PMID 25946994 Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses 메타분석 · Sports Med, 2015 60개 RCT·약 1,300명 - 크레아틴이 3분 미만 고강도 하지 근력을 일관되게 높임(효과크기 0.24), 조건 무관.
핵심요약
60개 무작위 위약유효 성분이 없는 가짜 약(플라시보). 효과 비교의 기준으로 쓴다.대조 시험(크레아틴군 646명·대조 651명)을 종합한 독립 메타분석여러 개별 연구의 결과를 통계적으로 합쳐 하나의 종합 결론을 내는 분석.. 3분 미만 고강도 하지 운동에서 크레아틴은 근력을 유의하게 높였다(전체 하지 효과크기 0.235, 스쿼트 0.336·레그프레스 0.297·대퇴사두근 0.266). 메타회귀에서 인구 특성·훈련 프로토콜·용량·기간과의 연관이 없어, 조건과 무관하게 효과가 나타남을 보였다. 오래된 이전 메타분석의 편향 문제를 개선한 최신 종합.
원문 초록 보기
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. ※ 파이프라인이 API로 수집·저장한 초록 원문 그대로. 한국어 핵심요약은 이 텍스트만을 근거로 작성됩니다.
원문 보기 ↗ PMID 29138605 Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis 메타분석 · Open Access J Sports Med, 2017 22개 RCT·721명 노인 - 저항운동에 크레아틴을 더하면 제지방량 +1.37 kg, 상·하체 근력도 더 증가.
핵심요약
평균 57~70세 노인 721명을 대상으로 한 22개 무작위 시험의 메타분석여러 개별 연구의 결과를 통계적으로 합쳐 하나의 종합 결론을 내는 분석.. 주 2~3회·7~52주 저항운동에 크레아틴을 병행한 군은 위약유효 성분이 없는 가짜 약(플라시보). 효과 비교의 기준으로 쓴다.보다 제지방량이 1.37 kg 더 늘었고(95% CI 0.97~1.76), 흉부 프레스(SMD 0.35)·레그 프레스(SMD 0.24) 근력도 더 증가했다. 크레아틴이 저항운동 중 노인의 근육량과 상·하체 근력을 함께 높인다는 결과. 효과는 운동 병행이 전제다.
원문 초록 보기
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. ※ 파이프라인이 API로 수집·저장한 초록 원문 그대로. 한국어 핵심요약은 이 텍스트만을 근거로 작성됩니다.
원문 보기 ↗ PMID 29704637 Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials 체계적 문헌고찰 · Exp Gerontol, 2018 6개 RCT·281명 - 단기 기억·추론은 좋아질 여지, 다른 영역은 엇갈림, 젊은 건강인은 변화 없음.
핵심요약
건강한 사람을 대상으로 한 6개 무작위 시험(281명)을 검토한 독립 체계적 문헌고찰. 단기 기억과 지능/추론은 크레아틴으로 향상될 여지가 보였으나, 장기 기억·공간 기억·주의력·실행기능·반응시간 등 다른 영역은 결과가 엇갈렸다. 젊고 건강한 사람에서는 인지과제 수행에 변화가 없었고, 채식인이 육식인보다 기억 과제에서 더 잘 반응했다. 고령자·스트레스 상태에서 이득 가능성이 시사된다.
원문 초록 보기
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. ※ 파이프라인이 API로 수집·저장한 초록 원문 그대로. 한국어 핵심요약은 이 텍스트만을 근거로 작성됩니다.
원문 보기 ↗ PMID 32597619 Creatine supplementation improves performance, but is it safe? Double-blind placebo-controlled study RCT · J Sports Med Phys Fitness, 2020 저항운동 성인 이중맹검 - 크레아틴 모노하이드레이트가 41개 혈액·소변 지표·신장/간 기능에 변화 없음.
핵심요약
저항운동을 하는 남성을 대상으로 크레아틴 모노하이드레이트(하루 0.3 g/kg, 7일)를 위약유효 성분이 없는 가짜 약(플라시보). 효과 비교의 기준으로 쓴다.(덱스트로스)과 비교한 이중맹검 시험. 41개 생화학 지표와 신장 기능을 복용 전과 30일 후에 측정했다. 크레아틴군은 이상반응이 없었고 예상대로 운동수행과 체중이 늘었으나, 적혈구·백혈구·혈중 지질·대사·소변 지표·간·신장 기능에 아무 변화가 없었다. 표본은 작지만, 건강한 사람에서 신장·간에 해를 주지 않음을 보인 통제된 근거.
원문 초록 보기
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. ※ 파이프라인이 API로 수집·저장한 초록 원문 그대로. 한국어 핵심요약은 이 텍스트만을 근거로 작성됩니다.
원문 보기 ↗ PMID 28615996 International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine 기관 입장표명(ISSN, 업계 이해상충 있음) · J Int Soc Sports Nutr, 2017 국제스포츠영양학회 - 건강한 사람에서 최대 30 g/일·5년까지 안전하고 내약성 좋음(업계 이해상충 명시 필요).
핵심요약
국제스포츠영양학회(ISSN)의 크레아틴 입장표명. 크레아틴 보충이 근육 내 크레아틴 농도를 높여 고강도 운동수행과 훈련 적응을 개선한다고 정리하고, 단·장기 복용(건강한 사람 최대 30 g/일 5년)이 영유아부터 고령자까지 안전하고 내약성이 좋다고 결론지었다. 다만 저자 다수가 크레아틴 제조사와 연관된 이해상충을 신고했으므로, 효능 크기는 독립 메타분석여러 개별 연구의 결과를 통계적으로 합쳐 하나의 종합 결론을 내는 분석.과 함께 해석해야 한다.
원문 초록 보기
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). ※ 파이프라인이 API로 수집·저장한 초록 원문 그대로. 한국어 핵심요약은 이 텍스트만을 근거로 작성됩니다.
원문 보기 ↗ PMID 33557850 Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? 전문가 검토(ISSN, 업계 이해상충 있음) · J Int Soc Sports Nutr, 2021 ISSN 전문가 검토 - 권장량(3~5 g/일)에서 내약성 좋음, 물 저류·신장 손상·탈모 등 흔한 오해를 근거로 검토(이해상충 명시).
핵심요약
크레아틴에 대한 흔한 질문·오해를 근거 기반으로 검토한 ISSN 전문가 논문. 권장량(하루 3~5 g 또는 0.1 g/kg)에서 비교적 내약성이 좋다고 정리하고, 물 저류·아나볼릭 스테로이드 여부·신장 손상·탈모·탈수/경련·소아 안전성·체지방 증가·로딩 필요성·형태 차이 등 12개 쟁점을 다뤘다. 이 논문도 저자들의 업계 이해상충이 신고돼 있어, 안전·용량 근거로 참고하되 그 점을 감안해 읽어야 한다.
원문 초록 보기
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. ※ 파이프라인이 API로 수집·저장한 초록 원문 그대로. 한국어 핵심요약은 이 텍스트만을 근거로 작성됩니다.
원문 보기 ↗ 