Scott Forbes

Higher dietary creatine intake (🐠🥩🍗) is associated with greater total lean body mass and handgrip strength, even after adjustment for physical activity. #creatine journals.sagepub.com/doi/10.1177/02…

Mechanisms, Dosing Strategies, and Performance Effects of 5 Leading Ergogenic Supplements jfwhp.kglmeridian.com/view/journals/…

🚨NUEVO: La suplementación con creatina no se relaciona con incremento en los efectos secundarios. 👉🏽Es totalmente segura en un rango de dosis, duraciones y poblaciones, según los ensayos en humanos disponibles a la fecha😎: mdpi.com/2075-4663/14/4…

Creatine supplementation for preventing muscle atrophy in patients taking incretin-based pharmacotherapies: a perspective #creatine #GLP @DrCreatine jnutritionalphysiol.org/article/S3050-…

A single dose of creatine reduces the cognitive effects of sleep deprivation.

Evaluating the Safety of Creatine Monohydrate in Adolescents: A Systematic Review of Renal, Hepatic, and Cardiometabolic Outcomes @JoseAntonioPhD @darrencandow @DrCreatine @_MCRicardo_ cureus.com/articles/47128…

Pleased to publish a 25y update to my 2001 review: Anaerobic and Aerobic Energy System Contribution During Maximal Exercise (Sports Med) Synthesising 102 studies of energy system interplay during maximal efforts 🔗 rdcu.be/fcXUu #ExercisePhysiology @hareshsuppiah

#CreatineForHealth Lack of sleep adversely affects cognitive function, motor skills, and mood, partly because of reduced creatine levels in the brain. Hence, it has been posited that CrM could alleviate these detrimental effects of sleep deprivation. #CreatineMonohydrate

This is one of the most common misunderstandings I see: Creatine starts → creatinine rises → kidney panic But sometimes the biomarker changed more than the kidney did. That is why isolated creatinine can mislead. Full breakdown + free review: substack.com/home/post/p-19…

The ISSN goes to Malaga Spain! 🇪🇸 congresosdbss.pro/en/sidane+issn/

When combined with 16 weeks of high-repetition resistance-band training, 3 and 5 grams of creatine/day (without a loading phase) improves some measures of body composition and strength in untrained healthy adults (≥ 50 years of age). sciencedirect.com/science/articl…

Creatine supplementation for performance & recovery 💪 This new review examined how creatine supplementation impacts… ⚡️ High-intensity performance 🔁 Recovery & muscle damage 🏃 Endurance & intermittent sport performance 🧠 Cognitive function & resilience …across athletic, endurance, team sport, and tactical populations 📚 Here are the key findings ⬇️ Energy production & ATP resynthesis 🔋 👉 Creatine increases phosphocreatine stores, allowing faster ATP regeneration during high-intensity efforts Strength & power performance 🏋️ 👉 Consistently improves strength, power output, and training capacity, especially in repeated high-intensity efforts 👉 Strength gains of ~8% greater than training alone have been reported in some studies Repeated sprint & team sport performance ⚽️ 👉 Enhances repeated sprint ability, agility, and fatigue resistance 👉 Particularly relevant for sports with intermittent high-intensity demands like football and rugby Training adaptations & muscle mass 📈 👉 Supports greater training volume over time → leading to increases in lean mass and hypertrophy 👉 Long-term use linked with meaningful increases in muscle fibre size and total body mass Recovery from muscle damage 🔁 👉 May accelerate strength recovery in the days after intense or eccentric exercise 👉 Can reduce markers of muscle damage, inflammation, and oxidative stress (though findings vary) Endurance performance 🏃 👉 No consistent benefit for steady-state endurance performance 👉 BUT improves high-intensity surges, finishing sprints, and interval capacity within endurance events 👉 May support glycogen resynthesis when combined with carbohydrate intake Thermoregulation & hydration 🌡️ 👉 Increases total body water and intracellular fluid 👉 May help maintain plasma volume and improve heat tolerance in demanding environments Cognitive function & neuroprotection 🧠 👉 May support attention, memory, and decision-making 👉 Can attenuate cognitive fatigue during sleep deprivation or stress 👉 Potential neuroprotective role in high-impact or contact sports Inflammation & immune support 🛡️ 👉 May reduce pro-inflammatory cytokines and oxidative stress following intense exercise 👉 Potential role in supporting gut integrity under high training loads Typical dosing 💊 👉 Loading: ~20 g/day for 5–7 days (optional) 👉 Maintenance: ~3–5 g/day 👉 Or ~3 g/day for ~4 weeks to fully saturate stores without loading Body mass considerations ⚖️ 👉 Small increases in body mass (~0.5–1 kg) are common 👉 Can be beneficial for strength/power athletes but may impact running economy in some endurance contexts Reference: pubmed.ncbi.nlm.nih.gov/41870601/ Subscribe to Performance Nutrition Digest FREE to receive your daily study breakdown, straight to your inbox or via the Substack app 📥 performancenutritiondigest.com Performance Nutrition Digest is powered by Healthspan Elite⚡️ healthspanelite.co.uk

