What research has been done on creatine?

Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and some invertebrates. It is produced in the liver, kidneys, and pancreas and is transported throughout the body to cells where it is used as a source of energy. Creatine has been studied extensively for its potential to improve performance in a variety of athletic activities.

Here is a summary of some of the research that has been done on creatine:

* Creatine can increase muscle mass and strength. Creatine supplementation has been shown to increase muscle mass and strength in both men and women, regardless of age or training status. The most significant gains are typically seen in untrained individuals or those who are new to creatine supplementation.

* Creatine can improve performance in high-intensity exercise. Creatine supplementation can improve performance in short-duration, high-intensity exercise, such as sprinting, weightlifting, and jumping. This is because creatine helps to increase the body's ability to produce energy during these types of activities.

* Creatine can reduce muscle damage and soreness. Creatine supplementation can help to reduce muscle damage and soreness after exercise. This is because creatine helps to improve the body's ability to recover from exercise.

* Creatine is safe and well-tolerated. Creatine supplementation is generally considered safe and well-tolerated. However, some people may experience side effects, such as nausea, stomach upset, and diarrhea. These side effects are usually mild and go away after a few weeks of use.

Overall, the research suggests that creatine is an effective and safe supplement for improving performance in a variety of athletic activities.