Creatine supplementation linked to muscle mass gains and athletic performance

Creatine remains one of the most extensively studied supplements in sports nutrition, documented for decades to support the regeneration of ATP, the primary energy molecule for explosive physical efforts. Research published in the Journal of the International Society of Sports Nutrition suggests that supplementation can improve high-intensity exercise performance by 10% to 20%, particularly in strength sports.

A 12-week study conducted by researchers at Texas A&M University explored the effects of creatine on sedentary adults aged 45 to 65. Participants consumed 10 grams of creatine monohydrate daily. The results indicated an increase in lean muscle mass of over 1 kg, even without formal physical training.

Richard Kreider, director of the Exercise & Sport Nutrition Lab at Texas A&M, noted that while training yields superior results, individuals can still derive benefits from creatine. However, experts emphasize that creatine is not a substitute for physical activity.