A verdade que muita gente ignora sobre creatina. Nesta revisão narrativa, a creatina parece atuar via aumento da fosfocreatina e da disponibilidade energética, com maior impacto em esforços de alta intensidade: ✅ Melhora consistente de força, potência e desempenho ✅ Aumento de massa magra com melhores adaptações ao treino ✅ Possível redução de dano muscular e inflamação, favorecendo recuperação ✅ Indícios de melhora em hidratação, termorregulação e tolerância ao esforço ✅ Potencial benefício em ressíntese de glicogênio e sprints repetidos No campo da cognição, os dados ainda são preliminares, com efeitos sugeridos em contextos específicos, sem evidência robusta para generalização. Não é milagre, é fisiologia bem aplicada.

@TEBjournal Dr. Jung is a legend. Amazing work!

🇨🇦 Prof. Mary E. Jung from University of British Columbia – Okanagan Campus performed a pragmatic randomized trial (n=77) between high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT) versus prescribed exercise alone within a 4-week diabetes prevention program for adults at risk of type 2 diabetes. 👉Key Takeaways ❌Providing choice did not significantly increase perceived autonomy support or motivation regulation compared to prescribed exercise. ☑️However, the choice group showed significant improvements in self-reported physical activity and cardiorespiratory fitness at 6 months, with MICT also improving fitness. 🏥Clinical Translational Significance Offering choice between exercise modalities is a feasible strategy in diabetes prevention. Supporting autonomy through multiple behavior change techniques may be more important than exercise modality alone for long-term outcomes. Article link here: degruyterbrill.com/document/doi/1… #diabetes, #CHOICE, #perceived autonomy support, #prescribed exercise

#NewBlog Creatine for endurance athletes? The answer is more complex than you think. Read the full BLOG on our website. 🔗 creatineforhealth.com/is-creatine-re… #Creatine #SportsNutrition #EnduranceTraining #CreatineForHealth

Creatine uptake promotes dendritic cell activation and enhances antitumor immunity @nick_krontiris @JoseAntonioPhD @darrencandow @DrCreatine @_MCRicardo_ sciencedirect.com/science/articl…

In our latest study we show that resistance-bands work 💪 These are a great alternative to use when you are travelling, can’t get to the gym, tight on time, etc. Resistance-bands + creatine (3 or 5 grams/day) work a bit better 😊 #creatine sciencedirect.com/science/articl…

Full article: Creatine supplementation as an adjunct to improving healthy aging tandfonline.com/doi/full/10.10…

Attention Cyclists: Open-access review on supplements for cycling. Quick version: ✅Caffeine works well (3-6 mg/kg bw) ✅Sodium bicarb works a little ✅Caffeine + creatine works a little ❌Nitrates & beta-alanine did not appear effective pubmed.ncbi.nlm.nih.gov/38892701/

Full article: Part II. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? tandfonline.com/doi/10.1080/15… @darrencandow @DrCreatine @ExphysPhD