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2023 SUPPLEMENT GUIDE (Which Supplements - What Age) As an endurance athlete, pushing tahletes limits and enhancing your performance normal Ac levels a suppelments pursuit. In this Tame your food desires, suppkements supplements Gut health optimization gained considerable attention, one of them being creatine monohydrate. Not necessarily. Your body actually naturally produces creatine on its own, and further saturating your creatine stores with supplementation might allow you to go a little harder on your next ride, run, or swim, improving your overall health and performance. So should you take it?Journal of the International Society of Sports Nutrition Cratine 18Creatime number: 13 Creatkne this article. Metrics details. Creatie with creatine is very popular xupplements athletes and exercising individuals for improving muscle mass, Vitamin C immune support and recovery.
Accumulating evidence also suggests that creatine supplementation atbletes a variety of beneficial effects in supppements and patient populations. Furthermore, evidence-based research athletew that Creatne supplementation is relatively well tolerated, supplemejts at athletrs dosages i.
Although there are over peer-refereed publications involving creatine supplementation, Creatine supplements for athletes is athlletes surprising that Creafine regarding the efficacy sjpplements safety of creatine still remain. These Anti-angiogenesis approaches in medicine, but Creatine supplements for athletes not limited to: 1.
Does creatine lead to water retention? Is creatine an anabolic skpplements Does Tame your food desires lead to dehydration and muscle cramping? Ahtletes creatine harmful for children and adolescents? Does Fueling performance within limits increase fat athleets Is creatine beneficial for older adults?
Is creatine only effective for males? To answer supplemments questions, an internationally renowned team of supplement experts Crextine formed to perform an evidence-based scientific evaluation of the literature regarding supplemengs supplementation.
Creatine methylguanidine-acetic Creatine supplements for athletes is endogenously formed from suppelments involving the amino acids arginine, glycine and methionine in the athlefes and liver [ 1 ]. According to PubMed archive of biomedical and life sciences journal literature at the U.
Based on the CCreatine popularity of uspplements supplementation, the International Society of Sports Nutrition Leafy greens for fertility published suppkements updated position athleted in on the safety and efficacy of creatine supplementation Creatinee exercise, sport, Creatine supplements for athletes, and medicine [ 2 ].
Athltees comprehensive paper provided an evidence-based review of the literature examining Cfeatine effects Crfatine creatine supplementation on performance, recovery, injury prevention, exercise tolerance and rehabilitation, neuroprotection, aging, clinical and disease state populations, and pregnancy.
Supplemments, the safety profile of creatine Creatkne also reviewed. Athletss of September 1,the paper has supplemrnts viewedtimes and cited Creahine according to Web of Science. Furthermore, Creatime data indicates that the paper has been supplements in athlwtes news outlets, 4 blogs, tweets, 54 Facebook pages, and been uploaded 69 times in video supplemsnts.
Instagram stories suppoements posts are not included as Supplemente data. Does creatine suppplements lead to supplemejts retention? Is creatine is an Crfatine steroid? Creatin creatine supplementation lead to dehydration and muscle Creqtine Is Pycnogenol dosage for erectile dysfunction supplementation harmful for Boost energy levels naturally and adolescents?
Does creatine supplementation increase body fat? Is creatine supplementation beneficial for older adults? Is creatine suppplements only effective for males? Are other forms of creatine similar atnletes superior to monohydrate? To Skinfold measurement for coaches these questions, an internationally renowned team Cfeatine research suppldments, who have collectively published over peer-refereed articles involving creatine athleetes, was formed to perform an fir scientific evaluation of the literature.
Then, the final version of this spplements was reviewed and ror by all authors, therefore reflecting the group opinion. Cteatine does appear that the most common adverse effect of creatine supplementation is water retention in the early stages first several days [ Creatlne ].
For example, Creatime have shown that three days of creatine supplementts increased TBW and extracellular body water ECW [ athetes ] and Natural hunger control supplements water ICW [ 38 ].
Unfortunately, based on these short-term Creatin, this notion caloric restriction and mental health creatine increases water retention over the long-term has been widely accepted [ supppements ].
Atuletes is an osmotically active substance. Thus, an increase in the body's creatine sjpplements could theoretically result suupplements increased water fir.
Creatine is taken up into muscle from circulation by a sodium-dependent creatine transporter [ 1 ]. Since Athlees transport involves sodium, atbletes will also be taken up into muscle Ceeatine help maintain intracellular osmolality. However, Creatlne the activity of the sodium-potassium pumps, wupplements is not Tame your food desires that su;plements sodium concentration is Creatkne affected by creatine supplementation [ 39 ].
A number of exercise training studies e. For example, resistance-trained males who received creatine at a dose of 0. Similarly, males and females ingesting creatine 0. Six weeks of creatine supplementation in non-resistance-trained males at a dosage of 0. In a recent study examining the effects of creatine supplementation combined with resistance exercise for 8 weeks, Ribeiro et al.
Importantly, the ratio of skeletal muscle mass to ICW remained similar in both groups. It is important to highlight that the ICW is an important cellular signal for protein synthesis and thus drives an increase in muscle mass over time [ 46 ]. In summary, while there is some evidence to suggest that creatine supplementation increases water retention, primarily attributed to increases in intracellular volume, over the short term, there are several other studies suggesting it does not alter total body water intra or extracellular relative to muscle mass over longer periods of time.
As a result, creatine supplementation may not lead to water retention. Anabolic steroids are a synthetic version of testosterone, an androgenic hormone which is also produced endogenously within both males and females, and is used in conjunction with resistance training with the intent of enhancing muscle mass and strength due to increases in muscle protein synthesis [ 47 ].
Creatine is converted to phosphocreatine PCrregulated by the enzyme creatine kinase CK in muscle and used to create intracellular adenosine triphosphate ATP production [ 1 ]. Creatine supplementation, however, can increase the capacity of ATP and energy produced during heavy anaerobically-related exercise, thereby possibly increasing muscle power, repetitions and exercise volume which can subsequently contribute to muscle performance and hypertrophy over the course of a training period [ 2 ].
While the physiological and performance outcomes of anabolic steroids and creatine can be similar, their mechanisms of action and legal categorization are not. Anabolic steroids are drugs, with a different chemical structure than creatine, and are Class C, Schedule III controlled substances regulated by the Food and Drug Administration FDA and subject to the regulatory control provisions of the Controlled Substances Act CSA set forth by the Drug Enforcement Association DEA.
Creatine, on the other hand, like many other dietary supplements fits well within the confines of The Dietary Supplement Health and Education Act of "DSHEA"which is a statute of United States Federal legislation which defines and regulates dietary supplements by the Federal Drug Administration FDA for Good Manufacturing Practices GMP.
However, there are no legal ramifications for the possession or ingestion of creatine. In summary, because creatine has a completely different chemical structure, it is not an anabolic steroid. In skeletal muscle, both creatine and PCr are degraded non-enzymatically to creatinine, which is exported to the blood and excreted in the urine [ 1 ].
Healthy kidneys filter creatinine, which would otherwise increase in the blood. Therefore, blood creatinine levels can be used as a proxy marker of kidney function. However, the amount of creatinine in the blood is related to muscle mass i.
males have higher blood creatinine than females and both dietary creatine and creatinine intake [ 35 ]. Both blood and urinary creatinine may be increased by ingestion of creatine supplementation and creatine containing foods, such as meat. In reality, transient increases in blood or urinary creatine or creatinine due to creatine supplementation are unlikely to reflect a decrease in kidney function.
In a review of creatine supplementation studies, Persky and Rawson [ 50 ] found no increase in serum creatinine in 12 studies, 8 studies showed an increase that remained within the normal range, and only 2 studies showed an increase above normal limits although not different from the control group in one study.
Ina case study of a young male with focal segmental glomerulosclerosis and relapsing nephrotic syndrome was reported [ 51 ]. The young male, who had kidney disease for 8 years and was treated with cyclosporine i. Based on increased blood levels of creatinine and subsequent estimate of calculated creatinine clearance, his kidney health was presumed to be deteriorating, although he was otherwise in good health.
The patient was encouraged to discontinue creatine supplementation. At this time, it was already known that blood and urine creatinine levels can increase following ingestion of creatine containing food products, including creatine supplements [ 35 ]. This was ignored by the authors of this case study, as was the inclusion of two investigations which demonstrated that creatine supplementation did not negatively impact renal function [ 5253 ].
serving; see [ 54 ]. In response to this case study, two separate teams of experts in creatine metabolism wrote letters to the editor of Lancet [ 5355 ]. Interestingly, Gualano et al.
Similar to the case report by Pritchard and Kalra [ 51 ], these additional case reports were confounded by medications, pre-existing kidney disease, concomitant supplement ingestion, inappropriate creatine dosages e.
It is prudent to be cautious when ingesting any dietary supplement or medication. young, physically fit, healthy individuals since after Harris et al. published their seminal work [ 60 ]. After nearly 30 years of post-marketing surveillance, thousands of exposures, and multiple clinical trials, no such evidence exists.
