EFFECTS OF CREATINE MONOHYDRATE TO STRENGTH AND BODY COMPOSITION

Abstract

Creatine has become highly popular supplement among athletes. Contemporary research also suggests that there is also a large number of potential therapeutic applications of creatine. Aim of this systematic overview is to test the effects of CR to muscle strength and body composition on the basis of the collected data and analysed papers published in the period 2018–2020. Literature research was performed in the following data bases: PubMed, Scholar Google and DOAJ. Papers were selected according to multiple criteria and they suggest that CR in combination with an exercise program produces results in increase of muscle mass and strength and it reduces time required for execution of a specific activity. Changes in body composition were observed in increase of total mass and muscle mass, as well as amount of water in body composition. Use of CR in amount of 10-20 g per day and frequency of 4–5 days a week is an efficient tool used for increase in sport performances and positive changes in body composition.