Creatine Monohydrate improve running performance

Does creatine monohydrate improve running performance?

Effectiveness Rating for Creatine Monohydrate's Ability to Improve Running Performance

The effectiveness rating is a measure of how well creatine monohydrate is able to improve running performance. The overall rating for this claim is 2 out of 3. There is some research showing the supplement's ability to deliever on this particular claim is warranted. Using Creatine Monohydrate to improve running performance may lead to positive results.

Confidence Rating for Creatine Monohydrate's Ability to Improve Running Performance

The confidence rating is a mesure of how valid the effectiveness rating is. This rating is based on how many studies are included in the database on this topic.

There are 2 studies in the database on creatine monohydrate; the confidence rating is 40. A score above 80 means the effectiveness rating for this supplement is reliable. A score under 80 means there is insufficient evidence to ensure a reliable effectiveness rating.

Creatine Monohydrate Dose to Improve Running Performance

Dosage Frequency Daily Total Effectiveness Rating of Dosage
5g once daily 5g
5g 4x per day 20g

References

Title of Study
Combined effect of creatine monohydrate or creatine hydrochloride and caffeine supplementation in runners’performance and body composition
Effects of creatine supplementation on muscle power, endurance, and sprint performance

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