Effects of creatine monohydrate supplementation on muscle mass and physical performance in trained young adults: a systematic review
DOI:
https://doi.org/10.47197/retos.v62.110771Keywords:
Physical exercise, Muscle power, Muscle hypertrophy, Muscle atrophyAbstract
The aim of this review was to analyze the effects of creatine monohydrate (CrM) supplementation on muscle mass (MM) and physical performance in trained young adults, using the available evidence. The systematic review was conducted, based on the PRISMA 2020 protocol, using the PubMed and Google Scholar databases. Clinical trials published during 2010-2023 in Spanish, English or Portuguese were included. 87 studies were found and 7 approved of the inclusion criteria. Significant effects of CrM intake on MM, muscle strength (FM) and muscle power in trained young adults were reported, in the short and medium term. We conclude that CrM supplementation is effective in improving muscle composition and physical performance in trained young adults. In addition, the moment of intake is important, with better results when ingested after training. Also, the suggested amounts correspond to 0.1g x kg x day or 5g daily, with significant effects with both doses.
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