It is important to note that the results of van der Merwe et al. DHT is a metabolite of testosterone, formed when the enzyme 5-alpha-reductase converts free testosterone to DHT [ 63 ].
In males, DHT can bind to androgen receptors in susceptible hair follicles and cause them to shrink, ultimately leading to hair loss [ 64 ]. However, in the van der Merwe et al.
Free testosterone was not measured. Moreover, the increase in DHT and the DHT: testosterone ratio remained well within normal clinical limits.
To date, 12 other studies have investigated the effects of creatine supplementation i. Two studies reported small, physiologically insignificant increases in total testosterone after six and seven days of supplementation [ 6566 ], while the remaining ten studies reported no change in testosterone concentrations.
In five of these studies [ 6768697071 ], free testosterone, which the body uses to produce DHT, was also measured and no increases were found.
Speculation exists that creatine supplementation causes dehydration and muscle cramping [ 7273 ]. The physiological rationale suggesting that creatine supplementation may cause dehydration and muscle cramping is based on the premise that creatine is an osmotically active substance found primarily in skeletal muscle and may alter whole-body fluid distribution by preferentially increasing intracellular water uptake and retention, particularly over the short-term [ 3875 ].
The initial loading phase of creatine supplementation i. Some anecdotal evidence indicates that creatine users perceive supplementation to result in some adverse effects [ 77 ].
Importantly, these studies failed to control for the use of other supplements and the dosage of creatine ingested. Greenwood et al. However, these self-report surveys are in contradiction to experimental and clinical evidence.
Injuries treated by the athletic training staff were monitored. Non-contact joint injuries, contact injuries, illnesses, missed practices due to injuries, and players lost for the season were not different between groups.
These beneficial effects from creatine may be explained by fluid distribution and electrolyte imbalances, as previously discussed.
: Creatine supplements for athletes| Maybe Endurance Athletes Should Take Creatine After All | As a result of hormone-driven changes in endogenous creatine synthesis, creatine transport, and creatine kinase CK kinetics, creatine bioavailability throughout various stages of female reproduction is altered, highlighting the potential positive implications for creatine supplementation in females [ 29 ]. Non steroidal anti-inflammatory drugs NSAIDs Taking creatine with these pain relievers may increase the risk of kidney damage. Brosnan ME, Brosnan JT. However, it is important to note that none of the performance-focused studies included in the Jagim et al. Article CAS PubMed Google Scholar Ellery SJ, Walker DW, Dickinson H. |
| The Pros and Cons of Creatine Monohydrate for Endurance Athletes | Effects of creatine loading and prolonged creatine MRI and radiation therapy on body composition, fuel ror, sprint and endurance Tame your food desires in humans. Normal Ac levels CP, et normal Ac levels. Volek JS, Duncan ND, Mazzetti SA, Staron RS, Putukian M, Gomez AL, Pearson DR, Fink WJ, Kraemer WJ. Creatine supplementation Creeatine not affect clinical health markers in football players. However, there is no evidence that it has the same effect in humans Read more Spirit of Sport blog CCreatine. de Guingand DL, Palmer KR, Snow RJ, Davies-Tuck ML, Ellery SJ. |
| Maybe Endurance Athletes Should Take Creatine After All | Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans. Article CAS PubMed Google Scholar Kayton S, Cullen RW, Memken JA, Rutter R. Deminice R, Jordao AA. Article CAS PubMed PubMed Central Google Scholar Wallimann T, et al. Kley RA, Tarnopolsky MA, Vorgerd M. For example, resistance-trained males who received creatine at a dose of 0. Lopez RM, et al. |
| Continue reading | In one study in individuals with this disease, combining creatine with weight training improved strength and daily function to a greater extent than training alone A key factor in several neurological diseases is a reduction of phosphocreatine in your brain Research in animals suggests that taking creatine supplements may treat other diseases too, including 35 , 36 , 37 , 38 :. Creatine has also shown benefits against amyotrophic lateral sclerosis ALS , a disease that affects the motor neurons that are essential for movement. Although more studies are needed in humans, some researchers believe that creatine supplements can serve as a defense against neurological diseases when used alongside conventional medicines. Research suggests that creatine supplements may lower blood sugar levels by increasing the function of glucose transporter type 4 GLUT-4 , a molecule that brings blood sugar into your muscles 40 , 41 , 42 , A week study examined how creatine affects blood sugar levels after a high carb meal. People who combined creatine and exercise exhibited better blood sugar control than those who only exercised Short-term blood sugar response to a meal is an important marker of diabetes risk. The faster your body clears sugar from the blood, the better Creatine plays an important role in brain health and function Research demonstrates that your brain requires a significant amount of ATP when performing difficult tasks Supplements can increase phosphocreatine stores in your brain to help it produce more ATP. Creatine may also aid brain function by increasing dopamine levels and mitochondrial function 25 , 45 , As meat is the best dietary source of creatine, vegetarians often have low levels. For older individuals, supplementing with creatine for 2 weeks significantly improved memory and recall ability In older adults, creatine may boost brain function, protect against neurological diseases, and reduce age-related loss of muscle and strength Despite such positive findings, more research is needed in young, healthy individuals who eat meat or fish regularly. Creatine supplements may also reduce fatigue and tiredness Another study determined that creatine led to reduced fatigue and increased energy levels during sleep deprivation Creatine also reduced fatigue in athletes taking a cycling test and has been used to decrease fatigue when exercising in high heat 51 , You can find a wide selection online. It has been researched for more than years, and numerous studies support its safety for long-term use. Clinical trials lasting up to 5 years report no adverse effects in healthy individuals 1. At the end of the day, creatine is an effective supplement with powerful benefits for both athletic performance and health. It may boost brain function , fight certain neurological diseases, improve exercise performance, and accelerate muscle growth. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Creatine is a well-studied supplement with proven benefits for high intensity exercise. This article explains how creatine can improve your exercise…. Looking for a supplement to boost your exercise performance? Creatine monohydrate is a great option. Here's why it's the best form of creatine you can…. Creatine is an effective and well-researched supplement. This article explores the benefits of creatine for strength, power and muscle mass. Creatine supplements have been shown to provide several sports performance and health benefits, but they may have downsides as well. Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. Hespel P, Derave W. Ergogenic effects of creatine in sports and rehabilitation. Hespel P, et al. Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans. Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilization. Jacobs PL, et al. Oral creatine supplementation enhances upper extremity work capacity in persons with cervical-level spinal cord injury. Arch Phys Med Rehabil. Tyler TF, et al. The effect of creatine supplementation on strength recovery after anterior cruciate ligament ACL reconstruction: a randomized, placebo-controlled, double-blind trial. Am J Sports Med. Perret C, Mueller G, Knecht H. Influence of creatine supplementation on m wheelchair performance: a pilot study. Spinal Cord. Kley RA, Vorgerd M, Tarnopolsky MA. Sullivan PG, et al. Dietary supplement creatine protects against traumatic brain injury. Ann Neurol. Hausmann ON, et al. Protective effects of oral creatine supplementation on spinal cord injury in rats. Prass K, et al. Improved reperfusion and neuroprotection by creatine in a mouse model of stroke. J Cereb Blood Flow Metab. Adcock KH, et al. Neuroprotection of creatine supplementation in neonatal rats with transient cerebral hypoxia-ischemia. Dev Neurosci. Zhu S, et al. Prophylactic creatine administration mediates neuroprotection in cerebral ischemia in mice. J Neurosci. Allah Yar R, Akbar A, Iqbal F. Brain Res. Rabchevsky AG, et al. Creatine diet supplement for spinal cord injury: influences on functional recovery and tissue sparing in rats. J Neurotrauma. Freire Royes LF, Cassol G. The effects of Creatine supplementation and physical exercise on traumatic brain injury. Mini Rev Med Chem. Stockler-Ipsiroglu S, van Karnebeek CD. Cerebral creatine deficiencies: a group of treatable intellectual developmental disorders. Semin Neurol. Longo N, et al. Disorders of creatine transport and metabolism. Am J Med Genet C Semin Med Genet. Nasrallah F, Feki M, Kaabachi N. Creatine and creatine deficiency syndromes: biochemical and clinical aspects. Mercimek-Mahmutoglu S, et al. GAMT deficiency: features, treatment, and outcome in an inborn error of creatine synthesis. Stromberger C, Bodamer OA, Stockler-Ipsiroglu S. Clinical characteristics and diagnostic clues in inborn errors of creatine metabolism. Battini R, et al. Arginine:glycine amidinotransferase AGAT deficiency in a newborn: early treatment can prevent phenotypic expression of the disease. J Pediatr. Stockler-Ipsiroglu S, et al. Guanidinoacetate methyltransferase GAMT deficiency: outcomes in 48 individuals and recommendations for diagnosis, treatment and monitoring. Mol Genet Metab. Valtonen M, et al. Central nervous system involvement in gyrate atrophy of the choroid and retina with hyperornithinaemia. Nanto-Salonen K, et al. Reduced brain creatine in gyrate atrophy of the choroid and retina with hyperornithinemia. Heinanen K, et al. Creatine corrects muscle 31P spectrum in gyrate atrophy with hyperornithinaemia. Eur J Clin Invest. Vannas-Sulonen K, et al. Gyrate atrophy of the choroid and retina. A five-year follow-up of creatine supplementation. Sipila I, et al. Supplementary creatine as a treatment for gyrate atrophy of the choroid and retina. N Engl J Med. Evangeliou A, et al. Clinical applications of creatine supplementation on paediatrics. Curr Pharm Biotechnol. Verbruggen KT, et al. Global developmental delay in guanidionacetate methyltransferase deficiency: differences in formal testing and clinical observation. Eur J Pediatr. Ensenauer R, et al. Guanidinoacetate methyltransferase deficiency: differences of creatine uptake in human brain and muscle. Ogborn DI, et al. Effects of creatine and exercise on skeletal muscle of FRG1-transgenic mice. Can J Neurol Sci. Louis M, et al. Beneficial effects of creatine supplementation in dystrophic patients. Banerjee B, et al. Effect of creatine monohydrate in improving cellular energetics and muscle strength in ambulatory Duchenne muscular dystrophy patients: a randomized, placebo-controlled 31P MRS study. Magn Reson Imaging. Felber S, et al. Oral creatine supplementation in Duchenne muscular dystrophy: a clinical and 31P magnetic resonance spectroscopy study. Neurol Res. Radley HG, et al. Duchenne muscular dystrophy: focus on pharmaceutical and nutritional interventions. Int J Biochem Cell Biol. Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy. Adhihetty PJ, Beal MF. Creatine and its potential therapeutic value for targeting cellular energy impairment in neurodegenerative diseases. Neuromolecular Med. Verbessem P, et al. Dedeoglu A, et al. Andreassen OA, et al. Ferrante RJ, et al. Matthews RT, et al. Bender A, et al. Long-term creatine supplementation is safe in aged patients with Parkinson disease. Nutr Res. Hass CJ, Collins MA, Juncos JL. Resistance training with creatine monohydrate improves upper-body strength in patients with Parkinson disease: a randomized trial. Neurorehabil Neural Repair. Creatine supplementation in Parkinson disease: a placebo-controlled randomized pilot trial. Komura K, et al. Effectiveness of creatine monohydrate in mitochondrial encephalomyopathies. Tarnopolsky MA, Parise G. Direct measurement of high-energy phosphate compounds in patients with neuromuscular disease. Tarnopolsky MA, Roy BD, MacDonald JR. A randomized, controlled trial of creatine monohydrate in patients with mitochondrial cytopathies. Increases in cortical glutamate concentrations in transgenic amyotrophic lateral sclerosis mice are attenuated by creatine supplementation. Choi JK, et al. Magnetic resonance spectroscopy of regional brain metabolite markers in FALS mice and the effects of dietary creatine supplementation. Eur J Neurosci. Derave W, et al. Skeletal muscle properties in a transgenic mouse model for amyotrophic lateral sclerosis: effects of creatine treatment. Drory VE, Gross D. No effect of creatine on respiratory distress in amyotrophic lateral sclerosis. Amyotroph Lateral Scler Other Motor Neuron Disord. Ellis AC, Rosenfeld J. The role of creatine in the management of amyotrophic lateral sclerosis and other neurodegenerative disorders. CNS Drugs. Mazzini L, et al. Effects of creatine supplementation on exercise performance and muscular strength in amyotrophic lateral sclerosis: preliminary results. J Neurol Sci. Vielhaber S, et al. Effect of creatine supplementation on metabolite levels in ALS motor cortices. Exp Neurol. Hultman J, et al. Myocardial energy restoration of ischemic damage by administration of phosphoenolpyruvate during reperfusion. A study in a paracorporeal rat heart model. Eur Surg Res. Thelin S, et al. Metabolic and functional effects of creatine phosphate in cardioplegic solution. Studies on rat hearts during and after normothermic ischemia. Scand J Thorac Cardiovasc Surg. Osbakken M, et al. Creatine and cyclocreatine effects on ischemic myocardium: 31P nuclear magnetic resonance evaluation of intact heart. Thorelius J, et al. Biochemical and functional effects of creatine phosphate in cardioplegic solution during aortic valve surgery—a clinical study. Thorac Cardiovasc Surg. Boudina S, et al. Alteration of mitochondrial function in a model of chronic ischemia in vivo in rat heart. Am J Physiol Heart Circ Physiol. Laclau MN, et al. Cardioprotection by ischemic preconditioning preserves mitochondrial function and functional coupling between adenine nucleotide translocase and creatine kinase. J Mol Cell Cardiol. Conorev EA, Sharov VG, Saks VA. Improvement in contractile recovery of isolated rat heart after cardioplegic ischaemic arrest with endogenous phosphocreatine: involvement of antiperoxidative effect? Cardiovasc Res. Sharov VG, et al. Protection of ischemic myocardium by exogenous phosphocreatine. Morphologic and phosphorus nuclear magnetic resonance studies. J Thorac Cardiovasc Surg. Anyukhovsky EP, et al. Effect of phosphocreatine and related compounds on the phospholipid metabolism of ischemic heart. Biochem Med Metab Biol. Protection of ischemic myocardium by exogenous phosphocreatine neoton : pharmacokinetics of phosphocreatine, reduction of infarct size, stabilization of sarcolemma of ischemic cardiomyocytes, and antithrombotic action. Gualano B, et al. Creatine supplementation in the aging population: effects on skeletal muscle, bone and brain. Earnest CP, Almada AL, Mitchell TL. High-performance capillary electrophoresis-pure creatine monohydrate reduces blood lipids in men and women. Creatine supplementation prevents fatty liver in rats fed choline-deficient diet: a burden of one-carbon and fatty acid metabolism. J Nutr Biochem. Creatine supplementation prevents hyperhomocysteinemia, oxidative stress and cancer-induced cachexia progression in Walker tumor-bearing rats. Lawler JM, et al. Direct antioxidant properties of creatine. Biochem Biophys Res Commun. Rakpongsiri K, Sawangkoon S. Protective effect of creatine supplementation and estrogen replacement on cardiac reserve function and antioxidant reservation against oxidative stress in exercise-trained ovariectomized hamsters. Int Heart J. Rahimi R, et al. Effects of creatine monohydrate supplementation on exercise-induced apoptosis in athletes: a randomized, double-blind, and placebo-controlled study. J Res Med Sci. Deminice R, Jordao AA. Creatine supplementation decreases plasma lipid peroxidation markers and enhances anaerobic performance in rats. Redox Rep. Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial. Creatine supplementation increases soleus muscle creatine content and lowers the insulinogenic index in an animal model of inherited type 2 diabetes. Int J Mol Med. Alves CR, et al. Creatine-induced glucose uptake in type 2 diabetes: a role for AMPK-alpha? Smith RN, Agharkar AS, Gonzales EB. A review of creatine supplementation in age-related diseases: more than a supplement for athletes. Patra S, et al. A short review on creatine-creatine kinase system in relation to cancer and some experimental results on creatine as adjuvant in cancer therapy. Canete S, et al. Does creatine supplementation improve functional capacity in elderly women? Effect of creatine supplementation during resistance training on muscle accretion in the elderly. Comparison of creatine supplementation before versus after supervised resistance training in healthy older adults. Res Sports Med. Low-dose creatine combined with protein during resistance training in older men. Chilibeck PD, et al. Effects of creatine and resistance training on bone health in postmenopausal women. Neves Jr M, et al. Beneficial effect of creatine supplementation in knee osteoarthritis. Creatine supplementation in fibromyalgia: a randomized, double-blind, placebo-controlled trial. Arthritis Care Res Hoboken. Roitman S, et al. Creatine monohydrate in resistant depression: a preliminary study. Bipolar Disord. A potential role for creatine in drug abuse? Mol Neurobiol. Toniolo RA, et al. Cognitive effects of creatine monohydrate adjunctive therapy in patients with bipolar depression: Results from a randomized, double-blind, placebo-controlled trial. J Affect Disord. Dechent P, et al. Increase of total creatine in human brain after oral supplementation of creatine-monohydrate. Lyoo IK, et al. Multinuclear magnetic resonance spectroscopy of high-energy phosphate metabolites in human brain following oral supplementation of creatine-monohydrate. Psychiatry Res. Pan JW, Takahashi K. Cerebral energetic effects of creatine supplementation in humans. Am J Physiol Regul Integr Comp Physiol. Watanabe A, Kato N, Kato T. Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation. Neurosci Res. Rae C, et al. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior. Physiol Behav. