Micronutrients & recovery
Supplementing with 15.75 g/day of creatine monohydrate combined with glucose, taurine, and electrolytes for 28 days significantly increases fat/bone-free mass, total lifting volume, and early-phase sprint performance in well-trained athletes undergoing resistance training.
If you are a trained athlete doing heavy resistance and sprint training, taking 15.75 grams of creatine monohydrate daily along with 99 grams of glucose, 3 grams of taurine, and specific electrolytes for 4 weeks can help you build more lean muscle and lift more weight or sprint better than if you took the glucose/taurine/electrolytes alone. This regimen was shown to be safe over this period.
The addition of creatine to the glucose/taurine/electrolyte supplement promoted greater gains in fat/bone-free mass, isotonic lifting volume, and sprint performance during intense resistance/agility training.
Why this rating
Double-blind, randomized, placebo-controlled trial with a relatively large sample size (N=25) for this type of study, though limited to a specific population (football players).
Source
Effects of creatine supplementation on body composition, strength, and sprint performance
Richard B. Kreider et al. · Medicine & Science in Sports & Exercise · 1998
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