| ++++ || Содержание [[креатин]]а в мышцах || ↑↑↑ Сильный || Очень высокая <ref name="Favero">del Favero S, Roschel H, Artioli G, Ugrinowitsch C, Tricoli V, Costa A, Barroso R, Negrelli AL, Otaduy MC, da Costa Leite C, Lancha-Junior AH, Gualano B. Creatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performance. Amino Acids. 2012 Jun;42(6):2299-305. doi: 10.1007/s00726-011-0972-5. Epub 2011 Jul 9. http://www.ncbi.nlm.nih.gov/pubmed/21744011</ref><ref>Banerjee B, Sharma U, Balasubramanian K, Kalaivani M, Kalra V, Jagannathan NR. Effect of creatine monohydrate in improving cellular energetics and muscle strength in ambulatory Duchenne muscular dystrophy patients: a randomized, placebo-controlled 31P MRS study. Magn Reson Imaging. 2010 Jun;28(5):698-707. doi: 10.1016/j.mri.2010.03.008. Epub 2010 Apr 15. http://www.ncbi.nlm.nih.gov/pubmed/20395096</ref><ref>Spillane M, Schoch R, Cooke M, Harvey T, Greenwood M, Kreider R, Willoughby DS. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr. 2009 Feb 19;6:6. doi: 10.1186/1550-2783-6-6. http://www.ncbi.nlm.nih.gov/pubmed/19228401</ref><ref>Hadjicharalambous M, Kilduff LP, Pitsiladis YP. Brain serotonin and dopamine modulators, perceptual responses and endurance performance during exercise in the heat following creatine supplementation. J Int Soc Sports Nutr. 2008 Sep 30;5:14. doi: 10.1186/1550-2783-5-14. http://www.ncbi.nlm.nih.gov/pubmed/18826587</ref><ref>Brault JJ, Towse TF, Slade JM, Meyer RA. Parallel increases in phosphocreatine and total creatine in human vastus lateralis muscle during creatine supplementation. Int J Sport Nutr Exerc Metab. 2007 Dec;17(6):624-34. http://www.ncbi.nlm.nih.gov/pubmed/18156666</ref><ref>McConell GK, Shinewell J, Stephens TJ, Stathis CG, Canny BJ, Snow RJ. Creatine supplementation reduces muscle inosine monophosphate during endurance exercise in humans. Med Sci Sports Exerc. 2005 Dec;37(12):2054-61. http://www.ncbi.nlm.nih.gov/pubmed/16331129</ref><ref>Poortmans JR, Kumps A, Duez P, Fofonka A, Carpentier A, Francaux M. Effect of oral creatine supplementation on urinary methylamine, formaldehyde, and formate. Med Sci Sports Exerc. 2005 Oct;37(10):1717-20. http://www.ncbi.nlm.nih.gov/pubmed/16260971</ref><ref>Roy BD, de Beer J, Harvey D, Tarnopolsky MA. Creatine monohydrate supplementation does not improve functional recovery after total knee arthroplasty. Arch Phys Med Rehabil. 2005 Jul;86(7):1293-8. http://www.ncbi.nlm.nih.gov/pubmed/16003653</ref><ref>Watt KK, Garnham AP, Snow RJ. Skeletal muscle total creatine content and creatine transporter gene expression in vegetarians prior to and following creatine supplementation. Int J Sport Nutr Exerc Metab. 2004 Oct;14(5):517-31. http://www.ncbi.nlm.nih.gov/pubmed/15673098</ref><ref>Kilduff LP, Pitsiladis YP, Tasker L, Attwood J, Hyslop P, Dailly A, Dickson I, Grant S. Effects of creatine on body composition and strength gains after 4 weeks of resistance training in previously nonresistance-trained humans. Int J Sport Nutr Exerc Metab. 2003 Dec;13(4):504-20. http://www.ncbi.nlm.nih.gov/pubmed/14967873</ref><ref>Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M. Effect of creatine and weight training on muscle creatine and performance in vegetarians. Med Sci Sports Exerc. 