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. Psychopharmacology Berl. Ling J, Kritikos M, Tiplady B. Cognitive effects of creatine ethyl ester supplementation. Behav Pharmacol. Ostojic SM. Guanidinoacetic acid as a performance-enhancing agent. Ostojic SM, et al. Guanidinoacetic acid versus creatine for improved brain and muscle creatine levels: a superiority pilot trial in healthy men. Ellery SJ, et al. Renal dysfunction in early adulthood following birth asphyxia in male spiny mice, and its amelioration by maternal creatine supplementation during pregnancy. Pediatr Res. LaRosa DA, et al. Maternal creatine supplementation during pregnancy prevents acute and long-term deficits in skeletal muscle after birth asphyxia: a study of structure and function of hind limb muscle in the spiny mouse. Ellery SJ, Walker DW, Dickinson H. Creatine for women: a review of the relationship between creatine and the reproductive cycle and female-specific benefits of creatine therapy. Dietary creatine supplementation during pregnancy: a study on the effects of creatine supplementation on creatine homeostasis and renal excretory function in spiny mice. Dickinson H, et al. Creatine supplementation during pregnancy: summary of experimental studies suggesting a treatment to improve fetal and neonatal morbidity and reduce mortality in high-risk human pregnancy. BMC Pregnancy Childbirth. Bortoluzzi VT, et al. Co-administration of creatine plus pyruvate prevents the effects of phenylalanine administration to female rats during pregnancy and lactation on enzymes activity of energy metabolism in cerebral cortex and hippocampus of the offspring. Neurochem Res. Vallet JL, Miles JR, Rempel LA. Effect of creatine supplementation during the last week of gestation on birth intervals, stillbirth, and preweaning mortality in pigs. J Anim Sci. Creatine pretreatment prevents birth asphyxia-induced injury of the newborn spiny mouse kidney. Maternal dietary creatine supplementation does not alter the capacity for creatine synthesis in the newborn spiny mouse. Reprod Sci. Ireland Z, et al. A maternal diet supplemented with creatine from mid-pregnancy protects the newborn spiny mouse brain from birth hypoxia. Geller AI, et al. Emergency department visits for adverse events related to dietary supplements. Zorzela L, et al. Serious adverse events associated with pediatric complementary and alternative medicine. Eur J Integr Med. CFSAN Adverse Event Reporting System CAERS. Accessed 18 Apr Creatine supplementation patterns and perceived effects in select division I collegiate athletes. Hile AM, et al. Creatine supplementation and anterior compartment pressure during exercise in the heat in dehydrated men. Poortmans JR, et al. Effect of short-term creatine supplementation on renal responses in men. Eur J Appl Physiol Occup Physiol. Robinson TM, et al. Dietary creatine supplementation does not affect some haematological indices, or indices of muscle damage and hepatic and renal function. Groeneveld GJ, et al. Few adverse effects of long-term creatine supplementation in a placebo-controlled trial. Effects of creatine supplementation on renal function: a randomized, double-blind, placebo-controlled clinical trial. Lugaresi R, et al. Does long-term creatine supplementation impair kidney function in resistance-trained individuals consuming a high-protein diet? Farquhar WB, Zambraski EJ. Curr Sports Med Rep. Thorsteinsdottir B, Grande JP, Garovic VD. Acute renal failure in a young weight lifter taking multiple food supplements, including creatine monohydrate. J Ren Nutr. Kuehl K, Goldberg L, Elliot D, Renal insufficiency after creatine supplementation in a college football athlete Abstract. Pritchard NR, Kalra PA. Renal dysfunction accompanying oral creatine supplements. Barisic N, et al. Effects of oral creatine supplementation in a patient with MELAS phenotype and associated nephropathy. Juhn MS, Tarnopolsky M. Potential side effects of oral creatine supplementation: a critical review. Juhn MS. Oral creatine supplementation: separating fact from hype. Phys Sportsmed. Benzi G. Is there a rationale for the use of creatine either as nutritional supplementation or drug administration in humans participating in a sport? Pharmacol Res. Benzi G, Ceci A. Creatine as nutritional supplementation and medicinal product. Poortmans JR, Francaux M. Long-term oral creatine supplementation does not impair renal function in healthy athletes. Francaux M, et al. Effect of exogenous creatine supplementation on muscle PCr metabolism. Adverse effects of creatine supplementation: fact or fiction? Ferreira LG, et al. Effects of creatine supplementation on body composition and renal function in rats. Baracho NC, et al. Study of renal and hepatic toxicity in rats supplemented with creatine. Acta Cir Bras. Creatine supplementation does not impair kidney function in type 2 diabetic patients: a randomized, double-blind, placebo-controlled, clinical trial. Taes YE, et al. Creatine supplementation does not decrease total plasma homocysteine in chronic hemodialysis patients. Kidney Int. Shelmadine BD, et al. The effects of supplementation of creatine on total homocysteine. J Ren Nurs. Effects of thirty days of creatine supplementation on total homocysteine in a pilot study of end-stage renal disease patients. Pline KA, Smith CL. The effect of creatine intake on renal function. Ann Pharmacother. Persky AM, Rawson ES. Safety of creatine supplementation. In sickness and in health: the widespread application of creatine supplementation. Williams MH. Facts and fallacies of purported ergogenic amino acid supplements. Clin Sports Med. Download references. We would like to thank all of the participants and researchers who contributed to the research studies and reviews described in this position stand. Your dedication to conducing groundbreaking research has improved the health and well-being of countless athletes and patients. Prepared as a Position Stand on behalf of the International Society of Sport Nutrition with approval of Editors-In-Chief, Founders, and Research Committee Members. RBK prepared the manuscript. Remaining coauthors reviewed, edited, and approved the final manuscript. The manuscript was then approved by the Research Committee and Editors-In Chief to represent the official position of the International Society of Sports Nutrition. RBK is a co-founder of the International Society of Sports Nutrition ISSN and has received externally-funded grants from industry to conduct research on creatine, serves as a scientific and legal consultant, and is a university approved scientific advisor for Nutrabolt. He prepared this position stand update at the request of the Council for Responsible Nutrition and ISSN. DSK is a co-founder of the ISSN who works for a contract research organization QPS. Sports Health: A Multidisciplinary Approach. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. Jäger R, Purpura M, Shao D, Inoue T, Kreider RB. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. Ramírez-Campillo R, González-Jurado JA, Martínez C, Nakamura FY, Peñailillo L, Meylan CMP, Caniuqueo A, Cañas-Jamet R, Moran J, Alonso-Martínez AM, Izquierdo M. Effects of plyometric training and creatine supplementation on maximal-intensity exercise and endurance in female soccer players. J Sci Med Sport. Williams J, Abt G, Kilding A. Effects of Creatine Monohydrate Supplementation on Simulated Soccer Performance. Int J Sports Physiol Perform. van Loon LJ, Oosterlaar A, Hartgens F, Hesselink M, Snow R, Wagenmakers AJM. Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. Clin Sci. Cooper R, Naclerio F, Allgrove J, Jiminez A. Van Schuylenbergh R, Van Leemputte M, Hespel P. Effects of oral creatine-pyruvate supplementation in cycling performance. Int J Sports Med. Reardon T, Ruell P, Fiatarone Singh M, Thompson C, Rooney K. Creatine supplementation does not enhance submaximal aerobic training adaptations in healthy young men and women. Eur J Appl Physiol. Murphy A, Watsford M, Coutts AJ, Richards D. Effects of creatine supplementation on aerobic power and cardiovascular structure and function. Kilduff L, Gerogiades E, James N, Minnion R, Mitchell M, Kingsmore D, Hadjicharlambous M, Pitsiladis Y. The effects of creatine supplementation on cardiovascular, metabolic, and thermoregulatory responses during exercise in the heat in endurance-trained humans. Int J Sport Nutr Exerc Metab. Creatine, cognition, and concussion: What does the evidence really show? Are extreme glycogen loading protocols necessary? |
| What is Creatine? | Next to protein powders , creatine is one of the most widely used supplements to improve athletic performance and increase strength. But you might be wondering, what exactly is creatine? While it is best known as a popular supplement, creatine is actually a naturally occurring compound in certain foods, like meat and fish. Your pancreas, liver, and kidneys are primarily where creatine is synthesized. On average, your body can produce around grams of creatine per day. As for the creatine content of meat and fish, the amount is pretty small. In fact, you would need to consume approximately 1 pound 16 ounces of these foods to obtain grams of creatine. From there, it can be used as a quick energy source for short bursts of high-intensity activities as well as replenish your ATP stores the primary energy for cells. This is where creatine shines, providing that fast fuel and contributing to ATP storage. For this purpose , creatine is the safest and most effective nutritional supplement currently available. When choosing a creatine supplement, know that there are several types. The most widely used and researched is creatine monohydrate, but other forms include creatine ethyl ester, buffered creatine, and creatine hydrochloride creatine hcl. Creatine monohydrate: This is a white, crystalline powder that is quickly absorbed and transferred from your blood to your muscles to be used for energy. To date, no long-term health risks have been reported with extended use up to four years , however, some people report short-term water retention and decreased urinary volume, resulting in bloating and temporary weight gain 2 -5 pounds. In addition, a potentially increased risk of compartment syndrome and muscle cramps has been reported. In terms of anti-doping risks, athletes should be careful about using creatine supplements because all supplements come with some level of risk due to the post-market regulatory process, which means that products contaminated with banned substances make it onto store shelves. org or call , option 2. