Creatine Monohydrate reduce muscle damage

Does creatine monohydrate reduce muscle damage?

Effectiveness Rating for Creatine Monohydrate's Ability to Reduce Muscle Damage

The effectiveness rating is a measure of how well creatine monohydrate is able to reduce muscle damage. The overall rating for this claim is 1.8 out of 3. There is some research showing the supplement's ability to deliever on this particular claim is warranted. Using Creatine Monohydrate to reduce muscle damage may lead to positive results.

Confidence Rating for Creatine Monohydrate's Ability to Reduce Muscle Damage

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 6 studies in the database on creatine monohydrate; the confidence rating is 120. 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 Reduce Muscle Damage

Dosage Frequency Daily Total Effectiveness Rating of Dosage
2g once daily 2g
6g once daily 6g
2.1g once daily 2.1g
5g 4x per day 20g
20g twice daily 40g

These dosages are based on body weight. The default value is 150 pounds. Enter your weight and click update to get appropriate dosages for your own body weight.

References

Title of Study
Oral creatine supplementation augments the repeated bout effect
Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance
Short and longer-term effects of creatine supplementation on exercise induced muscle damage
Creatine supplementation does not reduce muscle damage or enhance recovery from resistance exercise
The effects of creatine supplementation on exercise-induced muscle damage
Effect of creatine supplementation on muscle damage and repair following eccentrically-induced damage to the elbow flexor muscles

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