Effect of creatine supplementation on body composition and performance: a
meta-analysis

J David Branch. Affiliations: Department of Exercise Science, Physical Education, and Recreation at Old Dominion University, Norfolk, VA 23529-0196, USA. PMID: 12945830

Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials.

Felipe M Delpino, Lílian M Figueiredo, Scott C Forbes, Darren G Candow, Heitor O Santos

Affiliations: Postgraduate Program in Nursing, Federal University of Pelotas, Rio Grande do Sul, Brazil, Faculty of Nursing, Federal University of Pelotas, Rio Grande do Sul, Brazil, Faculty of Education, Department of Physical Education Studies, Brandon University, Brandon, MB, Canada, Faculty of Kinesiology and Health Studies, University of Regina, Regina, SK, Canada, School of Medicine, Federal University of Uberlandia (UFU), Uberlandia, Minas Gerais, Brazil.

PMID: 35986981

The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis

Ryan Burke, Alec Piñero, Max Coleman, Adam Mohan, Max Sapuppo, Francesca Augustin, Alan A Aragon, Darren G Candow, Scott C Forbes, Paul Swinton, Brad J Schoenfeld.

Affiliations: Department of Exercise Science and Recreation, CUNY Lehman College, Department of Family and Consumer Sciences, California State University, Faculty of Kinesiology and Health Studies, University of Regina, Department of Physical Education Studies, Faculty of Education, Brandon University, School of Health Sciences, Robert Gordon University.

PMID: 37432300

1. Ruiz-Castellano, C., Espinar, S., Contreras, C., Mata, F., Aragon, A. A., & Martínez-Sanz, J. M. (2021). Achieving an Optimal Fat Loss Phase in Resistance-Trained Athletes: A Narrative Review. Nutrients, 13(9), 3255. 

2. Hector, A. J., & Phillips, S. M. (2018). Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. International journal of sport nutrition and exercise metabolism, 28(2), 170–177.

3. Kamper, A. L., & Strandgaard, S. (2017). Long-Term Effects of High-Protein Diets on Renal Function. Annual review of nutrition, 37, 347–369.

4. Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., Hoffman, J. R., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20.

Chlorella (Chlorella vulgaris) is considered a superfood due to its high content of essential nutrients, including vitamins and minerals, protein, and the antioxidant chlorophyll. In fact, Chlorella contains many vitamins, including D, B12, folate, and iron that are either low or absent in most plant foods. [1]. Research demonstrates chlorella can positively impact multiple markers of cardiovascular and metabolic health [2, 3, 4, 5] making it a valuable supplement to support longevity and healthy aging.

Spirulina (Arthrospira platensis) is especially noted for its 'completeness', containing all essential amino acids and a high amount of vitamins, minerals, and bioactive compounds. In fact, Spirulina is claimed to be the richest whole-food source of vitamin B12 and provitamin A (β-carotene). [1] It is recognized for a variety of potential health benefits, including promoting immune health [2, 3], supporting metabolic health [4], and improving antioxidant capacity [5]. Spirulina has been extensively studied for its ability to promote healthy cholesterol levels and balance between good and bad cholesterol [6].

Acacia Fibre is classified as a fermentable fiber, making it an effective prebiotic. Studies demonstrate that acacia fibre can promote the growth of beneficial gut bacteria, such as Bifidobacteria, helping to enhance gut health and overall digestion. [1] In higher doses, Acacia fiber can be used to help manage blood glucose levels and support weight management.[2, 3]

Green Banana Flour is made from unripe (green) bananas and is characterized by a high content of resistant starch and dietary fiber [1] which are fundamental in promoting gastrointestinal health and gut microbiota balance. Resistant starch acts similarly to soluble fiber. It is not digested in the small intestine, passing into the colon, where it is fermented by gut bacteria, leading to the production of short-chain fatty acids (SCFAs) such as butyrate. [2] Green banana flour has also been noted for its potential weight-management effects. The high fiber and resistant starch content promote satiety, reducing overall caloric intake. [3]

Taurine is a naturally occurring amino acid not abundant in the diet. One of the primary benefits of taurine is its role in enhancing exercise capacity through influencing calcium dynamics in muscle cells. Taurine facilitates calcium release necessary for muscle contractions. [1] Transparent Labs Hydrate includes a clinically-validated dose of taurine to improve exercise performance and support recovery. Clinical studies show that taurine supplementation can enhance anaerobic performance, increase time to exhaustion, and reduce oxidative stress. [2, 3]

SenActiv® is a patented, clinically studied ergogenic adaptogen complex that provides highly purified and fractionated extracts of Panax notoginseng and Rosa roxburghii (rose hips). The unique phytochemicals in SenActiv® have been shown to enhance cellular processes that accelerate muscle recovery after exhaustive exercise []. These compounds also possess adaptogenic properties to facilitate athletic performance and healthy aging [].

Calcium is an essential mineral for enhancing the integrity of bone and promoting the growth, proliferation, and differentiation of bone cells [1]. It’s also associated with mitochondria in muscle cells to stimulate ATP synthesis [2].

