Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals
Cooke, Rybalka, Williams, Cribb & Hayes (2009) · Journal of the International Society of Sports Nutrition
Topics: Recovery, Strength & Power
- Study type: Randomized trial
- Population: Healthy young men
- Sample: n=14
- Dose: Loading then maintenance
- Duration: ~2 weeks around a damaging bout
- Published: 2009
What the study found
This trial examined recovery rather than performance. After a bout of muscle-damaging exercise, the creatine group regained muscle force faster and had lower markers of muscle damage than placebo, suggesting a role in recovery.
Key findings
- Faster recovery of muscle force after eccentric damage versus placebo.
- Lower circulating creatine kinase (a muscle-damage marker).
- Points to a recovery benefit beyond the well-known performance effects.
The practical takeaway
Beyond building strength, creatine may help you bounce back faster from hard, damaging training.