Creatine reduces inflammation and speeds recovery

by Paul Cribb, B.H.Sci HMS
AST Director of Research

Weeks of intense exercise can take its toll on the body. Intense training causes inflammation that is necessary to the recovery process but too much training and too little rest can produce excessive amounts of inflammation that lead to tissue deterioration, impaired immunity and overtraining.

An interesting investigation completed by Brazilian researchers has shown that creatine supplementation before exercise decreased markers of inflammation in the blood after exercise.

In this study, the scientists asked a group of runners to load with creatine (20 grams per day for 5 days) before a 30km race. Compared to an untreated group, the creatine group showed lower levels of creatine kinase, lactate dehydrogenase, prostaglandin E2 and tumor necrosis factor; these are all recognized markers of tissue inflammation. Creatine supplementation appeared to reduce cellular damage and the inflammatory response after exercise.

No studies have examined this specific effect in strength training athletes but the results suggest that muscles loaded with creatine recover better after exercise. This is yet another benefit athletes can obtain from creatine supplementation.

Another point to be clear on is that this study used creatine monohydrate. There is no research that shows other forms of creatine such as creatine-ethyl-ester or Kre-Alkalyn are as effective as pure Micronized Creatine. And there is no scientific research that suggests there is a better creatine than pure micronized creatine monohydrate.