Magnesium in its native ionic state for optimal biocompatibility. Consuming adequate amounts of bioavailable magnesium is imperative for active individuals to support muscle contraction during exercise [1].

Sodium is the primary positive ion (cation) in the fluid outside cells. It modulates the amount of water in the body, and the movement of sodium into and out of cells is essential for proper cell-to-cell signaling.

Potassium, a counterpart to sodium, is the primary cationic (positively charged) electrolyte inside cells. The balance of sodium and potassium is particularly important for cellular hydration, and potassium is necessary for intra- and inter-cellular signaling, as well as being a substrate for skeletal muscle contraction.

Coconut Water Powder removes the sugary and fatty constituents of coconut water while retaining the essential electrolyte micronutrients, such as magnesium, potassium, phosphorus, and sodium. Due to its abundant electrolyte profile, coconut water can rapidly rehydrate athletes after intense exercise, making it ideal for pre-, intra-, and post-workout supplementation [1].

SenActiv® is a patented, clinically studied ergogenic adaptogen complex that provides highly purified and fractionated extracts of Panax notoginseng and Rosa roxburghii (rose hips). The unique phytochemicals in SenActiv® have been shown to enhance cellular processes that accelerate muscle recovery after exhaustive exercise [1]. These compounds also possess adaptogenic properties to facilitate athletic performance and healthy aging [2].

L-Glycine is a conditionally essential amino acid in humans that plays many roles in cellular physiology and has multifarious beneficial effects on cardiovascular, metabolic, and neurological health [1]. Numerous clinical trials have demonstrated the efficacy of glycine as a natural sleeping aid, even in modest doses (1,000 mg) before bedtime [2, 3]. Evidence suggests glycine acts on N-methyl-D-aspartate (NMDA) receptors in suprachiasmatic nuclei within the hypothalamus [4]. These tiny nuclei function as a bona fide “pacemaker” of the body’s innate circadian rhythms.

Tart Cherry Powder VitaCherry® is a patented tart cherry (Montmorency cherry) powder standardized to provide a rich profile of beneficial anthocyanins and antioxidant polyphenols, as well as B vitamins, calcium, magnesium, iron, and omega-3 essential fatty acids (EFAs). In fact, VitaCherry® is 15x more concentrated in the specific anthocyanins associated with reducing inflammation after vigorous exercise than generic tart cherry powders. Multiple human studies have shown that tart cherry consumption significantly reduces post-exercise muscle soreness and enhances muscle recovery in high-level athletes [1].

L-Theanine is a non-proteinogenic amino acid first discovered as a constituent of green tea (Camellia sinensis) leaves. After ingestion, L-theanine is readily absorbed across the blood-brain barrier, where it exerts several nootropic effects, notably stimulating the release of alpha brainwaves and acting as a GABA receptor agonist [1, 2]. As such, L-theanine helps induce a sense of calmness and ease racing thoughts, which can help people fall asleep and improve sleep quality.

Rutaecarpine is a major alkaloid isolated from Evodia rutaecarpa. Several studies have shown that it speeds the rate at which caffeine and caffeine derivatives are metabolized, thereby eliminating them from the body more rapidly [1, 2]. Thus, rutaecarpine helps calm the nervous system and “de-caffeinate” the body, which is imperative for restful sleep if you regularly drink coffee, pre-workouts, energy drinks, or other caffeinated beverages later in the day/evening.

Magnesium Bisglycinate is a macromineral electrolyte and cofactor (read: "helping hand") in over 350 enzymatic reactions in the human body. Its multifaceted roles make it essential for numerous body functions, including energy metabolism, protein synthesis, neuromuscular conduction, mood, cognition, cardiac contractility, and immunity [1]. Several clinical studies have demonstrated the effectiveness of magnesium glycinate supplements (including the bisglycinate form) for promoting restorative sleep and ameliorating sleep conditions such as insomnia [2]. The magnesium bisglycinate in this sleep aid does not cause a laxative effect in large doses and is gentle on the gastrointestinal tract, unlike other common forms of magnesium (e.g. magnesium oxide and magnesium citrate).

Zinc Citrate is an essential mineral typically lacking in modern diets [1]. Our melatonin-free sleep aid contains bioavailable zinc citrate to ensure your body can absorb this key trace mineral. Zinc deficiency is well-known to disrupt immune function, fertility, sex hormone production, mood, and sleep quality [2]. On the contrary, supplementing with a combination of zinc, magnesium, and vitamin B6 has been shown to confer synergistic sleep and recovery benefits, ideal for active individuals who struggle to get restful sleep [3].

Vitamin B6 (as Pyridoxal-5’-Phosphate) is a water-soluble vitamin with extensive roles throughout the nervous system. In its bioactive pyridoxal-5-phosphate (PLP) form, it acts as a coenzyme in the conversion of tryptophan to 5-hydroxytryptamine (i.e. serotonin), which is a precursor of melatonin synthesis [,]. This suggests that a deficiency of PLP may impair sleep quality and contribute to occasional sleeplessness. Indeed, several studies have found that circulating PLP levels are inversely associated with sleep quality and sleeplessness [,]. In other words, people with higher levels of PLP tend to sleep better and experience less daytime drowsiness.

