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In one study on 14 men, creatine with carbohydrates 5 days before and 2 weeks after a resistance training improved recovery of the knee extensor muscle. When the researchers added carbohydrates after the exercise, the recovery of the knee extensor was better. When carbohydrates were added, recovery was significantly better, too. But what about the research on creatine? The results haven't been entirely consistent, as some studies found improvements to all muscles and others showed improvements only to one muscle group. This is a good thing for creatine as you can increase recovery and speed in multiple muscles and groups. Some studies also reported a reduction in strength and muscle soreness, but these are not always the same for different exercises and muscle groups. The Bottom Line Most people think of creatine in terms of the weight-loss product, but the benefits are more than that. Creatine enhances strength and improves muscle endurance in many muscles. Research shows that creatine may increase recovery of those muscles. Creatine should not be confused with the "speed" supplement that also promotes increased muscle creatine levels and helps increase the recovery of joints and muscles when exercising. Research on creatine is limited and has a lot of caveats. To help you choose the right product for you, read the Lab-Tested review or the creatine research page on myFitnessPal. Related: How Does Creatine Help with Myelopathy? Related: Why I Am Optimistic About Creatine's Adverse Health Effects Similar articles:
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