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Read more Spirit of Sport blog posts. What is creatine? Where can I get creatine? Is creatine performance enhancing? Is there a medical use for creatine? Are creatine supplements safe? More questions? In order to work as intended, this site stores cookies on your device. However, you may visit "Cookie Settings" to provide a controlled consent. To learn more about the cookies we use, please read our Privacy and Cookie Policy. Curr Opin Clin Nutr Metab Care. Candow DG, et al. Strategic creatine supplementation and resistance training in healthy older adults. Appl Physiol Nutr Metab. Moon A, et al. Creatine supplementation: can it improve quality of life in the elderly without associated resistance training? Curr Aging Sci. Rawson ES, Venezia AC. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Candow DG. Sarcopenia: current theories and the potential beneficial effect of creatine application strategies. Candow DG, Chilibeck PD. Potential of creatine supplementation for improving aging bone health. J Nutr Health Aging. Kreider RB. Effects of creatine supplementation on performance and training adaptations. Casey A, et al. Creatine ingestion favorably affects performance and muscle metabolism during maximal exercise in humans. Greenhaff PL, et al. Influence of oral creatine supplementation of muscle torque during repeated bouts of maximal voluntary exercise in man. Steenge GR, Simpson EJ, Greenhaff PL. Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. Greenwood M, et al. Differences in creatine retention among three nutritional formulations of oral creatine supplements. J Exerc Physiol Online. Vandenberghe K, et al. Long-term creatine intake is beneficial to muscle performance during resistance training. Kim HJ, et al. Studies on the safety of creatine supplementation. Jager R, et al. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Article PubMed PubMed Central CAS Google Scholar. Howard AN, Harris RC. Compositions containing creatine, U. Office, Editor. United States: United States Patent Office, United States Government; Edgar G, Shiver HE. The equilibrium between creatine and creatinine, in aqueous solution: the effect of hydrogen ion. J Am Chem Soc. Deldicque L, et al. Kinetics of creatine ingested as a food ingredient. Eur J Appl Physiol. Persky AM, Brazeau GA, Hochhaus G. Pharmacokinetics of the dietary supplement creatine. Clin Pharmacokinet. Effects of serum creatine supplementation on muscle creatine content. J Exerc Physiologyonline. Spillane M, et al. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. Jagim AR, et al. A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate. Galvan E, et al. Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise performance. Cornish SM, Chilibeck PD, Burke DG. The effect of creatine monohydrate supplementation on sprint skating in ice-hockey players. J Sports Med Phys Fitness. Dawson B, Vladich T, Blanksby BA. Effects of 4 weeks of creatine supplementation in junior swimmers on freestyle sprint and swim bench performance. PubMed Google Scholar. Grindstaff PD, et al. Effects of creatine supplementation on repetitive sprint performance and body composition in competitive swimmers. Int J Sport Nutr. Juhasz I, et al. Creatine supplementation improves the anaerobic performance of elite junior fin swimmers. Acta Physiol Hung. Silva AJ, et al. Effect of creatine on swimming velocity, body composition and hydrodynamic variables. Effects of creatine supplementation on body composition, strength, and sprint performance. Stone MH, et al. Effects of in-season 5 weeks creatine and pyruvate supplementation on anaerobic performance and body composition in American football players. Bemben MG, et al. Creatine supplementation during resistance training in college football athletes. Hoffman J, et al. Int J Sport Nutr Exerc Metab. Chilibeck PD, Magnus C, Anderson M. Effect of in-season creatine supplementation on body composition and performance in rugby union football players. Claudino JG, et al. Creatine monohydrate supplementation on lower-limb muscle power in Brazilian elite soccer players. Kerksick CM, et al. Impact of differing protein sources and a creatine containing nutritional formula after 12 weeks of resistance training. The effects of creatine monohydrate supplementation with and without D-pinitol on resistance training adaptations. Volek JS, et al. Creatine supplementation enhances muscular performance during high-intensity resistance exercise. J Am Diet Assoc. Physiological responses to short-term exercise in the heat after creatine loading. The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults-a meta-analysis. Lanhers C, et al. Creatine supplementation and lower limb strength performance: a systematic review and meta-analyses. Wiroth JB, et al. Effects of oral creatine supplementation on maximal pedalling performance in older adults. McMorris T, et al. Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. Rawson ES, Clarkson PM. Acute creatine supplementation in older men. Int J Sports Med. Aguiar AF, et al. Long-term creatine supplementation improves muscular performance during resistance training in older women. Tarnopolsky MA, MacLennan DP. Creatine monohydrate supplementation enhances high-intensity exercise performance in males and females. Ziegenfuss TN, et al. Effect of creatine loading on anaerobic performance and skeletal muscle volume in NCAA division I athletes. Ayoama R, Hiruma E, Sasaki H. Effects of creatine loading on muscular strength and endurance of female softball players. Johannsmeyer S, et al. Effect of creatine supplementation and drop-set resistance training in untrained aging adults. Exp Gerontol. Ramirez-Campillo R, et al. Effects of plyometric training and creatine supplementation on maximal-intensity exercise and endurance in female soccer players. J Sci Med Sport. Rodriguez NR, et al. Position of the American Dietetic Association, dietitians of Canada, and the American college of sports medicine: nutrition and athletic performance. Article PubMed CAS Google Scholar. Thomas DT, Erdman KA, Burke LM. Position of the academy of nutrition and dietetics, dietitians of Canada, and the American college of sports medicine: nutrition and athletic performance. J Acad Nutr Diet. Fraczek B, et al. Prevalence of the use of effective ergogenic aids among professional athletes. Rocz Panstw Zakl Hig. Brown D, Wyon M. An international study on dietary supplementation use in dancers. Med Probl Perform Art. McGuine TA, Sullivan JC, Bernhardt DT. Creatine supplementation in high school football players. Clin J Sport Med. Mason MA, et al. Use of nutritional supplements by high school football and volleyball players. Iowa Orthop J. CAS PubMed PubMed Central Google Scholar. LaBotz M, Smith BW. Creatine supplement use in an NCAA division I athletic program. Sheppard HL, et al. Use of creatine and other supplements by members of civilian and military health clubs: a cross-sectional survey. Knapik JJ, et al. Prevalence of dietary supplement use by athletes: systematic review and meta-analysis. Supplement use by UK-based British army soldiers in training. Huang SH, Johnson K, Pipe AL. The use of dietary supplements and medications by Canadian athletes at the Atlanta and Sydney olympic games. Scofield DE, Unruh S. Dietary supplement use among adolescent athletes in central Nebraska and their sources of information. NCAA National Study of Substance Use Habits of College Student-Athletes. Accessed 22 Apr Nelson AG, et al. Muscle glycogen supercompensation is enhanced by prior creatine supplementation. Cooke MB, et al. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. Santos RV, et al. The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30 km race. Life Sci. Deminice R, et al. Effects of creatine supplementation on oxidative stress and inflammatory markers after repeated-sprint exercise in humans. Effects of ingesting supplements designed to promote lean tissue accretion on body composition during resistance training. Effects of nutritional supplementation during off-season college football training on body composition and strength. Earnest CP, et al. The effect of creatine monohydrate ingestion on anaerobic power indices, muscular strength and body composition. Acta Physiol Scand. Creatine supplementation during college football training does not increase the incidence of cramping or injury. Cramping and injury incidence in collegiate football players Are reduced by creatine supplementation. J Athl Train. PubMed PubMed Central Google Scholar. Cancela P, et al. Creatine supplementation does not affect clinical health markers in football players. Br J Sports Med. Schroder H, Terrados N, Tramullas A. Risk assessment of the potential side effects of long-term creatine supplementation in team sport athletes. Eur J Nutr. Rosene JM, Whitman SA, Fogarty TD. A comparison of thermoregulation with creatine supplementation between the sexes in a thermoneutral environment. Twycross-Lewis R, et al. The effects of creatine supplementation on thermoregulation and physical cognitive performance: a review and future prospects. Watson G, et al. Creatine use and exercise heat tolerance in dehydrated men. Weiss BA, Powers ME. Creatine supplementation does not impair the thermoregulatory response during a bout of exercise in the heat. Wright GA, Grandjean PW, Pascoe DD. The effects of creatine loading on thermoregulation and intermittent sprint exercise performance in a hot humid environment. Beis LY, et al. The effects of creatine and glycerol hyperhydration on running economy in well trained endurance runners. Easton C, et al. Easton C, Turner S, Pitsiladis YP. Creatine and glycerol hyperhydration in trained subjects before exercise in the heat. Kilduff LP, et al. The effects of creatine supplementation on cardiovascular, metabolic, and thermoregulatory responses during exercise in the heat in endurance-trained humans. Polyviou TP, et al. Effects of glycerol and creatine hyperhydration on doping-relevant blood parameters. The effects of hyperhydrating supplements containing creatine and glucose on plasma lipids and insulin sensitivity in endurance-trained athletes. J Amino Acids. Thermoregulatory and cardiovascular responses to creatine, glycerol and alpha lipoic acid in trained cyclists. Lopez RM, et al. Does creatine supplementation hinder exercise heat tolerance or hydration status? a systematic review with meta-analyses. Rosene JM, et al. The effects of creatine supplementation on thermoregulation and isokinetic muscular performance following acute 3-day supplementation. Dalbo VJ, et al. Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. Hespel P, Derave W. Ergogenic effects of creatine in sports and rehabilitation. Hespel P, et al. Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans. Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilization. Jacobs PL, et al. Oral creatine supplementation enhances upper extremity work capacity in persons with cervical-level spinal cord injury. Arch Phys Med Rehabil. Tyler TF, et al. The effect of creatine supplementation on strength recovery after anterior cruciate ligament ACL reconstruction: a randomized, placebo-controlled, double-blind trial. Am J Sports Med. Perret C, Mueller G, Knecht H. Influence of creatine supplementation on m wheelchair performance: a pilot study. Spinal Cord. Kley RA, Vorgerd M, Tarnopolsky MA. Sullivan PG, et al. Dietary supplement creatine protects against traumatic brain injury. Ann Neurol. Hausmann ON, et al. Protective effects of oral creatine supplementation on spinal cord injury in rats. Prass K, et al. Improved reperfusion and neuroprotection by creatine in a mouse model of stroke. J Cereb Blood Flow Metab. Adcock KH, et al. Neuroprotection of creatine supplementation in neonatal rats with transient cerebral hypoxia-ischemia. Dev Neurosci. Zhu S, et al. Prophylactic creatine administration mediates neuroprotection in cerebral ischemia in mice. J Neurosci. Allah Yar R, Akbar A, Iqbal F. Brain Res. Rabchevsky AG, et al. Creatine diet supplement for spinal cord injury: influences on functional recovery and tissue sparing in rats. J Neurotrauma. Freire Royes LF, Cassol G. The effects of Creatine supplementation and physical exercise on traumatic brain injury. Mini Rev Med Chem. Stockler-Ipsiroglu S, van Karnebeek CD. Cerebral creatine deficiencies: a group of treatable intellectual developmental disorders. Semin Neurol. Longo N, et al. Disorders of creatine transport and metabolism. Am J Med Genet C Semin Med Genet. Nasrallah F, Feki M, Kaabachi N. Creatine and creatine deficiency syndromes: biochemical and clinical aspects. Mercimek-Mahmutoglu S, et al. GAMT deficiency: features, treatment, and outcome in an inborn error of creatine synthesis. Stromberger C, Bodamer OA, Stockler-Ipsiroglu S. Clinical characteristics and diagnostic clues in inborn errors of creatine metabolism. Battini R, et al. Arginine:glycine amidinotransferase AGAT deficiency in a newborn: early treatment can prevent phenotypic expression of the disease. J Pediatr. Stockler-Ipsiroglu S, et al. Guanidinoacetate methyltransferase GAMT deficiency: outcomes in 48 individuals and recommendations for diagnosis, treatment and monitoring. Mol Genet Metab. Valtonen M, et al. Central nervous system involvement in gyrate atrophy of the choroid and retina with hyperornithinaemia. Nanto-Salonen K, et al. Reduced brain creatine in gyrate atrophy of the choroid and retina with hyperornithinemia. Heinanen K, et al. Creatine corrects muscle 31P spectrum in gyrate atrophy with hyperornithinaemia. Eur J Clin Invest. Vannas-Sulonen K, et al. Gyrate atrophy of the choroid and retina. A five-year follow-up of creatine supplementation. Sipila I, et al. Supplementary creatine as a treatment for gyrate atrophy of the choroid and retina. N Engl J Med. Evangeliou A, et al. Clinical applications of creatine supplementation on paediatrics. Curr Pharm Biotechnol. Verbruggen KT, et al. Global developmental delay in guanidionacetate methyltransferase deficiency: differences in formal testing and clinical observation. Eur J Pediatr. Ensenauer R, et al. Guanidinoacetate methyltransferase deficiency: differences of creatine uptake in human brain and muscle. Ogborn DI, et al. Effects of creatine and exercise on skeletal muscle of FRG1-transgenic mice. Can J Neurol Sci. Louis M, et al. Beneficial effects of creatine supplementation in dystrophic patients. Banerjee B, et al. Effect of creatine monohydrate in improving cellular energetics and muscle strength in ambulatory Duchenne muscular dystrophy patients: a randomized, placebo-controlled 31P MRS study. Magn Reson Imaging. Felber S, et al. Oral creatine supplementation in Duchenne muscular dystrophy: a clinical and 31P magnetic resonance spectroscopy study. Neurol Res. Radley HG, et al. Duchenne muscular dystrophy: focus on pharmaceutical and nutritional interventions. Int J Biochem Cell Biol. Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy. Adhihetty PJ, Beal MF. Creatine and its potential therapeutic value for targeting cellular energy impairment in neurodegenerative diseases. Neuromolecular Med. Verbessem P, et al. Dedeoglu A, et al. Andreassen OA, et al. Ferrante RJ, et al. Matthews RT, et al. Bender A, et al. Long-term creatine supplementation is safe in aged patients with Parkinson disease. Nutr Res. Hass CJ, Collins MA, Juncos JL. Resistance training with creatine monohydrate improves upper-body strength in patients with Parkinson disease: a randomized trial. Neurorehabil Neural Repair. Creatine supplementation in Parkinson disease: a placebo-controlled randomized pilot trial. Komura K, et al. Effectiveness of creatine monohydrate in mitochondrial encephalomyopathies. Tarnopolsky MA, Parise G. Direct measurement of high-energy phosphate compounds in patients with neuromuscular disease. Tarnopolsky MA, Roy BD, MacDonald JR. A randomized, controlled trial of creatine monohydrate in patients with mitochondrial cytopathies. Increases in cortical glutamate concentrations in transgenic amyotrophic lateral sclerosis mice are attenuated by creatine supplementation. Choi JK, et al. Magnetic resonance spectroscopy of regional brain metabolite markers in FALS mice and the effects of dietary creatine supplementation. Eur J Neurosci. Derave W, et al. Skeletal muscle properties in a transgenic mouse model for amyotrophic lateral sclerosis: effects of creatine treatment. Drory VE, Gross D. No effect of creatine on respiratory distress in amyotrophic lateral sclerosis. Amyotroph Lateral Scler Other Motor Neuron Disord. Ellis AC, Rosenfeld J. The role of creatine in the management of amyotrophic lateral sclerosis and other neurodegenerative disorders. CNS Drugs. Mazzini L, et al. Effects of creatine supplementation on exercise performance and muscular strength in amyotrophic lateral sclerosis: preliminary results. J Neurol Sci. Vielhaber S, et al. Effect of creatine supplementation on metabolite levels in ALS motor cortices. Exp Neurol. Hultman J, et al. Myocardial energy restoration of ischemic damage by administration of phosphoenolpyruvate during reperfusion. A study in a paracorporeal rat heart model. Eur Surg Res. |
Creatine supplements for athletes -
Effect of creatine supplementation on body composition and performance: a meta-analysis. Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults-a meta-analysis.
Lanhers C, et al. Creatine supplementation and lower limb strength performance: a systematic review and meta-analyses. Wiroth JB, et al. Effects of oral creatine supplementation on maximal pedalling performance in older adults.
McMorris T, et al. Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. Rawson ES, Clarkson PM. Acute creatine supplementation in older men. Int J Sports Med. Aguiar AF, et al.
Long-term creatine supplementation improves muscular performance during resistance training in older women. Tarnopolsky MA, MacLennan DP. Creatine monohydrate supplementation enhances high-intensity exercise performance in males and females. Ziegenfuss TN, et al.
Effect of creatine loading on anaerobic performance and skeletal muscle volume in NCAA division I athletes. Ayoama R, Hiruma E, Sasaki H. Effects of creatine loading on muscular strength and endurance of female softball players.
Johannsmeyer S, et al. Effect of creatine supplementation and drop-set resistance training in untrained aging adults. Exp Gerontol. Ramirez-Campillo R, et al. Effects of plyometric training and creatine supplementation on maximal-intensity exercise and endurance in female soccer players.
J Sci Med Sport. Rodriguez NR, et al. Position of the American Dietetic Association, dietitians of Canada, and the American college of sports medicine: nutrition and athletic performance. Article PubMed CAS Google Scholar. Thomas DT, Erdman KA, Burke LM.
Position of the academy of nutrition and dietetics, dietitians of Canada, and the American college of sports medicine: nutrition and athletic performance. J Acad Nutr Diet. Fraczek B, et al.
Prevalence of the use of effective ergogenic aids among professional athletes. Rocz Panstw Zakl Hig. Brown D, Wyon M. An international study on dietary supplementation use in dancers. Med Probl Perform Art.