2003 Nov;35(11):1946-55. http://www.ncbi.nlm.nih.gov/pubmed/14600563</ref><ref>van Loon LJ, Murphy R, Oosterlaar AM, Cameron-Smith D, Hargreaves M, Wagenmakers AJ, Snow R. Creatine supplementation increases glycogen storage but not GLUT-4 expression in human skeletal muscle. Clin Sci (Lond). 2004 Jan;106(1):99-106. http://www.ncbi.nlm.nih.gov/pubmed/14507259</ref><ref name="van Loon2">van Loon LJ, Oosterlaar AM, Hartgens F, Hesselink MK, Snow RJ, Wagenmakers AJ. Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. Clin Sci (Lond). 2003 Feb;104(2):153-62. http://www.ncbi.nlm.nih.gov/pubmed/12546637</ref><ref name="Tarnopolsky">Tarnopolsky M, Mahoney D, Thompson T, Naylor H, Doherty TJ. Creatine monohydrate supplementation does not increase muscle strength, lean body mass, or muscle phosphocreatine in patients with myotonic dystrophy type 1. Muscle Nerve. 2004 Jan;29(1):51-8. http://www.ncbi.nlm.nih.gov/pubmed/14694498</ref><ref>Thompson CH, Kemp GJ, Sanderson AL, Dixon RM, Styles P, Taylor DJ, Radda GK. Effect of creatine on aerobic and anaerobic metabolism in skeletal muscle in swimmers. Br J Sports Med. 1996 Sep;30(3):222-5. http://www.ncbi.nlm.nih.gov/pubmed/8889115</ref><ref>Nelson AG, Arnall DA, Kokkonen J, Day R, Evans J. Muscle glycogen supercompensation is enhanced by prior creatine supplementation. Med Sci Sports Exerc. 2001 Jul;33(7):1096-100. http://www.ncbi.nlm.nih.gov/pubmed/11445755</ref><ref>Robinson TM, Sewell DA, Hultman E, Greenhaff PL. Role of submaximal exercise in promoting creatine and glycogen accumulation in human skeletal muscle. J Appl Physiol (1985). 1999 Aug;87(2):598-604. http://www.ncbi.nlm.nih.gov/pubmed/10444618</ref><ref>Op 't Eijnde B, Ursø B, Richter EA, Greenhaff PL, Hespel P. Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilization. Diabetes. 2001 Jan;50(1):18-23. http://www.ncbi.nlm.nih.gov/pubmed/11147785</ref> || Увеличение уровня креатина

| ++++ || Выходная мощность || ↑↑↑ Сильный || Очень высокая (64 исследования, см. [[Исследования о влиянии креатина на мощность]]) || Креатин увеличивает мощность, в одном мета-анализе мощность увеличилась на 12%, сила на 20%

| ++++ || Вес || ↑↑↑ Сильный || Очень высокая <ref name="Favero" /><ref name="van Loon2" /><ref>Cancela P, Ohanian C, Cuitiño E, Hackney AC. Creatine supplementation does not affect clinical health markers in football players. Br J Sports Med. 2008 Sep;42(9):731-5. doi: 10.1136/bjsm.2007.030700. http://www.ncbi.nlm.nih.gov/pubmed/18780799</ref><ref>Walter AA, Smith AE, Herda TJ, Ryan ED, Moon JR, Cramer JT, Stout JR. Effects of creatine loading on electromyographic fatigue threshold in cycle ergometry in college-age men. Int J Sport Nutr Exerc Metab. 