9 Scientifically Proven Reasons to Take Creatine Year Round

Naderi A, Earnest CP, Lowery RP, Wilson JM, Willems ME. Co-ingestion of Nutritional Ergogenic Aids and High-Intensity Exercise Performance. Sports Med. 2016 Apr 12. [Epub ahead of print] Review.

Gualano B, Rawson ES, Candow DG, Chilibeck PD. Creatine supplementation in the aging population: effects on skeletal muscle, bone and brain. Amino Acids. 2016 Apr 23. [Epub ahead of print] Review.

Creatine Supplementation in the Elderly: is Resistance Training Really Needed? Moon A, Heywood L, Rutherford S and Cobbold C. Journal of Nutrition and Health Sciences. Volume 2, Issue 1. ISSN: 2393-906.

Candow DG, Vogt E, Johannsmeyer S, Forbes SC, Farthing JP. Strategic creatine  supplementation and resistance training in healthy older adults. Appl Physiol Nutr Metab. 2015 Feb 26:1-6.

Rawson ES, Stec MJ, Frederickson SJ, Miles MP. Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain. Nutrition. 2011 Apr;27(4):451-5.

Roberts, PA, Fox, J, Peirce, N, Jones, SW, Casey, A, Greenhaff, PL. Creatine ingestion augments dietary carbohydrate supercompensation during the initial 24h of recovery following prolonged exhaustive exercise in humans. Amino Acids.

Bird SP. Creatine supplementation and exercise performance: a brief review. J Sports Sci Med 2003;2:123-132.

Claudino JG, Mezêncio B, Amaral S, Zanetti V, Benatti F, Roschel H, Gualano B, Amadio AC, Serrão JC. Creatine monohydrate supplementation on lower-limb muscle power in Brazilian elite soccer players. J Int  Soc Sports Nutr 2014;11:32.

Zuniga JM, Housh TJ, Camic CL, Hendrix CR, Mielke M, Johnson GO,  Housh DJ, Schmidt RJ. The effects of creatine monohydrate loading  on anaerobic performance and one-repetition maximum strength. J Strength Cond Res 2012;26:1651-1656.

Rosene J, Matthews T, Ryan C, Belmore K, Bergsten A, Blaisdell J, Gaylord J, Love R, Marrone M, Ward K, Wilson E. Short and longer-term  effects of creatine supplementation on exercise induced muscle damage. J Sports Sci Med 2009;8:89-96.



Veggi K FT, Machado M, Koch AJ, Santana SC, Oliveira SS, Stec MJ. Oral creatine supplementation augments the repeated bout effect. Int J  Sport Nutr Exerc Metab 2013;23:378-387.

Saremi A, Gharakhanloo R, Sharghi S, Gharaati MR, Larijani B, Omidfar K. Effects of oral creatine and resistance training on serum myostatin and GASP-1. Mol Cell Endocrinol, 2009 Dec 22.

Deldicque L, Louis M, Theisen D, Nielens H, Dehoux M, Thissen JP, Rennie MJ, Francaux M. Increased IGF mRNA in human skeletal muscle after creatine supplementation. Med Sci Sports Exerc, 2005 May;37(5):731.

Brilla LR, Haley TF. Effect of magnesium supplementation on strength training in humans. J Am Coll Nutr. 1992 Jun;11(3):326-9.

Candow DG, Chilibeck PD, Burke DG, Mueller KD, Lewis JD. Effect of different frequencies of creatine supplementation on muscle size and strength in young adults. J Strength Cond Res. 2011 Jul;25(7):1831-8.

Cinar, V., Polat, Y., Balaci, A., Mogulkoc, R. Effects of Magnesium Supplementation on Testosterone Levels of Athletes and Sedentary Subjects at Rest and after Exhaustion. Biological Trace Element Research. 2011. 140, 18-23.

Arazi, F. Rahmaninia, K. Hosseini, A. Asadi Effects of short term creatine supplementation de França, Elias, et al. “Creatine HCl and Creatine Monohydrate Improve Strength but Only Creatine HCl Induced Changes on Body Composition in Recreational Weightlifters.” Food and Nutrition Sciences 6.17 (2015): 1624.

Elfego Galvan, Dillon K. Walker, Sunday Y. Simbo, Ryan Dalton, Kyle Levers, Abigail O’Connor, Chelsea Goodenough, Nicholas D. Barringer, Mike Greenwood, Christopher Rasmussen, Stephen B. Smith, Steven E. Riechman, James D. Fluckey, Peter S. Murano,  Conrad P. Earnest and  Richard B. Kreider. Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise performance. Journal 6.) of the International Society of Sports Nutrition201613:12



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