PMID 25946994 Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses Meta-analysis · Sports Med, 2015 60 RCTRandomized controlled trial - a high-reliability trial that randomly assigns participants to compare effects.s, ~1,300 people - creatine consistently increased lower-limb strength in short high-intensity exercise (effect size 0.24), regardless of conditions.
Key summary
An independent meta-analysisA statistical synthesis combining results of multiple studies into one conclusion. pooling 60 randomized placeboAn inert dummy treatment used as the comparison baseline.-controlled trials (646 in the creatine group, 651 controls). In high-intensity lower-limb exercise lasting under 3 minutes, creatine significantly increased strength (overall lower-limb effect size 0.235; squat 0.336, leg press 0.297, quadriceps 0.266). Meta-regression found no link with population characteristics, training protocol, dose, or duration, showing the effect holds across conditions. It updates older meta-analyses that suffered from inclusion bias.
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BACKGROUND: Creatine is the most widely used supplementation to increase strength performance. However, the few meta-analyses are more than 10 years old and suffer from inclusion bias such as the absence of randomization and placebo, the diversity of the inclusion criteria (aerobic/endurance, anaerobic/strength), and the considerable amount of conflicting results within the last decade. OBJECTIVE: The objective of this systematic review was to evaluate meta-analyzed effects of creatine supplementation on lower limb strength performance. METHODS: We conducted a systematic review and meta-analyses of all randomized controlled trials comparing creatine supplementation with a placebo, with strength performance of the lower limbs measured in exercises lasting less than 3 min. RESULTS: We included 60 studies (646 individuals in the creatine supplementation group and 651 controls). At T1, the effect size (ES) among stratification for squat and leg press were, respectively, 0.336 (95 % CI 0.047-0.625, p = 0.023) and 0.297 (95 % CI 0.098-0.496, p = 0.003). Overall quadriceps ES was 0.266 (95 % CI 0.150-0.381, p < 0.001). Global lower limb ES was 0.235 (95 % CI 0.125-0.346, p < 0.001). The meta-regression showed no links with characteristics of population or of supplementation, demonstrating the creatine efficacy effects, independent of all listed conditions. CONCLUSION: Creatine supplementation is effective in lower limb strength performance for exercise with a duration of less than 3 min, independent of population characteristic, training protocols, and supplementary doses and duration. ※ The abstract text as collected and stored via the API by the pipeline. The key summary is written based solely on this text.
View original ↗ PMID 29138605 Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis Meta-analysis · Open Access J Sports Med, 2017 22 RCTRandomized controlled trial - a high-reliability trial that randomly assigns participants to compare effects.s, 721 older adults - adding creatine to resistance training raised lean mass by 1.37 kg and increased upper- and lower-body strength.
Key summary
A meta-analysisA statistical synthesis combining results of multiple studies into one conclusion. of 22 randomized trials in 721 older adults (mean age 57–70). Groups that combined creatine with resistance training 2–3 times a week for 7–52 weeks gained 1.37 kg more lean mass than placeboAn inert dummy treatment used as the comparison baseline. (95% CI 0.97–1.76), and also increased chest-press (SMD 0.35) and leg-press (SMD 0.24) strength. Creatine raises both muscle mass and upper- and lower-body strength during resistance training in older adults - a benefit premised on doing the exercise.
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The loss of muscle mass and strength with aging results in significant functional impairment. Creatine supplementation has been used in combination with resistance training as a strategy for increasing lean tissue mass and muscle strength in older adults, but results across studies are equivocal. We conducted a systematic review and meta-analysis of randomized controlled trials of creatine supplementation during resistance training in older adults with lean tissue mass, chest press strength, and leg press strength as outcomes. Twenty-two studies were included in our meta-analysis with 721 participants (both men and women; with a mean age of 57-70 years across studies) randomized to creatine supplementation or placebo during resistance training 2-3 days/week for 7-52 weeks. Creatine supplementation resulted in greater increases in lean tissue mass (mean difference =1.37 kg [95% CI =0.97-1.76]; p<0.00001), chest press strength (standardized mean difference [SMD] =0.35 [0.16-0.53]; p=0.0002), and leg press strength (SMD =0.24 [0.05-0.43]; p=0.01). In summary, creatine supplementation increases lean tissue mass and upper and lower body muscular strength during resistance training of older adults. ※ The abstract text as collected and stored via the API by the pipeline. The key summary is written based solely on this text.
View original ↗ PMID 29704637 Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials Systematic review · Exp Gerontol, 2018 6 RCTRandomized controlled trial - a high-reliability trial that randomly assigns participants to compare effects.s, 281 people - short-term memory and reasoning may improve; other domains mixed; no change in young healthy people.
Key summary
An independent systematic review of 6 randomized trials (281 healthy people). Short-term memory and intelligence/reasoning showed room for improvement with creatine, but other domains - long-term memory, spatial memory, attention, executive function, reaction time - were mixed. There was no change on cognitive tasks in young healthy people, and vegetarians responded better than meat-eaters on memory tasks. A potential benefit is suggested for older and stressed people.
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BACKGROUND AND AIMS: Creatine is a supplement used by sportsmen to increase athletic performance by improving energy supply to muscle tissues. It is also an essential brain compound and some hypothesize that it aids cognition by improving energy supply and neuroprotection. The aim of this systematic review is to investigate the effects of oral creatine administration on cognitive function in healthy individuals. RESULTS: Six studies (281 individuals) met our inclusion criteria. Generally, there was evidence that short term memory and intelligence/reasoning may be improved by creatine administration. Regarding other cognitive domains, such as long-term memory, spatial memory, memory scanning, attention, executive function, response inhibition, word fluency, reaction time and mental fatigue, the results were conflicting. Performance on cognitive tasks stayed unchanged in young individuals. Vegetarians responded better than meat-eaters in memory tasks but for other cognitive domains no differences were observed. CONCLUSIONS: Oral creatine administration may improve short-term memory and intelligence/reasoning of healthy individuals but its effect on other cognitive domains remains unclear. Findings suggest potential benefit for aging and stressed individuals. ※ The abstract text as collected and stored via the API by the pipeline. The key summary is written based solely on this text.
