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
DOI 10.1097/00005768-199801000-00011
Related findings · Micronutrients & recovery
- Trans fats (industrial trans-fatty acids) are unequivocally harmful and should be completely avoided as they raise LDL-C, TGs, and Apo B while lowering HDL-C.Strong
- For menopausal women with osteoporosis, first-line pharmacologic therapies include alendronate, risedronate, zoledronic acid, and denosumab for the prevention of hip, nonvertebral, and vertebral fractures.Strong
- Folic acid fortification of flour prevents neural tube birth defects, and mandatory fortification is more effective than voluntary supplementation alone.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →