Research
Micronutrients & recovery
Creatine supplementation can attenuate muscle damage and oxidative stress following intense exercise, potentially aiding recovery.
If you do very intense workouts, taking creatine might help reduce muscle damage and oxidative stress. This could potentially help you recover faster, although the primary benefits are still strength and muscle growth.
ModerateSupportsMEDIUM confidence
Collectively the above investigations indicate that creatine supplementation can be an effective strategy to maintain total creatine pool during a rehabilitation period after injury as well as to attenuate muscle damage induced by a prolonged endurance training session.
Why this rating
Supported by several studies, but the evidence is less robust than for strength/hypertrophy.
Source
Creatine supplementation with specific view to exercise/sports performance: an update
Robert G. Cooper et al. · Journal of the International Society of Sports Nutrition · 2012
DOI 10.1186/1550-2783-9-33
narrative_reviewCited 300×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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- Creatine monohydrate supplementation combined with resistance training increases strength, fat-free mass, and muscle morphology more than resistance training alone.Strong
- Creatine supplementation improves performance in short-duration, high-intensity anaerobic exercises (≤30s) by facilitating faster ATP regeneration.Good
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