2008 Apr;18(2):142-51. http://www.ncbi.nlm.nih.gov/pubmed/18458358</ref><ref>Smith AE, Walter AA, Herda TJ, Ryan ED, Moon JR, Cramer JT, Stout JR. Effects of creatine loading on electromyographic fatigue threshold during cycle ergometry in college-aged women. J Int Soc Sports Nutr. 2007 Nov 26;4:20. http://www.ncbi.nlm.nih.gov/pubmed/18039377</ref><ref>Deacon SJ, Vincent EE, Greenhaff PL, Fox J, Steiner MC, Singh SJ, Morgan MD. Randomized controlled trial of dietary creatine as an adjunct therapy to physical training in chronic obstructive pulmonary disease. Am J Respir Crit Care Med. 2008 Aug 1;178(3):233-9. doi: 10.1164/rccm.200710-1508OC. Epub 2008 Apr 17. http://www.ncbi.nlm.nih.gov/pubmed/18420964</ref><ref>Eckerson JM, Bull AA, Moore GA. Effect of thirty days of creatine supplementation with phosphate salts on anaerobic working capacity and body weight in men. J Strength Cond Res. 2008 May;22(3):826-32. doi: 10.1519/JSC.0b013e31816a40ad. http://www.ncbi.nlm.nih.gov/pubmed/18438234</ref><ref name="Wright">Wright GA, Grandjean PW, Pascoe DD. The effects of creatine loading on thermoregulation and intermittent sprint exercise performance in a hot humid environment. J Strength Cond Res. 2007 Aug;21(3):655-60. http://www.ncbi.nlm.nih.gov/pubmed/17685723</ref><ref>Kilduff LP, Lewis S, Kingsley MI, Owen NJ, Dietzig RE. Reliability and detecting change following short-term creatine supplementation: comparison of two-component body composition methods. J Strength Cond Res. 2007 May;21(2):378-84. http://www.ncbi.nlm.nih.gov/pubmed/17530953</ref><ref>Silva AJ, Machado Reis V, Guidetti L, Bessone Alves F, Mota P, Freitas J, Baldari C. Effect of creatine on swimming velocity, body composition and hydrodynamic variables. J Sports Med Phys Fitness. 2007 Mar;47(1):58-64. http://www.ncbi.nlm.nih.gov/pubmed/17369799</ref><ref>Glaister M, Lockey RA, Abraham CS, Staerck A, Goodwin JE, McInnes G. Creatine supplementation and multiple sprint running performance. J Strength Cond Res. 2006 May;20(2):273-7. http://www.ncbi.nlm.nih.gov/pubmed/16686553</ref><ref>Peyrebrune MC, Stokes K, Hall GM, Nevill ME. Effect of creatine supplementation on training for competition in elite swimmers. Med Sci Sports Exerc. 2005 Dec;37(12):2140-7. http://www.ncbi.nlm.nih.gov/pubmed/16331142</ref><ref>Eckerson JM, Stout JR, Moore GA, Stone NJ, Iwan KA, Gebauer AN, Ginsberg R. Effect of creatine phosphate supplementation on anaerobic working capacity and body weight after two and six days of loading in men and women. J Strength Cond Res. 2005 Nov;19(4):756-63. http://www.ncbi.nlm.nih.gov/pubmed/16287344</ref><ref>Eckerson JM, Stout JR, Moore GA, Stone NJ, Nishimura K, Tamura K. Effect of two and five days of creatine loading on anaerobic working capacity in women. J Strength Cond Res. 2004 Feb;18(1):168-73. http://www.ncbi.nlm.nih.gov/pubmed/14971965</ref><ref>Murphy AJ, Watsford ML, Coutts AJ, Richards DA. Effects of creatine supplementation on aerobic power and cardiovascular structure and function. J Sci Med Sport. 2005 Sep;8(3):305-13. http://www.ncbi.nlm.nih.gov/pubmed/16248471</ref><ref>Fuld JP, Kilduff LP, Neder JA, Pitsiladis Y, Lean ME, Ward SA, Cotton MM. Creatine supplementation during pulmonary rehabilitation in chronic obstructive pulmonary disease. Thorax. 