Спорт
Креатин
Работает. Доказано: рабочая память под нагрузкой, сила.
Суть
Самая изученная спортивная добавка: помогает мышцам пересобирать АТФ: валюту коротких мощных усилий.
Что говорят исследования
Форма важна
Моногидрат (знак Creapure).
Без «транспортных систем» и переплаты за экзотические формы..
Креатин моногидрат, порошок. Единственная доказанная форма: моногидрат.
Мифы
«Бьёт по почкам у здоровых»: на стандартных дозах не подтверждено.
«Без загрузки не работает»: работает, просто медленнее.
Осторожно
ЕДИНСТВЕННАЯ доказанная форма - КРЕАТИН МОНОГИДРАТ.
HCl/эстер/буфер - маркетинг.
Безопасен длительно у здоровых (ISSN).
Миф про почки развенчан.
Задержка воды 0.5-2 кг в первые недели - норма.
С лекарствами
Из еды
Красное мясо и рыба: порядка 4-5 г на килограмм сырого продукта: наесть дозу сложно.
Источники
Creatine supplementation in young men under resistance versus non-resistance training: a systematic review and meta-analysis of strength, performance, and lean mass. 2026 Journal Article, Systematic Review
The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. 2024 Journal Article, Systematic Review
Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. 2023 Meta-Analysis, Systematic Review, Journal Article
Обзоры исследований: 112 в Europe PMC, самые цитируемые
Mortality risk conferred by small elevations of creatine kinase-MB isoenzyme after percutaneous coronary intervention. 2003 · цитирований: 187
Creatine in Health and Disease. 2021 · цитирований: 155
Creatine supplementation during resistance training in older adults-a meta-analysis. 2014 · цитирований: 152
Effect of creatine supplementation on body composition and performance: a meta-analysis. 2003 · цитирований: 150
Prognostic value of troponin and creatine kinase muscle and brain isoenzyme measurement after noncardiac surgery: a systematic review and meta-analysis. 2011 · цитирований: 136
Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. 2018 · цитирований: 104
Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses. 2015 · цитирований: 103
The value of serum creatine kinase in predicting the risk of rhabdomyolysis-induced acute kidney injury: a systematic review and meta-analysis. 2016 · цитирований: 91
Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. 2017 · цитирований: 87
The effect of the creatine analogue beta-guanidinopropionic acid on energy metabolism: a systematic review. 2013 · цитирований: 76
Creatine supplementation and aging musculoskeletal health. 2014 · цитирований: 75
Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults. 2021 · цитирований: 53
Effects of Creatine Supplementation on Athletic Performance in Soccer Players: A Systematic Review and Meta-Analysis. 2019 · цитирований: 53
Impact of statin dosing intensity on transaminase and creatine kinase. 2007 · цитирований: 53
Treatment of X-linked creatine transporter (SLC6A8) deficiency: systematic review of the literature and three new cases. 2014 · цитирований: 52
Creatine supplementation as an ergogenic aid for sports performance in highly trained athletes: a critical review. 1997 · цитирований: 51
Creatine for treating muscle disorders. 2013 · цитирований: 50
Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. 2020 · цитирований: 49
Mitochondrial enhancement for neurodegenerative movement disorders: a systematic review of trials involving creatine, coenzyme Q10, idebenone and mitoquinone. 2014 · цитирований: 44
Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. 2023 · цитирований: 41
Effects of Creatine Supplementation on Renal Function: A Systematic Review and Meta-Analysis. 2019 · цитирований: 41
Does creatine supplementation hinder exercise heat tolerance or hydration status? A systematic review with meta-analyses. 2009 · цитирований: 41
The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis. 2023 · цитирований: 40
The prognostic value of elevated creatine kinase to predict poor outcome in patients with COVID-19 - A systematic review and meta-analysis. 2021 · цитирований: 37
Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis. 2021 · цитирований: 36
Postictal serum creatine kinase for the differential diagnosis of epileptic seizures and psychogenic non-epileptic seizures: a systematic review. 2015 · цитирований: 35
Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials. 2022 · цитирований: 32
Effect of the Combination of Creatine Monohydrate Plus HMB Supplementation on Sports Performance, Body Composition, Markers of Muscle Damage and Hormone Status: A Systematic Review. 2019 · цитирований: 28
Creatine supplementation for patients with COPD receiving pulmonary rehabilitation: a systematic review and meta-analysis. 2010 · цитирований: 27
Оценка: Brain 25 Evidence (MIT).