天美传媒

Abstract

Creatine is one of the most widely used and researched supplements in sports nutrition, known for its ability to enhance performance in high-intensity, short-duration activities such as weightlifting, sprinting, and explosive sports. It works by increasing the availability of ATP, the primary energy source for muscle contractions, thus improving strength, power, and endurance during intense exercise. Creatine supplementation also supports muscle growth, recovery, and potentially cognitive function. This article explores the mechanisms of creatine, its benefits for athletes, proper dosage and usage, potential side effects, and its role in various athletic populations. Despite concerns regarding water retention and kidney health, research consistently supports its safety for most individuals when used as recommended. Creatine is an effective tool for athletes aiming to optimize performance, particularly in strengthbased and high-intensity sports