2005 Jul;60(7):531-7. http://www.ncbi.nlm.nih.gov/pubmed/15994258</ref><ref>Hoffman JR, Stout JR, Falvo MJ, Kang J, Ratamess NA. Effect of low-dose, short-duration creatine supplementation on anaerobic exercise performance. J Strength Cond Res. 2005 May;19(2):260-4. http://www.ncbi.nlm.nih.gov/pubmed/15903359</ref><ref>Ahmun RP, Tong RJ, Grimshaw PN. The effects of acute creatine supplementation on multiple sprint cycling and running performance in rugby players. J Strength Cond Res. 2005 Feb;19(1):92-7. http://www.ncbi.nlm.nih.gov/pubmed/15705052</ref><ref name="Shefner">Shefner JM, Cudkowicz ME, Schoenfeld D, Conrad T, Taft J, Chilton M, Urbinelli L, Qureshi M, Zhang H, Pestronk A, Caress J, Donofrio P, Sorenson E, Bradley W, Lomen-Hoerth C, Pioro E, Rezania K, Ross M, Pascuzzi R, Heiman-Patterson T, Tandan R, Mitsumoto H, Rothstein J, Smith-Palmer T, MacDonald D, Burke D; NEALS Consortium. A clinical trial of creatine in ALS. Neurology. 2004 Nov 9;63(9):1656-61. http://www.ncbi.nlm.nih.gov/pubmed/15534251</ref><ref name="Mendes">Mendes RR, Pires I, Oliveira A, Tirapegui J. Effects of creatine supplementation on the performance and body composition of competitive swimmers. J Nutr Biochem. 2004 Aug;15(8):473-8. http://www.ncbi.nlm.nih.gov/pubmed/15302082</ref><ref name="Kutz">Kutz MR, Gunter MJ. Creatine monohydrate supplementation on body weight and percent body fat. J Strength Cond Res. 2003 Nov;17(4):817-21. http://www.ncbi.nlm.nih.gov/pubmed/14636103</ref><ref>Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003 Jun;13(2):198-226. http://www.ncbi.nlm.nih.gov/pubmed/12945830</ref><ref name="Earnest">Earnest CP, Almada AL, Mitchell TL. High-performance capillary electrophoresis-pure creatine monohydrate reduces blood lipids in men and women. Clin Sci (Lond). 1996 Jul;91(1):113-8. http://www.ncbi.nlm.nih.gov/pubmed/8774269</ref><ref>Smith AE, Fukuda DH, Ryan ED, Kendall KL, Cramer JT, Stout J. Ergolytic/ergogenic effects of creatine on aerobic power. Int J Sports Med. 2011 Dec;32(12):975-81. doi: 10.1055/s-0031-1283179. Epub 2011 Nov 30. http://www.ncbi.nlm.nih.gov/pubmed/22131203</ref><ref name="Volek">Volek JS, Mazzetti SA, Farquhar WB, Barnes BR, Gómez AL, Kraemer WJ. Physiological responses to short-term exercise in the heat after creatine loading. Med Sci Sports Exerc. 2001 Jul;33(7):1101-8. http://www.ncbi.nlm.nih.gov/pubmed/11445756</ref><ref name="Manjarrez">Manjarrez-Montes de Oca R, Farfán-González F, Camarillo-Romero S, Tlatempa-Sotelo P, Francisco-Argüelles C, Kormanowski A, González-Gallego J, Alvear-Ordenes I. Effects of creatine supplementation in taekwondo practitioners. Nutr Hosp. 2013 Mar-Apr;28(2):391-9. doi: 10.3305/nh.2013.28.2.6314. http://www.ncbi.nlm.nih.gov/pubmed/23822690</ref><ref>Mazzini L, Balzarini C, Colombo R, Mora G, Pastore I, De Ambrogio R, Caligari M. Effects of creatine supplementation on exercise performance and muscular strength in amyotrophic lateral sclerosis: preliminary results. J Neurol Sci. 2001 Oct 15;191(1-2):139-44. http://www.ncbi.nlm.nih.gov/pubmed/11677005</ref> || Увеличение веса из-за задержки воды. Степень увеличения перемена