McGuine TA, Sullivan JC, Bernhardt DT. Creatine supplementation in high school football players. Clin J Sport Med. Mason MA, et al. Use of nutritional supplements by high school football and volleyball players. Iowa Orthop J.
CAS PubMed PubMed Central Google Scholar. LaBotz M, Smith BW. Creatine supplement use in an NCAA division I athletic program. Sheppard HL, et al. Use of creatine and other supplements by members of civilian and military health clubs: a cross-sectional survey.
Knapik JJ, et al. Prevalence of dietary supplement use by athletes: systematic review and meta-analysis. Supplement use by UK-based British army soldiers in training. Huang SH, Johnson K, Pipe AL. The use of dietary supplements and medications by Canadian athletes at the Atlanta and Sydney olympic games.
Scofield DE, Unruh S. Dietary supplement use among adolescent athletes in central Nebraska and their sources of information. NCAA National Study of Substance Use Habits of College Student-Athletes. Accessed 22 Apr Nelson AG, et al. Muscle glycogen supercompensation is enhanced by prior creatine supplementation.
Cooke MB, et al. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals.
Santos RV, et al. The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30 km race. Life Sci. Deminice R, et al. Effects of creatine supplementation on oxidative stress and inflammatory markers after repeated-sprint exercise in humans.
Effects of ingesting supplements designed to promote lean tissue accretion on body composition during resistance training. Effects of nutritional supplementation during off-season college football training on body composition and strength.
Earnest CP, et al. The effect of creatine monohydrate ingestion on anaerobic power indices, muscular strength and body composition. Acta Physiol Scand. Creatine supplementation during college football training does not increase the incidence of cramping or injury.
Cramping and injury incidence in collegiate football players Are reduced by creatine supplementation. J Athl Train. PubMed PubMed Central Google Scholar. Cancela P, et al.
Creatine supplementation does not affect clinical health markers in football players. Br J Sports Med. Schroder H, Terrados N, Tramullas A.
Risk assessment of the potential side effects of long-term creatine supplementation in team sport athletes. Eur J Nutr. Rosene JM, Whitman SA, Fogarty TD. A comparison of thermoregulation with creatine supplementation between the sexes in a thermoneutral environment. Twycross-Lewis R, et al.
The effects of creatine supplementation on thermoregulation and physical cognitive performance: a review and future prospects. Watson G, et al. Creatine use and exercise heat tolerance in dehydrated men.
Weiss BA, Powers ME. Creatine supplementation does not impair the thermoregulatory response during a bout of exercise in the heat.
Wright GA, Grandjean PW, Pascoe DD. The effects of creatine loading on thermoregulation and intermittent sprint exercise performance in a hot humid environment. Beis LY, et al. The effects of creatine and glycerol hyperhydration on running economy in well trained endurance runners. Easton C, et al.
Easton C, Turner S, Pitsiladis YP. Creatine and glycerol hyperhydration in trained subjects before exercise in the heat. Kilduff LP, et al. The effects of creatine supplementation on cardiovascular, metabolic, and thermoregulatory responses during exercise in the heat in endurance-trained humans.
Polyviou TP, et al. Effects of glycerol and creatine hyperhydration on doping-relevant blood parameters. The effects of hyperhydrating supplements containing creatine and glucose on plasma lipids and insulin sensitivity in endurance-trained athletes.
J Amino Acids. Thermoregulatory and cardiovascular responses to creatine, glycerol and alpha lipoic acid in trained cyclists. Lopez RM, et al. Does creatine supplementation hinder exercise heat tolerance or hydration status?
a systematic review with meta-analyses. Rosene JM, et al. The effects of creatine supplementation on thermoregulation and isokinetic muscular performance following acute 3-day supplementation. Dalbo VJ, et al.
Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. Hespel P, Derave W. Ergogenic effects of creatine in sports and rehabilitation. Hespel P, et al. Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans.
Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilization. Jacobs PL, et al. Oral creatine supplementation enhances upper extremity work capacity in persons with cervical-level spinal cord injury.
Arch Phys Med Rehabil. Tyler TF, et al. The effect of creatine supplementation on strength recovery after anterior cruciate ligament ACL reconstruction: a randomized, placebo-controlled, double-blind trial. Am J Sports Med.
Perret C, Mueller G, Knecht H. Influence of creatine supplementation on m wheelchair performance: a pilot study. Spinal Cord. Kley RA, Vorgerd M, Tarnopolsky MA. Sullivan PG, et al. Dietary supplement creatine protects against traumatic brain injury.
Ann Neurol. Hausmann ON, et al. Protective effects of oral creatine supplementation on spinal cord injury in rats. Prass K, et al. Improved reperfusion and neuroprotection by creatine in a mouse model of stroke. J Cereb Blood Flow Metab.
Adcock KH, et al. Neuroprotection of creatine supplementation in neonatal rats with transient cerebral hypoxia-ischemia. Dev Neurosci. Zhu S, et al. Prophylactic creatine administration mediates neuroprotection in cerebral ischemia in mice.
J Neurosci. Allah Yar R, Akbar A, Iqbal F. Brain Res. Rabchevsky AG, et al. Creatine diet supplement for spinal cord injury: influences on functional recovery and tissue sparing in rats. J Neurotrauma.
Freire Royes LF, Cassol G. The effects of Creatine supplementation and physical exercise on traumatic brain injury. Mini Rev Med Chem. Stockler-Ipsiroglu S, van Karnebeek CD. Cerebral creatine deficiencies: a group of treatable intellectual developmental disorders. Semin Neurol. Longo N, et al.
Disorders of creatine transport and metabolism. Am J Med Genet C Semin Med Genet. Nasrallah F, Feki M, Kaabachi N. Creatine and creatine deficiency syndromes: biochemical and clinical aspects. Mercimek-Mahmutoglu S, et al. GAMT deficiency: features, treatment, and outcome in an inborn error of creatine synthesis.
Stromberger C, Bodamer OA, Stockler-Ipsiroglu S. Clinical characteristics and diagnostic clues in inborn errors of creatine metabolism. Battini R, et al. Arginine:glycine amidinotransferase AGAT deficiency in a newborn: early treatment can prevent phenotypic expression of the disease. J Pediatr.
Stockler-Ipsiroglu S, et al. Guanidinoacetate methyltransferase GAMT deficiency: outcomes in 48 individuals and recommendations for diagnosis, treatment and monitoring. Mol Genet Metab. Valtonen M, et al. Central nervous system involvement in gyrate atrophy of the choroid and retina with hyperornithinaemia.
Nanto-Salonen K, et al. Reduced brain creatine in gyrate atrophy of the choroid and retina with hyperornithinemia. Heinanen K, et al. Creatine corrects muscle 31P spectrum in gyrate atrophy with hyperornithinaemia.
Eur J Clin Invest. Vannas-Sulonen K, et al. Gyrate atrophy of the choroid and retina. A five-year follow-up of creatine supplementation. Sipila I, et al. Supplementary creatine as a treatment for gyrate atrophy of the choroid and retina.
N Engl J Med. Evangeliou A, et al. Clinical applications of creatine supplementation on paediatrics. Curr Pharm Biotechnol. Verbruggen KT, et al. Global developmental delay in guanidionacetate methyltransferase deficiency: differences in formal testing and clinical observation.
Eur J Pediatr. Ensenauer R, et al. Guanidinoacetate methyltransferase deficiency: differences of creatine uptake in human brain and muscle. Ogborn DI, et al. Effects of creatine and exercise on skeletal muscle of FRG1-transgenic mice.
Can J Neurol Sci. Louis M, et al. Beneficial effects of creatine supplementation in dystrophic patients. Banerjee B, et al. Effect of creatine monohydrate in improving cellular energetics and muscle strength in ambulatory Duchenne muscular dystrophy patients: a randomized, placebo-controlled 31P MRS study.
Magn Reson Imaging. Felber S, et al. Oral creatine supplementation in Duchenne muscular dystrophy: a clinical and 31P magnetic resonance spectroscopy study. Neurol Res. Radley HG, et al. Duchenne muscular dystrophy: focus on pharmaceutical and nutritional interventions. Int J Biochem Cell Biol.
Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy. Adhihetty PJ, Beal MF. Creatine and its potential therapeutic value for targeting cellular energy impairment in neurodegenerative diseases.
Neuromolecular Med. Verbessem P, et al. Dedeoglu A, et al. Andreassen OA, et al. Ferrante RJ, et al. Matthews RT, et al. Bender A, et al. Long-term creatine supplementation is safe in aged patients with Parkinson disease.
Nutr Res. Hass CJ, Collins MA, Juncos JL. Resistance training with creatine monohydrate improves upper-body strength in patients with Parkinson disease: a randomized trial. Neurorehabil Neural Repair. Creatine supplementation in Parkinson disease: a placebo-controlled randomized pilot trial.
Komura K, et al. Effectiveness of creatine monohydrate in mitochondrial encephalomyopathies. Tarnopolsky MA, Parise G.
