Creatine is a very popular supplement. Using creatine significantly impacts force production regardless of sport, sex or age. For exercise lasting less than 3 minutes, effect size of creatine on lower body strength is small to moderate (0.235) and a little larger for the upper body (0.317).

Creatine may also be of benefit in other modes of exercise such as high-intensity sprints or endurance training. However, it appears that the effects of creatine diminish as the length of time spent exercising increases.

Several studies have found no adverse effects of creatine usage. Some studies have reported increased hair-loss. Thus it may be a good idea to stick to the recommended dosage. ūüėÖ

Sources:

1. Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses. doi: 10.1007/s40279-015-0337-4.

2. Creatine Supplementation and Upper Limb Strength Performance: A SystematicReview and Meta-Analysis. doi: 10.1007/s40279-016-0571-4.

3. Bemben MG Creatine supplementation and exercise performance: recent findings. Sports Med. 2005;35(2):107-25.

4. Cooper R Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012 Jul 20;9(1):33

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