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Walter, M. C., Reilich, P., Lochmuller, H., Kohnen, R., Schlotter, B., Hautmann, H., Dunkl, E., Pongratz, D., and Muller-Felber, W. Creatine monohydrate in myotonic dystrophy: a double-blind, placebo-controlled clinical study. View abstract. Burke, D. G., Chilibeck, P. D., Parise, G., Candow, D. G., Mahoney, D., and Tarnopolsky, M. Effect of creatine and weight training on muscle creatine and performance in vegetarians. Poortmans JR, Auquier H, Renaut V, et al. 2007;4:6. It makes sense to put doses of betaine on both ends of your intense training. Clin Sci (Colch) 1996;91:113-8. This article explains how creatine can improve your exercise, While diet and exercise are important for gaining weight, certain supplements may also help. Med Sci Sports Exerc 1999;31:1108-10. Odland LM, MacDougall JD, Tarnopolsky MA, et al. View abstract. Rocic, B., Bajuk, N. B., Rocic, P., Weber, D. S., Boras, J., and Lovrencic, M. V. Comparison of antihyperglycemic effects of creatine and metformin in type II diabetic patients. Overall, exercise scientists widely agree that supplementing with creatine can improve strength and power production, or how much force can be produced in a certain amount of time, during exercise. Effects of oral creatine and resistance training on myosin heavy chain expression. Maughan, R. J. Creatine supplementation and exercise performance. What Is Betaine Anhydrous? Pfeffer, G., Majamaa, K., Turnbull, D. M., Thorburn, D., and Chinnery, P. F. Treatment for mitochondrial disorders. View abstract. View abstract. The Best Creatine Monohydrate Powder Supplements to Buy (2022) View abstract. View abstract. To load with creatine, take 5 grams four times per day for 57 days. View abstract. View abstract. It's not clear if applying creatine to the. Acta Physiol Scand 1996;158:195-202. . The effects of creatine monohydrate loading on anaerobic performance and one-repetition maximum strength. Bemben MG, Witten MS Carter JM Eliot KA Knehans AW Bemben DA. Nat Med 1999;5:347-50. 2016;5(2):126-34. Int J Sports Med 1997;18:369-72.. View abstract. Effects of acute creatine loading with or without carbohydrate on repeated bouts of maximal swimming in high-performance swimmers. View abstract. Gordon A, Hultman E, Kaijser L, et al. Creatine Anhydrous: 99-100%; Creatine Monohydrate: 88%; Creatine HCL: 78%; Magnesium Creatine Chelate: 45%; Directions for TruCreatine 2015;47(8):1587-95. Alves, C. R., Ferreira, J. C., de Siqueira-Filho, M. A., Carvalho, C. R., Lancha, A. H., Jr., and Gualano, B. Creatine-induced glucose uptake in type 2 diabetes: a role for AMPK-alpha? 2000;170(3):217-224. View abstract. View abstract. Tarnopolsky M, Martin J. Creatine monohydrate increases strength in patients with neuromuscular disease. View abstract. Chung Y, Alexanderson H, Pipitone N, et al. Matthews RT, Yang L, Jenkins BG, et al. One of the most comprehensive studies measured 52 blood markers and observed no adverse effects following 21 months of supplementing (7). View abstract. View abstract. Med.Clin.(Barc.) B., de Coo, I. F., Huijmans, J. G., Jakobs, C., van der Knaap, M. S., Salomons, G. S., and Mancini, G. M. Long-term follow-up and treatment in nine boys with X-linked creatine transporter defect. You're "hot" from pumping iron? View abstract. View abstract. [Use of creatine phosphate in treatment of cardiocerebral syndrome associated with acute myocardial infarct in the aged]. Crit Rev Food Sci Nutr 2021. Eur.J.Appl.Physiol 2009;105(6):899-908. View abstract. Amino.Acids 2012;43(4):1803-1807. View abstract. Med Sci.Sports Exerc. Cochrane.Database.Syst.Rev. Hass CJ, Collins MA, Juncos JL. View abstract. Med.Sci.Sports Exerc. View abstract. Chambers, D. J., Braimbridge, M. V., Kosker, S., Yamada, M., Jupp, R. A., and Crowther, A. Creatine phosphate (Neoton) as an additive to St. Thomas' Hospital cardioplegic solution (Plegisol). One study found that the work performed during cycling was improved by 10% with a monohydrate powder, but not with a liquid form (32). J.Strength.Cond.Res. 2009;51(5):404-407. Double-blind placebo-controlled study. View abstract. Poortmans, J. R. and Francaux, M. Renal dysfunction accompanying oral creatine supplements. 2007;21(3):655-660. 83rd Annual Experimental Biology Meeting 1999; Mendel, R. W., Blegen, M., Cheatham, C., Antonio, J., and Ziegenfuss, T. Effects of creatine on thermoregulatory responses while exercising in the heat. Walter, A. J Int Soc Sports Nutr. Williams MH, Branch JD. Effect of creatine supplementation on sprint exercise performance and muscle metabolism. 1989;35(8):1802-1803. View abstract. Delecluse, C., Diels, R., and Goris, M. Effect of creatine supplementation on intermittent sprint running performance in highly trained athletes. Kuklo TR, Tis JE, Moores LK, Schaefer RA. View abstract. Evidence Based Top 6 Types of Creatine Reviewed Creatine is one of the most widely studied dietary supplements in the world. Creatine hydrochloride (HCl) has gained considerable popularity with some manufacturers and supplement users. Jahangir, E., Vita, J. 2016 Jun;30(6):1763-6. J Neurol.Sci. View abstract. McNaughton LR, Dalton B, Tarr J. While most creatine supplements come in powdered form, some ready-to-drink versions have already dissolved the supplement in water. Creatine supplementation and sprint training in cyclists: metabolic and performance effects. Trexler ET, Smith-Ryan AE, Roelofs EJ, Hirsch KR, Persky AM, Mock AG. View abstract. View abstract. Cochrane.Database.Syst.Rev. Jurado-Castro JM, Campos-Prez J, Vilches-Redondo M, Mata F, Navarrete-Prez A, Ranchal-Sanchez A. Clin Chim.Acta 2005;361(1-2):1-9. 2002;34(7):1176-1183. A., Menon, K., Northey, D., Liu, J., Kufe, D. W., and Kaddurah-Daouk, R. Cyclocreatine in cancer chemotherapy. View abstract. 1997;7:243-253. Eur.J Appl.Physiol 2011;111(8):1669-1677. Oral creatine supplementation enhances upper extremity work capacity in persons with cervical-level spinal cord injury. J Appl.Physiol 2003;94(5):1910-1916. Candow DG, Zello GA, Ling B, et al. Tarnopolsky MA, Roy BD, MacDonald JR. A randomized, controlled trial of creatine monohydrate in patients with mitochondrial cytopathies. Nutrition 2002;18(5):397-402. Med Sci Sports Exerc 1999;31:1763-9. Bipolar.Disord 2007;9(7):754-758. In one review, adding creatine to a training program increased strength by 8%, weightlifting performance by 14%, and bench press one-rep max by up to 43%, compared with training alone (27). Creatine also seems to have some unique benefits, such as improving heart health and bone density. Bird, L. M., Tan, W. H., Bacino, C. A., Peters, S. U., Skinner, S. A., Anselm, I., Barbieri-Welge, R., Bauer-Carlin, A., Gentile, J. K., Glaze, D. G., Horowitz, L. T., Mohan, K. N., Nespeca, M. P., Sahoo, T., Sarco, D., Waisbren, S. E., and Beaudet, A. L. A therapeutic trial of pro-methylation dietary supplements in Angelman syndrome. View abstract. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. As we will see in the Heart Health section, betaine reduces levels of homocysteine. Creatine supplementation increases muscle total creatine but not maximal intermittent exercise performance. 2010;55(3):e7-e9. Am J Physiol 1996;271:E821-6. Dietary and supplementary betaine Health and performance benefits of betaine anhydrous supplements Do you need betaine supplementation? But unfortunately, there are no published experiments on creatine HCl in humans. J Physiol Biochem 2004;60(4):265-271. It helps your muscles produce energy during heavy lifting or high intensity exercise. View abstract. Mercimek-Mahmutoglu, S., Stoeckler-Ipsiroglu, S., Adami, A., Appleton, R., Araujo, H. C., Duran, M., Ensenauer, R., Fernandez-Alvarez, E., Garcia, P., Grolik, C., Item, C. B., Leuzzi, V., Marquardt, I., Muhl, A., Saelke-Kellermann, R. A., Salomons, G. S., Schulze, A., Surtees, R., van der Knaap, M. S., Vasconcelos, R., Verhoeven, N. M., Vilarinho, L., Wilichowski, E., and Jakobs, C. GAMT deficiency: features, treatment, and outcome in an inborn error of creatine synthesis. A randomized sequential trial of creatine in amyotrophic lateral sclerosis. Appl Physiol Nutr Metab. A., van der Knaap, M. S., and Jakobs, C. Plasma creatinine assessment in creatine deficiency: A diagnostic pitfall. The effect of oral creatine supplementation on the 1000-m performance of competitive rowers. Med Sci Sports Exerc 2005;37(5):731-736. Creatine supplementation and swimming performance. Creatine Supplements Guide: Complete Guide to Creatine! - Muscle & Strength Nutrition Evidence Based Creatine HCL vs Monohydrate: Which is Better and Why By Dr. Rashmi Byakodi Last Updated: August 30, 2020 If you are looking for a good sports supplement to improve your athletic performance, then creatine supplements can be a great choice. Schilling BK, Stone MH, Utter A, et al. Kreider RB, Ferreira M, Wilson M, et al. View abstract. Thorelius, J., Thelin, S., Ronquist, G., Halden, E., and Hansson, H. E. Biochemical and functional effects of creatine phosphate in cardioplegic solution during aortic valve surgery--a clinical study. Vandenberghe K, Van Hecke P, Van Leemputte M, and et al. J Am Diet Assoc 1999;99:593-5. 2011;25(12):3448-3455. Vegetarians tend to have low creatine stores because they dont eat meat, which is the main natural dietary source (41). Arch Phys Med Rehabil. Effect of recovery interval on multiple-bout sprint cycling performance after acute creatine supplementation. Eur.J Appl.Physiol Occup.Physiol 1998;77(4):360-365. Burke LM, Pyne DB, and Telford RD. Chang, C. T., Wu, C. H., Yang, C. W., Huang, J. Y., and Wu, M. S. Creatine monohydrate treatment alleviates muscle cramps associated with haemodialysis. Creatine monohydrate is likely the best form if youre interested in trying creatine to see if it works for you. Approximately 95% of creatine is found in skeletal muscle, primarily as phosphocreatine. Finn, J. P., Ebert, T. R., Withers, R. T., Carey, M. F., Mackay, M., Phillips, J. W., and Febbraio, M. A. View abstract. View abstract. View abstract. View abstract. 2012;4:CD004157. View abstract. Rheumatology (Oxford) 2000;39:293-8. View abstract. Reuters Health 2000;Jun 13. View abstract. Kre-Alkalyn Vs. Creatine Monohydrate: Best Form of Creatine - Swolverine Is There A Difference Between The Various Forms Of Creatine? View abstract. Roy, B. D., de Beer, J., Harvey, D., and Tarnopolsky, M. A. Creatine monohydrate supplementation does not improve functional recovery after total knee arthroplasty. Creatine monohydrate, which. View abstract. View abstract. Creatine may combat high blood sugar and fatty liver disease, as well as improve muscle function in older adults. A., Wirt, M. D., O'Neill, P., Betsalel, O. T., Jakobs, C., and Salomons, G. S. Developmental progress and creatine restoration upon long-term creatine supplementation of a patient with arginine:glycine amidinotransferase deficiency. Creatine Anhydrous One of the most recently popularized variations of creatine is creatine anhydrous, is a unique take an on old ingredient. J Strength Cond Res. 2009;23(6):1663-1669. Rawson ES, Wehnert ML, Clarkson PM. Lancet 9-21-1996;348(9030):789-790. J Appl Physiol 1996;80:452-7. Creatine monohydrate supplementation does not augment fitness, performance, or body composition adaptations in response to four weeks of high-intensity interval training in young females. View abstract. View abstract. Smith, C. A., Chetlin, R. D., Gutmann, L., Yeater, R. A., and Alway, S. E. Effects of exercise and creatine on myosin heavy chain isoform composition in patients with Charcot-Marie-Tooth disease. Eur J Neurol 2005;12(4):300-309. Effects of creatine supplementation in Rett syndrome: a randomized, placebo-controlled trial. J Sports Med Phys Fitness 2003;43(3):347-355. Escolar, D. M., Buyse, G., Henricson, E., Leshner, R., Florence, J., Mayhew, J., Tesi-Rocha, C., Gorni, K., Pasquali, L., Patel, K. M., McCarter, R., Huang, J., Mayhew, T., Bertorini, T., Carlo, J., Connolly, A. M., Clemens, P. R., Goemans, N., Iannaccone, S. T., Igarashi, M., Nevo, Y., Pestronk, A., Subramony, S. H., Vedanarayanan, V. V., and Wessel, H. CINRG randomized controlled trial of creatine and glutamine in Duchenne muscular dystrophy. Dos Santos EEP, de Arajo RC, Candow DG, et al. Grazioli I, Melzi G, and Strumia E. Multicenter controlled study of creatine phosphate in the treatment of heart failure. View abstract. View abstract. Arthritis Care Res (Hoboken). View abstract. Cardiovasc Res 1995;30:413-8. View abstract. Creatine, anhydrous, 98%, Thermo Scientific Chemicals - Fisher Sci View abstract. Jacobs, P. L., Mahoney, E. T., Cohn, K. A., Sheradsky, L. F., and Green, B. View abstract. Demant TW, Rhodes EC. Proc Biol Sci 10-22-2003;270(1529):2147-2150. Acta Physiol Scand 1995;155:387-95. Kendall, R. W., Jacquemin, G., Frost, R., and Burns, S. P. Creatine supplementation for weak muscles in persons with chronic tetraplegia: a randomized double-blind placebo-controlled crossover trial. 2010;24(11):988-999. Sales LP, Pinto AJ, Rodrigues SF, et al. View abstract. CREATINE ANHYDROUS is a water-free nitrogenous compound that acts as a high-energy reservoir for the rapid regeneration of ATP. View abstract. Rocic, B., Znaor, A., Rocic, P., Weber, D., and Vucic, Lovrencic M. Comparison of antihyperglycemic effects of creatine and glibenclamide in type II diabetic patients. Creatine is one of the best supplements for improving strength and high intensity exercise performance. View abstract. View abstract. Neves, M., Jr., Gualano, B., Roschel, H., Fuller, R., Benatti, F. B., Pinto, A. L., Lima, F. R., Pereira, R. M., Lancha, A. H., Jr., and Bonfa, E. Beneficial effect of creatine supplementation in knee osteoarthritis. Like your muscles, your brain stores phosphocreatine and requires plenty of ATP for optimal function (19, 20). J Int Soc Sports Nutr. J Strength.Cond.Res 2001;15(4):413-419. Creatinine is a blood chemical waste product made when you use muscles. Murphy, A. J., Watsford, M. L., Coutts, A. J., and Richards, D. A. 2009;14(3):239-248. Zuniga, J. M., Housh, T. J., Camic, C. L., Hendrix, C. R., Mielke, M., Johnson, G. O., Housh, D. J., and Schmidt, R. J. Liquid I.V. View abstract. View abstract. One 14-week study in older adults determined that adding creatine to a weight training program significantly increased leg strength and muscle mass (25). 2010;11(6):508-513. Some evidence shows that creatine magnesium chelate is as effective as the monohydrate form. 2016 Feb;37(2):149-53. One study found that creatine HCl was 38 times more soluble than the monohydrate form (30). View abstract. Creatine anhydrous occurs when the water molecule of creatine monohydrate is removed through a drying process. Potential benefits of creatine monohydrate supplementation in the elderly. Groeneveld GJ, Veldink JH, van der Tweel I, et al. Newman, J. E., Hargreaves, M., Garnham, A., and Snow, R. J. 2020;12(6):1880. View abstract. Advantage: Inexpensive and proven. Candow DG, Forbes SC, Vogt E. Effect of pre-exercise and post-exercise creatine supplementation on bone mineral content and density in healthy aging adults. 2012;4:CD004426. View abstract. View abstract. Recent Adv Stud Cardiac Struct Metab 1975;8:467-81. Neuroprotective effects of creatine and cyclocreatine in animal models of Huntington's disease. Influence of creatine monohydrate ingestion on muscle metabolites and intense exercise capacity in individuals with multiple sclerosis. View abstract. Effect of creatine feeding on maximal exercise performance in vegetarians. View abstract. Creatine supplementation and health variables: a retrospective study. J Strength.Cond.Res 2003;17(1):26-33. Juhn MS, O'Kane JW, Vinci DM. Clin Chim.Acta 1-5-2000;290(2):179-188. Muscle Nerve 2003;27(5):604-610. Some research has found that they may increase strength gains from a weight training program by about 10%, on average (17). Hibbard MK, Sandri-Goldin, RM. Galvan E, Walker Dk, Simbo SY, et al. View abstract. Sullivan, P. G., Geiger, J. D., Mattson, M. P., and Scheff, S. W. Dietary supplement creatine protects against traumatic brain injury. *. Aust J Sci Med Sport 1995;27:56-61. 2017 Prohibited List - Effective January 1, 2017. Watanabe, A., Kato, N., and Kato, T. Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation. Int J Clin Pharmacol Ther 1998;36:258-62. Matthews RT, Ferrante RJ, Klivenyi P, et al. Volek, J. S., Duncan, N. D., Mazzetti, S. A., Putukian, M., Gomez, A. L., and Kraemer, W. J. Earnest CP, Almada AL, Mitchell TL. Neurology 2004;63:1656-61. View abstract. View abstract. Efficacy of creatine supplementation combined with resistance training on muscle strength and muscle mass in older females: A systematic review and meta-analysis. Walter MC, Lochmuller H, Reilich P, et al. View abstract. Mihic S, MacDonald JR, McKenzie S, Tarnopolsky MA. Mujika I, Chatard J, Lacoste L, et al. Protection of ischemic myocardium by exogenous phosphocreatine. Eijnde, B. O., Van Leemputte, M., Goris, M., Labarque, V., Taes, Y., Verbessem, P., Vanhees, L., Ramaekers, M., Vanden Eynde, B., Van Schuylenbergh, R., Dom, R., Richter, E. A., and Hespel, P. Effects of creatine supplementation and exercise training on fitness in men 55-75 yr old. View abstract. View abstract. Oral creatine might reduce the frequency of dehydration, muscle cramping, and injuries to the muscles, bones, ligaments, tendons and nerves. Creatine is a well-studied supplement with proven benefits for high intensity exercise. Rossouw F, Krger PE, and Rossouw J. Verbessem, P., Lemiere, J., Eijnde, B. O., Swinnen, S., Vanhees, L., Van Leemputte, M., Hespel, P., and Dom, R. Creatine supplementation in Huntington's disease: a placebo-controlled pilot trial. View abstract. One 2009 study found that creatine supplementation is associated with an increase in a hormone called DHT, which can contribute to hair loss. J Natl Cancer Inst 1994;86:608-13. J Frailty Aging. Mazzini, L., Balzarini, C., Colombo, R., Mora, G., Pastore, I., De Ambrogio, R., and Caligari, M. Effects of creatine supplementation on exercise performance and muscular strength in amyotrophic lateral sclerosis: preliminary results. 2004;23(5):524. However, shorter time periods for urine samples may be used. Aaserud, R., Gramvik, P., Olsen, S. R., and Jensen, J. Creatine supplementation delays onset of fatigue during repeated bouts of sprint running. Other times, the creatine is micronized, or mechanically processed to improve water solubility. Creatine supplements in patients with idiopathic inflammatory myopathies who are clinically weak after conventional pharmacologic treatment: six-month, double-blind, randomized, placebo-controlled trial. Despite the presence of these two natural sources, consuming it as a dietary supplement can increase your bodys stores (2, 3). Ingwall JS, Morales MF, Stockdale FE, Wildenthal K. Creatine: a possible stimulus skeletal cardiac muscle hypertrophy. Bemben, M. G., Tuttle, T. D., Bemben, D. A., and Knehans, A. W. Effects of creatine supplementation on isometric force-time curve characteristics. View abstract. Golini J, Jones WL. Green, J. M., McLester, J. R., Smith, J. E., and Mansfield, E. R. The effects of creatine supplementation on repeated upper- and lower-body Wingate performance. Supposedly, this could increase its potency and reduce side effects such as bloating and cramping. Faager, G., Soderlund, K., Skold, C. M., Rundgren, S., Tollback, A., and Jakobsson, P. Creatine supplementation and physical training in patients with COPD: a double blind, placebo-controlled study. 