
60. Effects of high dose oral creatine supplementation on anaerobic capacity of elite wrestlers
61. The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching
62. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance
63. Effect of creatine and weight training on muscle creatine and performance in vegetarians
64. Effects of oral creatine and resistance training on serum myostatin and GASP-1
65. Brain serotonin and dopamine modulators, perceptual responses and endurance performance during exercise in the heat following creatine supplementation
66. Parallel increases in phosphocreatine and total creatine in human vastus lateralis muscle during creatine supplementation
67. Creatine supplementation reduces muscle inosine monophosphate during endurance exercise in humans
68. Effect of oral creatine supplementation on urinary methylamine, formaldehyde, and formate
69. Skeletal muscle total creatine content and creatine transporter gene expression in vegetarians prior to and following creatine supplementation
70. Creatine supplementation increases glycogen storage but not GLUT-4 expression in human skeletal muscle
71. Beneficial effect of creatine supplementation in knee osteoarthritis
72. Effects of creatine supplementation on nutritional status, muscle function and quality of life in patients with colorectal cancer--a double blind randomised controlled trial
73. Creatine monohydrate and resistance training increase bone mineral content and density in older men
74. Creatine supplementation during pulmonary rehabilitation in chronic obstructive pulmonary disease
75. The effects of creatine loading and gender on anaerobic running capacity
76. Influence of creatine supplementation on 800 m wheelchair performance: a pilot study
77. Low dose creatine supplementation enhances sprint phase of 400 meters swimming performance
78. Creatine supplementation and performance in 6 consecutive 60 meter sprints
79. Combined creatine and sodium bicarbonate supplementation enhances interval swimming
80. Creatine supplementation: effects on urinary excretion and anaerobic performance
81. Short-term creatine supplementation does not improve muscle activation or sprint performance in humans
82. Role of creatine supplementation on exercise-induced cardiovascular function and oxidative stress
83. Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion
84. Coenzyme Q10 terclatrate and creatine in chronic heart failure: a randomized, placebo-controlled, double-blind study
85. Creatine supplementation and physical training in patients with COPD: a double blind, placebo-controlled study
86. Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior
87. Creatine supplementation in Parkinson disease: a placebo-controlled randomized pilot trial
88. Creatine supplementation improves muscle strength in patients with congestive heart failure
89. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol
90. Effects of creatine supplementation in cystic fibrosis: results of a pilot study
91. Skill execution and sleep deprivation: effects of acute caffeine or creatine supplementation - a randomized placebo-controlled trial
92. Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain
93. Effects of creatine supplementation on the onset of neuromuscular fatigue threshold and muscle strength in elderly men and women (64 - 86 years)
94. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold
95. Effect of short-term creatine supplementation on markers of skeletal muscle damage after strenuous contractile activity
96. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals
97. Creatine supplementation does not reduce muscle damage or enhance recovery from resistance exercise
98. The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race
99. Medscape: Creatine
100. Solid-state properties of creatine monohydrate.
101. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine.
102. Effect of pulverization on hydration kinetic behaviors of creatine anhydrate powders.
103. Effect of pulverization of the bulk powder on the hydration of creatine anhydrate tablets and their pharmaceutical properties.
104. The effect and safety of short-term creatine supplementation on performance of push-ups
105. Effects of creatine loading on muscular strength and endurance of female softball players
106. Effects of creatine supplementation in Rett syndrome: a randomized, placebo-controlled trial
107. The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores
108. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial
109. Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial
110. Oligosaccharide and creatine supplementation on glucose and urea nitrogen in blood and serum creatine kinase in basketball athletes
111. Effect of creatine monohydrate in improving cellular energetics and muscle strength in ambulatory Duchenne muscular dystrophy patients: a randomized, placebo-controlled 31P MRS study
112. Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy
113. Creatine monohydrate in resistant depression: a preliminary study
114. A Randomized, Double-Blind Placebo-Controlled Trial of Oral Creatine Monohydrate Augmentation for Enhanced Response to a Selective Serotonin Reuptake Inhibitor in Women With Major Depressive Disorder
115. Open-label adjunctive creatine for female adolescents with SSRI-resistant major depressive disorder: a 31-phosphorus magnetic resonance spectroscopy study
116. Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic training
117. Creatine supplementation affects glucose homeostasis but not insulin secretion in humans
118. Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training
119. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength
107. The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores
108. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial
109. Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial
110. Oligosaccharide and creatine supplementation on glucose and urea nitrogen in blood and serum creatine kinase in basketball athletes
111. Effect of creatine monohydrate in improving cellular energetics and muscle strength in ambulatory Duchenne muscular dystrophy patients: a randomized, placebo-controlled 31P MRS study
112. Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy
113. Creatine monohydrate in resistant depression: a preliminary study
114. A Randomized, Double-Blind Placebo-Controlled Trial of Oral Creatine Monohydrate Augmentation for Enhanced Response to a Selective Serotonin Reuptake Inhibitor in Women With Major Depressive Disorder
115. Open-label adjunctive creatine for female adolescents with SSRI-resistant major depressive disorder: a 31-phosphorus magnetic resonance spectroscopy study
116. Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic training
117. Creatine supplementation affects glucose homeostasis but not insulin secretion in humans
118. Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training
119. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength
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