Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Issue 1 (8th February 2021)

• Record Type: Journal Article
• Authors: Antonio, Jose; Candow, Darren G.; Forbes, Scott C.; Gualano, Bruno; Jagim, Andrew R.; Kreider, Richard B.; Rawson, Eric S.; Smith-Ryan, Abbie E.; VanDusseldorp, Trisha A.; Willoughby, Darryn S.; Ziegenfuss, Tim N.
• Is Part Of: Journal of the International Society of Sports Nutrition. Volume 18:Issue 1(2021)
• Publication Date: 2021-02-08
• Subjects: Social Media -- Anecdotal -- Research -- Adverse Effects -- Safety; Athletes -- Nutrition -- Periodicals; Exercise -- Physiological aspects -- Periodicals; 613.2024796
• DOI: 10.1186/s12970-021-00412-w
• Languages: English
• ISSNs: 1550-2783

Abstract

Abstract: 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? 9. Is creatine beneficial for older adults? 10. Is creatine only useful for resistance / power type activities? 11. Is creatine only effective for males? 12. Are other forms of creatine similar or superior to monohydrate and is creatine stable in solutions/beverages? 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.