Creatine is a well researched, science supported supplement. Creatine earns the #1 spot on our "Pump Approved" list.
You can find the research below. If you want the skip all the reading here is a what you need to know from the Paradise Pump team
If you are an active individual daily creatine supplementation can help you improve your strength, power and physique by giving your muscles a fuller & tighter look. Paradise Pump recommended dose: 5g/daily (dosages may vary between individuals)
#1 Creatine and Athletic Performance
Research: Creatine supplementation with specific view to exercise/sports performance
· Amplifying the effects of resistance training for enhancing strength and hypertrophy
· Improving the quality and benefits of high intensity intermittent speed training
· Improving aerobic endurance performance in lasting more than 150s
· Seems to produce positive effects on strength, power, fat free mass, daily living performance and neurological function in young and older people
· Research on the mechanisms of creatines effect has progressed since 2007 showing an up regulation of gene expression when creatine is administered together with resistance training exercises.
· Regarding predominantly aerobic endurance performance, the increased bodies’ creatine stores, seems to amplify favorable physiological adaptations such as: increased plasma volume, glycogen storage, improvements of ventilatory threshold and a possible reduction of oxygen consumption in sub maximal exercise.
#2 Is Creatine Supplementation Safe? (HINT: It is!)
Is the use of oral creatine supplementation safe? Bizzarini E, De Angelis L. J Sports Med Phys Fitness. 2004 Dec; https://pubmed.ncbi.nlm.nih.gov/15758854/
Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Mol Cell Biochem. Kreider RB, Melton C, Rasmussen CJ, Greenwood M, Lancaster S, Cantler EC, Milnor P, Almada AL. 2003 Feb https://pubmed.ncbi.nlm.nih.gov/12701816/
#3 Creatine increases your muscle energy production
Effect of oral creatine supplementation on skeletal muscle phosphocreatine resynthesis. Greenhaff PL, Bodin K, Soderlund K, Hultman E. Am J Physiol. 1994 May; https://pubmed.ncbi.nlm.nih.gov/8203511/
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