Українська Abstract
Creatine is a popular dietary supplement that has a significant impact on physical performance, strength, and endurance, making it relevant for use in sports, rehabilitation, and performance improvement in different age groups. The purpose of the study was to evaluate the effectiveness of creatine use to improve athletic performance, physical endurance, muscle strength, muscle hypertrophy, and functional performance of athletes, people with physical disabilities, and the elderly. The results of numerous experimental studies were analysed, including controlled trials, systematic reviews, and meta-analyses that evaluated the effects of creatine on a person’s physical performance using combined training protocols and various dosing strategies. The conducted studies indicated a high efficiency of creatine use by athletes and people of other professions related to both physical and mental work. It helps to reduce muscle damage and increase the overall performance of athletes, in particular, by increasing phosphocreatine reserves and stimulating anabolic processes. In athletes, creatine helped to increase muscle mass, reduce fatigue, and improve training intensity, regardless of gender. The combination of creatine with other substances has shown additional benefits in increasing strength and endurance. The use of creatine in combination with training contributed to regional muscle hypertrophy, increases their thickness and volume, especially in conditions of restricted blood flow. In older adults, the supplement reduced muscle loss, improved strength and functionality even with low levels of physical activity. Creatine reduced fatigue and improved functional performance in patients with chronic diseases and neurodegenerative conditions. The results poined to the universality of creatine as an effective tool for improving athletic performance, functional performance, and recovery after exercise in various population groups. Its use is recommended for professional athletes, the elderly, and people with special physical needs
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