Higher dietary creatine intake (🐠🥩🍗) is associated with greater total lean body mass and handgrip strength, even after adjustment for physical activity.
#creatine
https://t.co/OAkeAklxnL
🚨NUEVO: La suplementación con creatina no se relaciona con incremento en los efectos secundarios.
👉🏽Es totalmente segura en un rango de dosis, duraciones y poblaciones, según los ensayos en humanos disponibles a la fecha😎: https://t.co/VfOvGqCeB8
Creatine supplementation for preventing muscle atrophy in patients taking incretin-based pharmacotherapies: a perspective
#creatine#GLP@DrCreatine
https://t.co/pZMjRaRDfS
Evaluating the Safety of Creatine Monohydrate in Adolescents: A Systematic Review of Renal, Hepatic, and Cardiometabolic Outcomes
@JoseAntonioPhD@darrencandow@DrCreatine@_MCRicardo_
https://t.co/BCp5BgjD8s
Pleased to publish a 25y update to my 2001 review:
Anaerobic and Aerobic Energy System Contribution During Maximal Exercise (Sports Med)
Synthesising 102 studies of energy system interplay during maximal efforts
🔗 https://t.co/hKPAUATYhB
#ExercisePhysiology@hareshsuppiah
#CreatineForHealth
Lack of sleep adversely affects cognitive function, motor skills, and mood, partly because of reduced creatine levels in the brain. Hence, it has been posited that CrM could alleviate these detrimental effects of sleep deprivation.
#CreatineMonohydrate
This is one of the most common misunderstandings I see:
Creatine starts → creatinine rises → kidney panic
But sometimes the biomarker changed more than the kidney did.
That is why isolated creatinine can mislead.
Full breakdown + free review:
https://t.co/Yd7kc5F6TX
When combined with 16 weeks of high-repetition resistance-band training, 3 and 5 grams of creatine/day (without a loading phase) improves some measures of body composition and strength in untrained healthy adults (≥ 50 years of age).
https://t.co/uTlk2wRizF
Creatine supplementation for performance & recovery 💪
This new review examined how creatine supplementation impacts…
⚡️ High-intensity performance
🔁 Recovery & muscle damage
🏃 Endurance & intermittent sport performance
🧠 Cognitive function & resilience
…across athletic, endurance, team sport, and tactical populations 📚
Here are the key findings ⬇️
Energy production & ATP resynthesis 🔋
👉 Creatine increases phosphocreatine stores, allowing faster ATP regeneration during high-intensity efforts
Strength & power performance 🏋️
👉 Consistently improves strength, power output, and training capacity, especially in repeated high-intensity efforts
👉 Strength gains of ~8% greater than training alone have been reported in some studies
Repeated sprint & team sport performance ⚽️
👉 Enhances repeated sprint ability, agility, and fatigue resistance
👉 Particularly relevant for sports with intermittent high-intensity demands like football and rugby
Training adaptations & muscle mass 📈
👉 Supports greater training volume over time → leading to increases in lean mass and hypertrophy
👉 Long-term use linked with meaningful increases in muscle fibre size and total body mass
Recovery from muscle damage 🔁
👉 May accelerate strength recovery in the days after intense or eccentric exercise
👉 Can reduce markers of muscle damage, inflammation, and oxidative stress (though findings vary)
Endurance performance 🏃
👉 No consistent benefit for steady-state endurance performance
👉 BUT improves high-intensity surges, finishing sprints, and interval capacity within endurance events
👉 May support glycogen resynthesis when combined with carbohydrate intake
Thermoregulation & hydration 🌡️
👉 Increases total body water and intracellular fluid
👉 May help maintain plasma volume and improve heat tolerance in demanding environments
Cognitive function & neuroprotection 🧠
👉 May support attention, memory, and decision-making
👉 Can attenuate cognitive fatigue during sleep deprivation or stress
👉 Potential neuroprotective role in high-impact or contact sports
Inflammation & immune support 🛡️
👉 May reduce pro-inflammatory cytokines and oxidative stress following intense exercise
👉 Potential role in supporting gut integrity under high training loads
Typical dosing 💊
👉 Loading: ~20 g/day for 5–7 days (optional)
👉 Maintenance: ~3–5 g/day
👉 Or ~3 g/day for ~4 weeks to fully saturate stores without loading
Body mass considerations ⚖️
👉 Small increases in body mass (~0.5–1 kg) are common
👉 Can be beneficial for strength/power athletes but may impact running economy in some endurance contexts
Reference:
https://t.co/ZDSGKguNSp
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https://t.co/x7WMHaanT4
A verdade que muita gente ignora sobre creatina.
Nesta revisão narrativa, a creatina parece atuar via aumento da fosfocreatina e da disponibilidade energética, com maior impacto em esforços de alta intensidade:
✅ Melhora consistente de força, potência e desempenho
✅ Aumento de massa magra com melhores adaptações ao treino
✅ Possível redução de dano muscular e inflamação, favorecendo recuperação
✅ Indícios de melhora em hidratação, termorregulação e tolerância ao esforço
✅ Potencial benefício em ressíntese de glicogênio e sprints repetidos
No campo da cognição, os dados ainda são preliminares, com efeitos sugeridos em contextos específicos, sem evidência robusta para generalização.
Não é milagre, é fisiologia bem aplicada.
In our latest study we show that resistance-bands work 💪
These are a great alternative to use when you are travelling, can’t get to the gym, tight on time, etc.
Resistance-bands + creatine (3 or 5 grams/day) work a bit better 😊
#creatine
https://t.co/uTlk2wRizF
Attention Cyclists:
Open-access review on supplements for cycling.
Quick version:
✅Caffeine works well (3-6 mg/kg bw)
✅Sodium bicarb works a little
✅Caffeine + creatine works a little
❌Nitrates & beta-alanine did not appear effective
https://t.co/MZstJAC8IO
Full article: Part II. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? https://t.co/jvAWzdGCCh
@darrencandow@DrCreatine@ExphysPhD