Supplementation with creatine monohydrate is backed by a plethora of research studies that demonstrate its effectiveness at increasing muscular stores and enhancing muscle mass in conjunction with resistance training (Kreider et al., 2017; Kerksick et al., 2018).
Creatine monohydrate, as previously described, is supported by hundreds of studies that not only demonstrate its ability to increase strength and muscle gain but also its performance-enhancing effects for any activity during which the phosphocreatine system is heavily taxed. Hence, sports that require repeated short bursts of high-intensity activity, such as soccer, basketball, rowing, rugby, and individual sports such as tennis and sprinting, would potentially benefit from creatine (Kreider et al., 2017; Maughan et al., 2108; Peeling et al., 2018).Kreider’s 2003 review revealed that 70% of the 300 studies on the effects of creatine supplementation on performance reported significant improvements and none reported significant negative impacts on performance. Ergogenic findings included 5 to 15% improvement in maximal power/strength, 1 to 5% improvement in single-effort sprints, and even greater benefit (5 to 15%) in repetitive sprint performance.