| ++++ || Креатинин || ↑↑ значительный || Умеренная <ref name="Shefner" /><ref name="Mendes" /><ref name="Volek" /><ref name="Tarnopolsky" /><ref name="Earnest" /><ref name="Manjarrez" /><ref>Tarnopolsky MA, Mahoney DJ, Vajsar J, Rodriguez C, Doherty TJ, Roy BD, Biggar D. Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy. Neurology. 2004 May 25;62(10):1771-7. http://www.ncbi.nlm.nih.gov/pubmed/15159476</ref><ref>Dabidi Roshan V, Babaei H, Hosseinzadeh M, Arendt-Nielsen L. The effect of creatine supplementation on muscle fatigue and physiological indices following intermittent swimming bouts. J Sports Med Phys Fitness. 2013 Jun;53(3):232-9. http://www.ncbi.nlm.nih.gov/pubmed/23715246</ref><ref>Mayhew DL, Mayhew JL, Ware JS. Effects of long-term creatine supplementation on liver and kidney functions in American college football players. Int J Sport Nutr Exerc Metab. 2002 Dec;12(4):453-60. http://www.ncbi.nlm.nih.gov/pubmed/12500988</ref><ref>Kornblum C, Schröder R, Müller K, Vorgerd M, Eggers J, Bogdanow M, Papassotiropoulos A, Fabian K, Klockgether T, Zange J. Creatine has no beneficial effect on skeletal muscle energy metabolism in patients with single mitochondrial DNA deletions: a placebo-controlled, double-blind 31P-MRS crossover study. Eur J Neurol. 2005 Apr;12(4):300-9. http://www.ncbi.nlm.nih.gov/pubmed/15804248</ref><ref>Schilling BK, Stone MH, Utter A, Kearney JT, Johnson M, Coglianese R, Smith L, O'Bryant HS, Fry AC, Starks M, Keith R, Stone ME. Creatine supplementation and health variables: a retrospective study. Med Sci Sports Exerc. 2001 Feb;33(2):183-8. http://www.ncbi.nlm.nih.gov/pubmed/11224803</ref><ref>Deminice R, Rosa FT, Franco GS, Jordao AA, de Freitas EC. Effects of creatine supplementation on oxidative stress and inflammatory markers after repeated-sprint exercise in humans. Nutrition. 2013 Sep;29(9):1127-32. doi: 10.1016/j.nut.2013.03.003. Epub 2013 Jun 22. http://www.ncbi.nlm.nih.gov/pubmed/23800565</ref> || Креатин обычно повышает уровень креатинина в сыворотке крови во время фазы нагрузки. Это не является признаком повреждения почек.

| ++++ || Гидратация || ↑↑ значительный || Очень высокая <ref name="Wright" /><ref name="Mendes" /><ref name="Kutz" /><ref name="Volek" /><ref>Sculthorpe N, Grace F, Jones P, Fletcher I. The effect of short-term creatine loading on active range of movement. Appl Physiol Nutr Metab. 2010 Aug;35(4):507-11. doi: 10.1139/H10-036. http://www.ncbi.nlm.nih.gov/pubmed/20725117</ref><ref>Lopez RM, Casa DJ, McDermott BP, Ganio MS, Armstrong LE, Maresh CM. Does creatine supplementation hinder exercise heat tolerance or hydration status? A systematic review with meta-analyses. J Athl Train. 2009 Mar-Apr;44(2):215-23. doi: 10.4085/1062-6050-44.2.215. http://www.ncbi.nlm.nih.gov/pubmed/19295968</ref><ref>Easton C, Turner S, Pitsiladis YP. Creatine and glycerol hyperhydration in trained subjects before exercise in the heat. Int J Sport Nutr Exerc Metab. 2007 Feb;17(1):70-91. http://www.ncbi.nlm.nih.gov/pubmed/17460334</ref><ref>Weiss BA, Powers ME. Creatine supplementation does not impair the thermoregulatory response during a bout of exercise in the heat. J Sports Med Phys Fitness. 2006 Dec;46(4):555-63. http://www.ncbi.nlm.nih.gov/pubmed/17119520</ref><ref>Watson G, Casa DJ, Fiala KA, Hile A, Roti MW, Healey JC, Armstrong LE, Maresh CM. Creatine use and exercise heat tolerance in dehydrated men. J Athl Train. 2006 Jan-Mar;41(1):18-29. http://www.ncbi.nlm.nih.gov/pubmed/16619091</ref> || Значительная из-за увеличения веса воды в скелетных мышцах после приема креатина.