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Compound stored in skeletal muscle as phosphocreatine, buffering ATP regeneration during short, high-intensity effort; one of the most extensively studied ergogenic supplements for strength and lean mass.
Post-workout soreness, muscle repair, DOMS, and recovery between training sessions.
Also known as: Creatine
Every published result for this pair, extracted and audited.
These charts group published studies by what they reported and how they were run — green marks studies that reported a benefit for this pairing. Tiers run from pooled analyses of many trials (strongest) to one-off observational reports.
Direction of reported outcomes for Creatine Monohydrate in muscle recovery.
Study designs behind these findings.
Every measured outcome, one row per finding - numbers exactly as reported.
| Study | Design | n | Duration | Outcome measured | Reported result | Direction |
|---|---|---|---|---|---|---|
| PMID 37688400 2024 | Systematic review | - | - | lean body mass | 0.62 standard mean difference | Benefit |
| PMID 37688400 2024 | Systematic review | - | - | muscle strength | 5% to 52% | Benefit |
| PMID 37688400 2024 | Systematic review | - | - | muscle strength | reported qualitatively | No benefit |
| PMID 37688400 2024 | Systematic review | - | - | performance | reported qualitatively | No benefit |
| PMID 37688400 2024 | Systematic review | - | - | performance | reported qualitatively | Benefit |
| PMID 37688400 2024 | Systematic review | - | - | performance | reported qualitatively | No benefit |
| PMID 37688400 2024 | Systematic review | - | - | performance | reported qualitatively | Harm / risk |
| PMID 37688400 2024 | Systematic review | - | - | strength | reported qualitatively | Benefit |
| PMID 37688400 2024 | Systematic review | - | - | total and lean body mass | reported qualitatively | Benefit |
| PMID 34472118 2021 | Meta-analysis | - | 48, 72, and 96 hr | creatine kinase (CK) concentration at 48, 72, and 96 hr | reported qualitatively | Benefit |
| PMID 34472118 2021 | Meta-analysis | - | - | creatine kinase (CK) concentration overall | -30.94 (95% CI: -53.19, -8.69; p = .006) | Benefit |
| PMID 34472118 2021 | Meta-analysis | - | 48 hr | lactate dehydrogenase (LDH) concentration at 48 hr | reported qualitatively | Benefit |
| PMID 34472118 2021 | Meta-analysis | - | - | lactate dehydrogenase (LDH) concentration overall | reported qualitatively (WMD = -5.99; 95% CI: -14.49, 2.50; p = .167) | No benefit |
Hand-selected PubMed studies, linked to the originals.
Ordered by strength of evidence, then result direction.
01Creatine Supplementation in Combat Sport Athletes: A Narrative Systematic ReviewAshtary-Larky D, et al. · Journal of dietary supplements · 2025PMID 40755023 ↗02Performance-Enhancing Drugs in Healthy Athletes: An Umbrella Review of Systematic Reviews and Meta-analysesWarrier AA, et al. · Sports health · 2024PMID 37688400 ↗03Biomarkers of mitochondrial dysfunction in autism spectrum disorder: A systematic review and meta-analysisFrye RE, et al. · Neurobiology of disease · 2024PMID 38703861 ↗04Omega-3 Fatty Acid Supplementation on Post-Exercise Inflammation, Muscle Damage, Oxidative Response, and Sports Performance in Physically Healthy Adults-A Systematic Review of Randomized Controlled TrialsFernández-Lázaro D, et al. · Nutrients · 2024PMID 38999792 ↗Be the first to share what you noticed with Creatine Monohydrate for muscle recovery. How we calculate this.