L-Citrulline Malate is an amino acid that enhances physical endurance due to its role in the synthesis of nitric oxide (NO) . [] When nitric oxide production increases, blood flow improves, allowing nutrients and oxygen to replenish muscle tissue more efficiently. This translates to greater muscle pumps and heightened energy levels. Numerous studies have demonstrated the performance-enhancing effects of L-citrulline malate such enhancing strength, muscle power output, anaerobic and aerobic capacity [, , ] Additionally, studies indicate that L-Citrulline Malate reduces muscle soreness and enhances immune responses during the post-exercise period, supporting recovery from physical training [].

Vitamins B6 and B12 5 mg and 100 mcg Vitamins, as a collective group, are essential micronutrients that act as coenzymes (read: "helper molecules") for processes throughout the body. Vitamins B6 and B12 are water-soluble vitamins that are particularly important for cognitive function, cardiovascular health, nutrient metabolism, and immunity [,]. As such, you can't go wrong with having these in your pre-workout arsenal.

Beta-Alanine is an amino acid that functions as a precursor to carnosine, a molecule that accumulates in skeletal muscle tissue, where it plays a crucial role in buffering the acid produced during intense physical exercise. Supplementing with Beta-alanine has been shown to increase muscle carnosine levels, which are quickly depleted during intense exercise [, ]. Research shows that supplementing with Beta-alanine can significantly improve overall exercise capacity including maximal strength and power output, particularly in exercises requiring sustained maximal effort[]. strength [] Beta-alanine supplementation may also increase lean muscle mass [] and delay the onset of neuromuscular fatigue [, ]

Betaine Anhydrous, also known as trimethylglycine, plays a role in various physiological processes, primarily as an osmolyte (helping cells maintain fluid balance) and a methyl donor (assisting in biochemical reactions). Betaine supplementation has shown promise in improving muscle endurance and enhancing strength and power in trained individuals [,,]. While the mechanisms are not fully understood, Betaine supplementation may promote athletic performance through regulating cellular hydration, supporting creatine biosynthesis and playing a role in ATP (energy) production. []

L-Tyrosine. Increasing tyrosine uptake may positively influence neurotransmitter-related psychological functioning. Research shows that supplementing with L-tyrosine can significantly enhance cognitive performance, especially under acutely stressful situations (such as intense training) []. L-Tyrosine has also been shown to improve “cognitive flexibility,” meaning it can help you adapt to changing cognitive demands without letting extraneous thoughts take over [].

Alpha-GPC (L-alpha-glycerylphosphorylcholine) is a cholinergic compound that supports neuromuscular function and physical performance by increasing acetylcholine levels. Studies have shown that supplementation with Alpha-GPC can enhance power output and strength. [] Alpha-GPC is primarily found in the brain and is one of the two major storage forms of choline in the cytosol (interior space of cells), along with phosphocholine []. Research also suggests that Alpha-GPC may stimulate growth hormone secretion, which plays a role in muscle recovery, fat metabolism, and lean mass development. []

Organic Caffeine. While most pre-workouts contain synthetic caffeine anhydrous, we utilize organic caffeine derived from green coffee beans (as PurCaf®). Caffeine is a well-documented ergogenic aid that enhances physical and cognitive performance. Research indicates that caffeine improves performance by reducing perceived exertion and delaying fatigue through adenosine receptor antagonism, increasing central nervous system excitability. [, ] Caffeine enhances muscle strength and power output by facilitating calcium mobilization and neuromuscular transmission [].

Theobromine is the primary alkaloid found in cocoa beans and is chemically related to caffeine, acting as a central nervous system stimulant []. Research has found that theobromine has differential contributions to mood and cognitive function compared to caffeine, providing further insight into the distinct yet synergistic nature of these naturally occurring stimulants [].

BioPerine® is a patented black pepper (Piper nigrum) fruit extract standardized for its piperine content. Piperine is a natural alkaloid known for its “bioenhancer” properties, improving the bioavailability of molecules that are typically poorly absorbed or extensively metabolized in the liver [, ].

Boron Citrate is an important trace mineral with numerous roles in the human body. Recent evidence suggests that men who supplement with boron daily have higher levels of testosterone and lower levels of estradiol (estrogen) than those who don’t [].

Zinc Chelate is a bioavailable source of zinc, an essential cofactor for various enzymes. Research suggests zinc is crucial for supporting fertility and sperm cell counts in men []. This is largely because zinc aids in natural testosterone production, and males who are zinc deficient are at a higher risk of infertility [].

Vitamins B6 and B12, as a collective group, are essential micronutrients that act as coenzymes (read: "helper molecules") for processes throughout the body. Vitamins B6 and B12 are water-soluble vitamins that are particularly important for cognitive function, cardiovascular health, nutrient metabolism, and immunity [,]. As such, you can't go wrong with having these in your pre-workout arsenal.