A comprehensive meta-analysis published in the Journal of Sports Science has reaffirmed creatine monohydrate as the most effective and well-researched sports supplement available. The review analyzed 120 studies spanning three decades of research.
The findings showed consistent improvements in strength, power output, and lean muscle mass across all demographics studied, including older adults and recreational exercisers. No significant safety concerns were identified with recommended dosing protocols.
Despite marketing claims from newer creatine formulations like HCL and buffered varieties, the analysis found no evidence that any alternative form outperforms basic monohydrate in absorption or effectiveness.