Direct measurement of high-energy phosphate compounds in patients with neuromuscular disease. Tarnopolsky MA, Roy BD, MacDonald JR.
A randomized, controlled trial of creatine monohydrate in patients with mitochondrial cytopathies. Increases in cortical glutamate concentrations in transgenic amyotrophic lateral sclerosis mice are attenuated by creatine supplementation.
Choi JK, et al. Magnetic resonance spectroscopy of regional brain metabolite markers in FALS mice and the effects of dietary creatine supplementation. Eur J Neurosci. Derave W, et al. Skeletal muscle properties in a transgenic mouse model for amyotrophic lateral sclerosis: effects of creatine treatment.
Drory VE, Gross D. No effect of creatine on respiratory distress in amyotrophic lateral sclerosis. Amyotroph Lateral Scler Other Motor Neuron Disord. Ellis AC, Rosenfeld J. The role of creatine in the management of amyotrophic lateral sclerosis and other neurodegenerative disorders.
CNS Drugs. Mazzini L, et al. Effects of creatine supplementation on exercise performance and muscular strength in amyotrophic lateral sclerosis: preliminary results.
J Neurol Sci. Vielhaber S, et al. Effect of creatine supplementation on metabolite levels in ALS motor cortices. Exp Neurol. Hultman J, et al. Myocardial energy restoration of ischemic damage by administration of phosphoenolpyruvate during reperfusion.
A study in a paracorporeal rat heart model. Eur Surg Res. Thelin S, et al. Metabolic and functional effects of creatine phosphate in cardioplegic solution. Studies on rat hearts during and after normothermic ischemia. Scand J Thorac Cardiovasc Surg. Osbakken M, et al. Creatine and cyclocreatine effects on ischemic myocardium: 31P nuclear magnetic resonance evaluation of intact heart.
Thorelius J, et al. Biochemical and functional effects of creatine phosphate in cardioplegic solution during aortic valve surgery—a clinical study. Thorac Cardiovasc Surg. Boudina S, et al. Alteration of mitochondrial function in a model of chronic ischemia in vivo in rat heart. Am J Physiol Heart Circ Physiol.
Laclau MN, et al. Cardioprotection by ischemic preconditioning preserves mitochondrial function and functional coupling between adenine nucleotide translocase and creatine kinase. J Mol Cell Cardiol. Conorev EA, Sharov VG, Saks VA.
Improvement in contractile recovery of isolated rat heart after cardioplegic ischaemic arrest with endogenous phosphocreatine: involvement of antiperoxidative effect?
Cardiovasc Res. Sharov VG, et al. Protection of ischemic myocardium by exogenous phosphocreatine. Morphologic and phosphorus nuclear magnetic resonance studies.
J Thorac Cardiovasc Surg. Anyukhovsky EP, et al. Effect of phosphocreatine and related compounds on the phospholipid metabolism of ischemic heart. Biochem Med Metab Biol. Protection of ischemic myocardium by exogenous phosphocreatine neoton : pharmacokinetics of phosphocreatine, reduction of infarct size, stabilization of sarcolemma of ischemic cardiomyocytes, and antithrombotic action.
Gualano B, et al. Creatine supplementation in the aging population: effects on skeletal muscle, bone and brain. Earnest CP, Almada AL, Mitchell TL. High-performance capillary electrophoresis-pure creatine monohydrate reduces blood lipids in men and women. Creatine supplementation prevents fatty liver in rats fed choline-deficient diet: a burden of one-carbon and fatty acid metabolism.
J Nutr Biochem. Creatine supplementation prevents hyperhomocysteinemia, oxidative stress and cancer-induced cachexia progression in Walker tumor-bearing rats. Lawler JM, et al. Direct antioxidant properties of creatine. Biochem Biophys Res Commun.
Rakpongsiri K, Sawangkoon S. Protective effect of creatine supplementation and estrogen replacement on cardiac reserve function and antioxidant reservation against oxidative stress in exercise-trained ovariectomized hamsters.
Int Heart J. Rahimi R, et al. Effects of creatine monohydrate supplementation on exercise-induced apoptosis in athletes: a randomized, double-blind, and placebo-controlled study. J Res Med Sci. Deminice R, Jordao AA. Creatine supplementation decreases plasma lipid peroxidation markers and enhances anaerobic performance in rats.
Redox Rep. Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial. Creatine supplementation increases soleus muscle creatine content and lowers the insulinogenic index in an animal model of inherited type 2 diabetes. Int J Mol Med. Alves CR, et al.
Creatine-induced glucose uptake in type 2 diabetes: a role for AMPK-alpha? Smith RN, Agharkar AS, Gonzales EB. A review of creatine supplementation in age-related diseases: more than a supplement for athletes. Patra S, et al.
A short review on creatine-creatine kinase system in relation to cancer and some experimental results on creatine as adjuvant in cancer therapy. Canete S, et al. Does creatine supplementation improve functional capacity in elderly women? Effect of creatine supplementation during resistance training on muscle accretion in the elderly.
Comparison of creatine supplementation before versus after supervised resistance training in healthy older adults. Res Sports Med. Low-dose creatine combined with protein during resistance training in older men.
Chilibeck PD, et al. Effects of creatine and resistance training on bone health in postmenopausal women. Neves Jr M, et al.
Beneficial effect of creatine supplementation in knee osteoarthritis. Creatine supplementation in fibromyalgia: a randomized, double-blind, placebo-controlled trial. Arthritis Care Res Hoboken. Roitman S, et al. Creatine monohydrate in resistant depression: a preliminary study.
Bipolar Disord. A potential role for creatine in drug abuse? Mol Neurobiol. Toniolo RA, et al. Cognitive effects of creatine monohydrate adjunctive therapy in patients with bipolar depression: Results from a randomized, double-blind, placebo-controlled trial.
J Affect Disord. Dechent P, et al. Increase of total creatine in human brain after oral supplementation of creatine-monohydrate.
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These benefits are potentially helpful in common team sports like soccer, football or basketball. In these sports, the positive effects of creatine with resistance training on muscle mass and strength may also be beneficial. Although laboratory-based studies looking at specific measures of power output and speed are improved with creatine supplementation, more sport specific field-based studies of the sports themselves are less likely to see such improvements with creatine supplementation 5.
The positive effects of creatine on performance generally reduce as exercise duration increases. The findings of studies on endurance sports are mixed, though most show no benefit of creatine supplementation Unlike resistance training, supplementing with creatine while doing endurance training has been shown not to improve or enhance adaptations to training 9.
Because creatine supplementation can increase body weight it could be problematic in endurance sports, where an increase in body weight increases energy requirements and requires greater power output. Some studies do show a benefit of creatine supplementation in endurance exercise in lab-based tests 10, For example, many of these studies investigate cycling using stationary bikes, where any increase in body weight is not a factor affecting performance.
Therefore, it is possible that creatine in some scenarios in endurance sports might be beneficial, for example there is often a need for higher power output or speed in the sprint finish at the end of a race, or in a climb during the race.
At these times, phosphocreatine contributes a lot to energy production, and so increased creatine stores may be helpful. However, the increase in body weight that accompanies creatine is sufficient to cancel out the possible small benefits in most scenarios. Butts J, Jacobs B, Silvis M.
Creatine Use in Sports. Sports Health: A Multidisciplinary Approach. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL.
International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. Jäger R, Purpura M, Shao D, Inoue T, Kreider RB. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine.
Amino Acids. Ramírez-Campillo R, González-Jurado JA, Martínez C, Nakamura FY, Peñailillo L, Meylan CMP, Caniuqueo A, Cañas-Jamet R, Moran J, Alonso-Martínez AM, Izquierdo M. Effects of plyometric training and creatine supplementation on maximal-intensity exercise and endurance in female soccer players.
J Sci Med Sport. Williams J, Abt G, Kilding A. Effects of Creatine Monohydrate Supplementation on Simulated Soccer Performance. Int J Sports Physiol Perform. van Loon LJ, Oosterlaar A, Hartgens F, Hesselink M, Snow R, Wagenmakers AJM.
Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans.
Clin Sci.
Creatine is athlefes of the most athletez Tame your food desires among athletes, and athletrs many of the supplements on the market, it Increase energy and focus an Creatine supplements for athletes evidence base for athletrs positive Creahine on sports Antifungal activity assessment and metabolism. Creatine is a natural compound that is produced in the body from amino acids, though it can also be found in foods normal Ac levels red meat Tame your food desires some fish. ATP is broken down when muscles contract during exercise or other activity, and although the body can produce more ATP from fuel sources like carbohydrate and fat, these are relatively slow processes. Phosphocreatine provides a quick pool of energy to allow rapid restoration of ATP, and therefore fuel for high intensity exercise. Creatine only exists in small amounts in the body, enough to fuel around 10 seconds of high intensity activity 2. There are many different types of creatine available on the market, but the simplest and most researched form is creatine monohydrate. It is also the cheapest, with other types of creatine such as creatine ethyl ester or creatine hydrochloride not having been proven to be superior 3.
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