Part II. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really...

Area of Science:

• Sports Science
• Nutritional Biochemistry
• Exercise Physiology

Background:

• Creatine monohydrate (CrM) is widely recognized for enhancing sport, exercise performance, and health.
• Despite established evidence, persistent questions and misconceptions surround CrM's safety and efficacy.
• A previous review addressed concerns like water retention, fat accumulation, hair loss, and organ function.

Purpose of the Study:

• To critically evaluate additional common questions and misconceptions regarding creatine monohydrate (CrM).
• To provide evidence-based answers on CrM's effects without exercise, optimal timing, and synergistic potential with other compounds.
• To assess CrM's role in muscle protein synthesis, inflammation, recovery, and its safety in specific populations and conditions.

Main Methods:

• A narrative literature review was conducted by an international team of creatine research experts.
• The review focused on addressing specific, frequently asked questions and misconceptions about CrM.
• Evidence-based responses were formulated by synthesizing existing scientific literature.

Main Results:

• The review systematically examined numerous CrM-related queries, ranging from ergogenic benefits without exercise to its impact on cognitive function and recovery.
• It clarified CrM's effects on muscle protein synthesis, inflammation, and its safety profile across diverse demographics and health states.
• Specific attention was given to CrM's interaction with caffeine, its potential benefits for adolescents, and its safety during pregnancy and its effects on male fertility.

Conclusions:

• Creatine monohydrate (CrM) continues to be a well-researched supplement with a strong safety and efficacy profile.
• This review provides evidence-based answers to further demystify CrM, addressing key concerns and expanding understanding of its applications.
• Further research is supported to solidify understanding of CrM's nuanced effects in various contexts, including cognitive health and injury recovery.