The Claim
A 7-day loading phase of 20 g/day creatine monohydrate in physically active young men increases total distance and best distance during a high-intensity intermittent shuttle run test (r = 0.88 and r = 0.76, respectively), without improving perceived exertion, fatigue index, or performance decrement.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
In physically active young men, taking 20 grams of creatine monohydrate daily for 7 days increases the total and best distance covered in a high-intensity shuttle run test, with no change in perceived exertion, fatigue index, or performance decrement.
See the scientific wording
A 7-day loading phase of 20 g/day creatine monohydrate in physically active young men likely increases total distance and best distance during a high-intensity intermittent shuttle run test (r = 0.88 and r = 0.76, respectively), without improving perceived exertion, fatigue index, or performance decrement.
Taking creatine increases the amount of phosphocreatine in muscles, which lets the body quickly remake ATP during short bursts of intense activity. This gives muscles more energy to keep pushing hard during repeated sprints, allowing a person to run farther without feeling more tired.
What the research says
1 studyTaking 20 grams of creatine a day for a week helped young men run farther in short sprints without feeling more tired or slowing down more between sprints.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.