Part II: Common Questions and Misconceptions About Creatine Supplementation: What Does the Scientific Evidence Really Show?

    December 2024 in “ Journal of the International Society of Sports Nutrition ”
    José António, Ann Brown, Darren G. Candow, Philip D. Chilibeck, Stacey J. Ellery, Scott C. Forbes, Bruno Gualano, Andrew R. Jagim, Chad M. Kerksick, Richard B. Kreider, Sergej M. Ostojić, Eric S. Rawson, Michael D. Roberts, Hamilton Roschel, Abbie E. Smith‐Ryan, Jeffrey R. Stout, Mark A. Tarnopolsky, Trisha A. VanDusseldorp, Darryn S. Willoughby, Tim N. Ziegenfuss
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    Studysummary In this narrative review, researchers examined common misconceptions and questions about creatine monohydrate, addressing issues such as its potential effects on muscle benefits without exercise, interactions with caffeine, inflammatory properties, safety during pregnancy, and effects on adolescents, among others. Our plain-language summary of this paper — not a Tressless recommendation.
    The document reviews the scientific evidence on creatine monohydrate (CrM) supplementation, confirming its safety and effectiveness for enhancing muscle recovery and performance, especially in individuals with lower baseline creatine levels like vegans and vegetarians. CrM intake timing is not critical, but consistent use is important, and co-ingestion with carbohydrates or protein can enhance creatine uptake. While CrM does not significantly increase muscle protein synthesis, it may have anti-catabolic effects and aid in recovery from injuries or surgeries. It does not increase cancer risk, affect blood pressure, urine production, or male fertility, and may improve cognitive function during sleep deprivation and aid recovery from traumatic brain injuries. However, more research is needed on its safety during pregnancy and its effects in adolescents, particularly females. The authors' affiliations with creatine-related industries may influence their perspectives.
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