Clinical Review: Creatine Monohydrate on Cellular Bioenergetics, Lean Mass & Cognitive Health
With over 500 peer-reviewed trials, Creatine Monohydrate is the most comprehensively validated ergogenic and bioenergetic compound in sports medicine, demonstrating reliable increases in phosphocreatine (PCr) resynthesis, lean body mass, and neuroprotective ATP buffer capacity.
Key Clinical Takeaways & Systematic Review Summary
With over 500 peer-reviewed trials, Creatine Monohydrate is the most comprehensively validated ergogenic and bioenergetic compound in sports medicine, demonstrating reliable increases in phosphocreatine (PCr) resynthesis, lean body mass, and neuroprotective ATP buffer capacity.
- Evidence Classification: Rigorously graded under standardized Cochrane & GRADE systematic review protocols.
- Literature Benchmark Dosage: 5.0 g daily (or 0.05 g/kg body weight).
- Pharmacokinetic Timing: Daily consistency is paramount; co-ingestion with carbohydrates/protein enhances sodium-dependent CRT transporter uptake..
- Active Primary PubMed Reference: PMID 28615996 (Journal of the International Society of Sports Nutrition).
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