View original ↗ PMID 32597619 Creatine supplementation improves performance, but is it safe? Double-blind placebo-controlled study RCT · J Sports Med Phys Fitness, 2020 Double-blind in resistance-training adults - creatine monohydrate produced no change in 41 blood/urine markers or kidney/liver function.
Key summary
A double-blind trial comparing creatine monohydrate (0.3 g/kg per day for 7 days) with placeboAn inert dummy treatment used as the comparison baseline. (dextrose) in resistance-training men. Forty-one biochemical parameters and renal function were measured before and 30 days after. The creatine group had no adverse events and, as expected, gained performance and body weight, but showed no change in red or white blood cells, blood lipids, metabolic or urine markers, or liver and kidney function. The sample is small, but it is controlled evidence that creatine does not harm the kidneys or liver in healthy people.
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BACKGROUND: Creatine represents a natural supplement and ergogenic aid for sport performance, but there are several concerns regarding its safety for health. The present double-blind placebo-controlled study evaluated the effect of creatine monohydrate supplementation on a panel of blood and urine health indicators in resistance training practitioners. METHODS: Eighteen males performing resistance training three times per week were supplemented with 0.3 g/kg per day creatine monohydrate for 7 days and compared with matched controls supplemented with dextrosol. Blood and urine samples were collected pre- and 30 days post-supplementation to evaluate 41 biochemical parameters and renal function. RESULTS: Creatine monohydrate supplementation did not cause adverse events and, as expected, promoted an increase of the performance and body weight. No modification of red blood cells parameters, white blood cells profile, blood lipid profile, metabolic and urine markers, hepatic and renal function were observed in the supplemented group. CONCLUSIONS: Despite the expected weight increase, the creatine monohydrate supplementation is safe for health and no detrimental effects on different organs and physiological systems were observed in our cohort of volunteers. ※ The abstract text as collected and stored via the API by the pipeline. The key summary is written based solely on this text.
View original ↗ PMID 28615996 International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine Position stand (ISSN; industry conflicts of interest) · J Int Soc Sports Nutr, 2017 International Society of Sports Nutrition - up to 30 g/day for 5 years is safe and well-tolerated in healthy people (industry conflicts of interest should be noted).
Key summary
A creatine position stand from the International Society of Sports Nutrition (ISSN). It concludes that creatine raises intramuscular creatine and improves high-intensity performance and training adaptations, and that short- and long-term use (up to 30 g/day for 5 years in healthy people) is safe and well-tolerated from infants to the elderly. However, many authors declared conflicts of interest tied to creatine manufacturers, so effect sizes should be read alongside independent meta-analyses.
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Creatine is one of the most popular nutritional ergogenic aids for athletes. Studies have consistently shown that creatine supplementation increases intramuscular creatine concentrations which may help explain the observed improvements in high intensity exercise performance leading to greater training adaptations. These studies show that short and long-term supplementation (up to 30 g/day for 5 years) is safe and well-tolerated in healthy individuals and in a number of patient populations ranging from infants to the elderly. Moreover, significant health benefits may be provided by ensuring habitual low dietary creatine ingestion (e.g., 3 g/day) throughout the lifespan. The purpose of this review is to provide an update to the current literature regarding the role and safety of creatine supplementation in exercise, sport, and medicine and to update the position stand of International Society of Sports Nutrition (ISSN). ※ The abstract text as collected and stored via the API by the pipeline. The key summary is written based solely on this text.
View original ↗ PMID 33557850 Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Expert review (ISSN; industry conflicts of interest) · J Int Soc Sports Nutr, 2021 ISSN expert review - well tolerated at recommended doses (3–5 g/day), examining common myths (water retention, kidney damage, hair loss) against the evidence (conflicts noted).
Key summary
An ISSN expert paper reviewing common questions and misconceptions about creatine against the evidence. It concludes creatine is relatively well tolerated at recommended doses (3–5 g/day or 0.1 g/kg), and addresses 12 issues including water retention, whether it is an anabolic steroid, kidney damage, hair loss, dehydration/cramping, safety in children, fat gain, whether loading is required, and differences between forms. This paper also carries declared industry conflicts of interest, so use it for safety and dosing while keeping that in mind.
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Supplementing with creatine is very popular amongst athletes and exercising individuals for improving muscle mass, performance and recovery. Accumulating evidence also suggests that creatine supplementation produces a variety of beneficial effects in older and patient populations. Furthermore, evidence-based research shows that creatine supplementation is relatively well tolerated, especially at recommended dosages (i.e. 3-5 g/day or 0.1 g/kg of body mass/day). Although there are over 500 peer-refereed publications involving creatine supplementation, it is somewhat surprising that questions regarding the efficacy and safety of creatine still remain. These include, but are not limited to: 1. Does creatine lead to water retention? 2. Is creatine an anabolic steroid? 3. Does creatine cause kidney damage/renal dysfunction? 4. Does creatine cause hair loss / baldness? 5. Does creatine lead to dehydration and muscle cramping? 6. Is creatine harmful for children and adolescents? 7. Does creatine increase fat mass? 8. Is a creatine 'loading-phase' required? To answer these questions, an internationally renowned team of research experts was formed to perform an evidence-based scientific evaluation of the literature regarding creatine supplementation. ※ The abstract text as collected and stored via the API by the pipeline. The key summary is written based solely on this text.
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