This comprehensive position stand reviews the scientific literature on creatine supplementation, concluding that creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes for increasing high-intensity exercise capacity and lean body mass during training.
Key Findings:
- Creatine monohydrate is the most extensively studied and clinically effective form of creatine
- Supplementation increases muscle creatine and phosphocreatine concentrations by 20-40%
- Short-term supplementation improves maximal power/strength by 5-15%
- Long-term supplementation appears to enhance the quality of training, leading to 5-15% greater gains
This meta-analysis examined the effects of creatine supplementation on cognitive function, finding that creatine supplementation improves short-term memory and intelligence/reasoning, particularly in aging individuals and those under stress.
Key Findings:
- Creatine supplementation improves short-term memory
- Benefits are more pronounced in elderly individuals
- Cognitive benefits observed in stressed or sleep-deprived individuals
- Safe for long-term cognitive supplementation
This systematic review and meta-analysis evaluated the effects of creatine supplementation on lower limb strength performance, finding significant improvements in both maximal strength and endurance.
Key Findings:
- Creatine supplementation significantly improves lower limb strength
- Effects observed in both trained and untrained individuals
- Benefits seen in various exercise protocols
- Optimal dosing: 5g daily after loading phase
This foundational study demonstrated that sodium replacement during prolonged exercise in heat is essential for maintaining plasma sodium levels, even when fluid intake matches sweat losses.
Key Findings:
- Water alone is insufficient for optimal hydration during prolonged exercise
- Sodium replacement prevents hyponatremia
- Electrolyte balance affects exercise performance
- Sweat sodium losses vary significantly between individuals
This review examines the relationship between magnesium status and exercise performance, highlighting that magnesium deficiency impairs exercise performance and that exercise increases magnesium requirements.
Key Findings:
- Magnesium is essential for muscle contraction and relaxation
- Exercise increases urinary and sweat magnesium losses
- Marginal magnesium deficiency impairs exercise performance
- Athletes may have increased magnesium requirements
This review provides comprehensive guidelines for fluid and electrolyte intake before, during, and after exercise, emphasizing the importance of individualized hydration strategies.
Key Findings:
- Pre-exercise hydration should begin 4 hours before activity
- During exercise, aim to prevent >2% body mass loss
- Post-exercise rehydration should include sodium to retain fluids
- Individual sweat rates and composition vary widely
This long-term study (21 months) examined the effects of creatine supplementation on clinical markers of health in athletes, finding no adverse effects on kidney function, liver function, or other health markers.
Key Findings:
- No adverse effects on kidney function after 21 months
- Liver enzymes remained within normal ranges
- No negative effects on blood lipid profiles
- Creatine supplementation is safe for long-term use
This randomized controlled trial examined creatine supplementation in type 2 diabetic patients, a population potentially at higher risk for kidney issues, finding no adverse effects on kidney function.
Key Findings:
- No adverse effects on kidney function in diabetic patients
- Creatine supplementation was well-tolerated
- GFR and creatinine clearance remained stable
- Safe for populations with metabolic conditions
Research Disclaimer
The research summaries provided here are for educational purposes only and do not constitute medical advice. Always consult with a healthcare professional before starting any supplement regimen. Peak Revival-X products are not intended to diagnose, treat, cure, or prevent any disease.