It then follows that the increase in strength is proportional to the increased muscle mass. Non-exercised muscles showed no increase in creatine uptake, emphasizing the fact that supplementation is not beneficial without exercise. Provides more free Cr for faster resynthesis of PCr. A number of studies available in the literature have attempted to evaluate the benefits of creatine use, but there are problems in trying to investigate the benefits or lack thereof. In addition, crossover studies are very difficult to do because of the variability in clearing creatine in individuals.
Many studies do confirm the benefits of creatine supplementation.
There was a significant decrease in blood lactate accumulation in the supplemented group. The majority of those who showed a beneficial response were involved in short bursts of high-intensity effort. There was little benefit in anaerobic events lasting longer than 60 seconds. Moreover, there is evidence of faster recovery after sprints. Most researchers now agree that creatine supplementation, combined with a weight training program, will result in weight gain and increased strength.