Scott Forbes

[Darren Candow, PhD, CSEP-CEP, FISSN @darrencandow]

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

[Jose Antonio PhD @JoseAntonioPhD]

Mechanisms, Dosing Strategies, and Performance Effects of 5 Leading Ergogenic Supplements https://t.co/sOjYKKV0y9

[Juan Camilo Mesa @ElNutriDice]

🚨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

[Darren Candow, PhD, CSEP-CEP, FISSN @darrencandow]

Creatine supplementation for preventing muscle atrophy in patients taking incretin-based pharmacotherapies: a perspective
#creatine #GLP @DrCreatine

https://t.co/pZMjRaRDfS

[Nicholas Fabiano, MD @NTFabiano]

A single dose of creatine reduces the cognitive effects of sleep deprivation.

[Martín @DelRealMartin2]

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

[Paul Gastin @PaulGastin]

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

[Creatine For Health @Creatine4Health]

#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

[David_Propst_PA-C @PrimaryCarePAC]

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

[Jose Antonio PhD @JoseAntonioPhD]

The ISSN goes to Malaga Spain! 🇪🇸 https://t.co/EJ0xw0tSN5

[Darren Candow, PhD, CSEP-CEP, FISSN @darrencandow]

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

[Tom Coughlin @tecoughlin]

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

Subscribe to Performance Nutrition Digest FREE to receive your daily study breakdown, straight to your inbox or via the Substack app 📥

https://t.co/eiomLjpPt2

Performance Nutrition Digest is powered by Healthspan Elite⚡️

https://t.co/x7WMHaanT4

[Dr. Henrique Athayde @drathaydemed]

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.

[Scott Forbes @DrCreatine]

@TEBjournal Dr. Jung is a legend. Amazing work!

[Creatine For Health @Creatine4Health]

#NewBlog
Creatine for endurance athletes?
The answer is more complex than you think.

Read the full BLOG on our website.
🔗 https://t.co/7b1nMvrdUe

#Creatine #SportsNutrition #EnduranceTraining #CreatineForHealth

[Martín @DelRealMartin2]

Creatine uptake promotes dendritic cell activation and enhances antitumor immunity

@nick_krontiris @JoseAntonioPhD @darrencandow @DrCreatine @_MCRicardo_

https://t.co/TT7ZBSQmF7

[Darren Candow, PhD, CSEP-CEP, FISSN @darrencandow]

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

[Jose Antonio PhD @JoseAntonioPhD]

Full article: Creatine supplementation as an adjunct to improving healthy aging https://t.co/tYwWyZix3a

[Andy Galpin, PhD @DrAndyGalpin]

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

[Jose Antonio PhD @JoseAntonioPhD]

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