Creatine

Strength/fatigue power +

Muscle creatine+PCr boosts

Strength/lean mass +10–30%

Sprint power/endurance +8–35%

Strength +1RM

Strength + sprint power

Strength/power +10-30%

Less fatigue; water +1 kg

Strength + lean mass

~+2–6 kg

Muscle mass +0.5-3.3 kg

Strength/power +5-62%

Bone/functional gains

Less soreness, faster recovery

CK↓, strength/power↑

TBW/ICW +0.5–2.3L

Lean mass +1–6%

Focus/attention +5-10%

Concentration under stress

Stroop/working memory ↑

Bone loss −3.5→−1.3%

Bone density/geometry +

Mood boost; +26% remission

Brain energy/connectivity; symptom relief

Repair+size; +15% MVC

Damage+inflammation; -40% CK

Glucose↓, HOMA↓

HbA1c−1.1%

Memory improved

Creatine 20 g/day

Oxidative damage down