1997;53(4):343-348. Schedel, J. M., Tanaka, H., Kiyonaga, A., Shindo, M., and Schutz, Y. Creatine and beta-hydroxy-beta-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program. Kaptsan A, Odessky A, Osher Y, Levine J. Bennett, T., Bathalon, G., Armstrong, D., III, Martin, B., Coll, R., Beck, R., Barkdull, T., O'Brien, K., and Deuster, P. A. View abstract. improve muscle function and quality of life in older adults. Curr.Opin.Clin Nutr.Metab Care 2000;3(6):497-502. View abstract. Dover S, Stephens S, Schneiderman JE, et al. Creatine gives your muscles more energy and leads to changes in cell function that increase muscle growth. Creatine ethyl ester may have different absorption and uptake rates than other forms. Circulation 2000;102:191-6. J Sports Med Phys Fitness 1999;39:189-96. 2013;8(10):e76301. B., Bermon, S., Andrei, S., Dalloz, E., Hebuterne, X., and Dolisi, C. Effects of oral creatine supplementation on maximal pedalling performance in older adults. Med Sci Sports Exerc 2001;33:183-8. Evaluation of creatine analogues as a new class of anticancer agents using freshly explanted human tumor cells. Selsby, J. T., DiSilvestro, R. A., and Devor, S. T. Mg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performance. View abstract. Balsom PD, Ekblom B, Soderlund K, and et al. View abstract. Anabolic Steroid Act, Public Law No. Arch Dermatol 2006;142:1662-3. J Sports Sci. Biochim.Biophys Acta 12-27-1995;1264(3):265-267. Med Sci Sports Exerc. VAN Cutsem J, Roelands B, Pluym B, et al. View abstract. 1998;157(7):606-607. Lancet 1998;351:1252-3. Chenoy R, Hussain S, Tayob Y, et al. Taes, Y. E., Marescau, B., De, Vriese A., De Deyn, P. P., Schepers, E., Vanholder, R., and Delanghe, J. R. Guanidino compounds after creatine supplementation in renal failure patients and their relation to inflammatory status. Creatine anhydrous 57-00-1 - MilliporeSigma Endocrine 2014;45(3):354-61. Nutr Res 2000;20:505-14. Separating fact from hype. Arch Ophthalmol 1993;111:1463;discussion 1463-6. Creatinine clearance is usually determined from a measurement of creatinine in a 24-hour urine sample and from a serum sample taken during the same time period. Koenig CA, Benardot D Cody M Thompson WR. View abstract. Kammer RT. The effect of longer-term creatine supplementation on elite swimming performance after an acute creatine loading. Med Sci Sports Exerc 2000;32:518-25. van Loon, L. J., Murphy, R., Oosterlaar, A. M., Cameron-Smith, D., Hargreaves, M., Wagenmakers, A. J., and Snow, R. Creatine supplementation increases glycogen storage but not GLUT-4 expression in human skeletal muscle. Med Sci Sports Exerc 2000;32:654-8. J.Sports Med.Phys.Fitness 2006;46(4):555-563. 9-3-2008;95(1-2):130-134. Lancet 1998;352:233-4. 2020;52(1):120-130. View abstract. View abstract. Neurology 2006;66:664-71. In one study in vegetarians, supplementing caused a 50% improvement on a memory test and a 20% improvement on intelligence test scores (19). View abstract. When you supplement, you increase your stores of phosphocreatine. . Our website services, content, and products are for informational purposes only. Miller EE, Evans AE, Cohn M. Inhibition of rate of tumor growth by creatine and cyclocreatine. View abstract. Am J Health Syst Pharm 1999;56:1608-10. View abstract. Additionally, it appears that creatine may break down when it remains in liquid for several days (32, 34). Green AL, Simpson EJ, Littlewood JJ, et al. Int J Sport Nutr Exerc Metab. Effects of oral creatine supplementation on multiple sprint cycle performance. Kocak, S. and Karli, U. However, one study directly comparing the two found that it was worse at increasing creatine content in the blood and muscles (29). Creatine supplementation and exercise performance: an update. J Gerontol A Biol.Sci.Med Sci. Clin Chim.Acta 2001;308(1-2):173-178. Muscle Nerve 2006;34(5):586-594. View abstract. Naylor CD, O'Rourke K, Detsky AS, Baker JP. View abstract. It also has no taste, so you can take it by itself or mix it with any other drink or supplement you like. Vandenberghe K, Van Hecke P, Van Leemputte M, et al. Carvalho AP, Rassi S, Fontana KE, et al.

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