The Effect of Creatine on Muscle Mass Gain: A Literature Review
Introduction and Purpose: Creatine, a popular ergogenic aid, enhances athletic performance by influencing muscle energy reserves, protein synthesis, and growth factors. This research aims to investigate the impact of creatine on hypertrophy, comparing different types, dosages, and training methods...
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Nicolaus Copernicus University in Toruń
2025-04-01
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| Series: | Quality in Sport |
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| Online Access: | https://apcz.umk.pl/QS/article/view/59396 |
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| author | Artur Drzewiecki Antonina Drzewiecka Wiktor Korczak Maria Madejska Aleksandra Rudzka Monika Gaszyńska Wojciech Falkowski Weronika Woźniak Jakub Magielski Anna Krysińska |
| author_facet | Artur Drzewiecki Antonina Drzewiecka Wiktor Korczak Maria Madejska Aleksandra Rudzka Monika Gaszyńska Wojciech Falkowski Weronika Woźniak Jakub Magielski Anna Krysińska |
| author_sort | Artur Drzewiecki |
| collection | DOAJ |
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Introduction and Purpose: Creatine, a popular ergogenic aid, enhances athletic performance by influencing muscle energy reserves, protein synthesis, and growth factors. This research aims to investigate the impact of creatine on hypertrophy, comparing different types, dosages, and training methods to determine the most effective approach for promoting muscle growth.
State of Knowledge: Various creatine supplementation protocols exist, including loading phases and continuous low-dose strategies, with studies showing comparable effectiveness. Research on supplementation timing (pre- vs. post-exercise) is inconclusive. While creatine enhances adaptations to resistance training (RT), its impact on muscle hypertrophy is generally small and context-dependent, with the most significant benefits observed in younger males. The benefits of creatine supplementation with RT tend to diminish in older adults and females, highlighting the importance of realistic expectations regarding its role in muscle growth. Creatine monohydrate (CM) is the most thoroughly evaluated form, known for its safety, and well documented efficacy.
Conclusion: CM consistently demonstrates efficacy in enhancing RT-induced hypertrophy without demonstrating clear supplementation protocol superiority. Modest muscle and strength gains are age- and sex-dependent, being most pronounced in younger males. Although CM remains optimal, novel forms such as malate merit further investigation. These findings highlight the importance of realistic expectations regarding creatine's role in muscle growth. Future research should consider more individual factors to optimize creatine supplementation strategies.
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| format | Article |
| id | doaj-art-d511cbcb58414b9d9065e70ca9d1edc0 |
| institution | DOAJ |
| issn | 2450-3118 |
| language | English |
| publishDate | 2025-04-01 |
| publisher | Nicolaus Copernicus University in Toruń |
| record_format | Article |
| series | Quality in Sport |
| spelling | doaj-art-d511cbcb58414b9d9065e70ca9d1edc02025-08-20T03:17:28ZengNicolaus Copernicus University in ToruńQuality in Sport2450-31182025-04-014010.12775/QS.2025.40.59396The Effect of Creatine on Muscle Mass Gain: A Literature ReviewArtur Drzewiecki0https://orcid.org/0009-0008-1664-1087Antonina Drzewiecka1https://orcid.org/0009-0007-1007-2082Wiktor Korczak2https://orcid.org/0009-0004-2177-7027Maria Madejska3https://orcid.org/0009-0004-2570-2313Aleksandra Rudzka4https://orcid.org/0009-0008-6602-5522Monika Gaszyńska 5https://orcid.org/0009-0007-0784-1370Wojciech Falkowski6https://orcid.org/0009-0004-7831-2570Weronika Woźniak 7https://orcid.org/0009-0007-4920-4230Jakub Magielski8https://orcid.org/0009-0003-0737-6262Anna Krysińska 9https://orcid.org/0009-0001-8633-8410University Hospital A. Jurasz No.1, Bydgoszcz, Kujawsko-Pomorskie, PLJan Biziel University Hospital No. 2 in Bydgoszcz: Bydgoszcz, Kujawsko-Pomorskie, PLProvincial Specialist Hospital in Włocławek, ul. Wieniecka 49, 87–800 Włocławek; PolandMasovian Specialist Hospital in Radom, ul. Juliana Aleksandrowicza 5, 26-617 RadomMasovian Specialist Hospital in Radom, ul. Juliana Aleksandrowicza 5, Provincial Hospital in Bielsko-Biała , Al.Armii Krajowej 101, 43-316 Bielsko-Biała Provincial Hospital in Bielsko-Biała, Al.Armii Krajowej 101, 43-316 Bielsko-BiałaIndependent Public Health Care Facility in Słupca, ul. Traugutta 7 62-400 Słupca Independent Public Multi-Specialist Health Care Facility of the Ministry of Internal Affairs and Administration in Bydgoszcz; Bydgoszcz, Kujawsko-pomorskie, PLDr. Emil Warmiński Clinical Hospital of the Bydgoszcz University of Technology: Bydgoszcz, PL Introduction and Purpose: Creatine, a popular ergogenic aid, enhances athletic performance by influencing muscle energy reserves, protein synthesis, and growth factors. This research aims to investigate the impact of creatine on hypertrophy, comparing different types, dosages, and training methods to determine the most effective approach for promoting muscle growth. State of Knowledge: Various creatine supplementation protocols exist, including loading phases and continuous low-dose strategies, with studies showing comparable effectiveness. Research on supplementation timing (pre- vs. post-exercise) is inconclusive. While creatine enhances adaptations to resistance training (RT), its impact on muscle hypertrophy is generally small and context-dependent, with the most significant benefits observed in younger males. The benefits of creatine supplementation with RT tend to diminish in older adults and females, highlighting the importance of realistic expectations regarding its role in muscle growth. Creatine monohydrate (CM) is the most thoroughly evaluated form, known for its safety, and well documented efficacy. Conclusion: CM consistently demonstrates efficacy in enhancing RT-induced hypertrophy without demonstrating clear supplementation protocol superiority. Modest muscle and strength gains are age- and sex-dependent, being most pronounced in younger males. Although CM remains optimal, novel forms such as malate merit further investigation. These findings highlight the importance of realistic expectations regarding creatine's role in muscle growth. Future research should consider more individual factors to optimize creatine supplementation strategies. https://apcz.umk.pl/QS/article/view/59396creatinemuscle hypertrophyresistance trainingcreatine monohydratecreatine malatecreatine supplementation protocols |
| spellingShingle | Artur Drzewiecki Antonina Drzewiecka Wiktor Korczak Maria Madejska Aleksandra Rudzka Monika Gaszyńska Wojciech Falkowski Weronika Woźniak Jakub Magielski Anna Krysińska The Effect of Creatine on Muscle Mass Gain: A Literature Review Quality in Sport creatine muscle hypertrophy resistance training creatine monohydrate creatine malate creatine supplementation protocols |
| title | The Effect of Creatine on Muscle Mass Gain: A Literature Review |
| title_full | The Effect of Creatine on Muscle Mass Gain: A Literature Review |
| title_fullStr | The Effect of Creatine on Muscle Mass Gain: A Literature Review |
| title_full_unstemmed | The Effect of Creatine on Muscle Mass Gain: A Literature Review |
| title_short | The Effect of Creatine on Muscle Mass Gain: A Literature Review |
| title_sort | effect of creatine on muscle mass gain a literature review |
| topic | creatine muscle hypertrophy resistance training creatine monohydrate creatine malate creatine supplementation protocols |
| url | https://apcz.umk.pl/QS/article/view/59396 |
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