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Restoration is critical to any effective training program. Successful athletes train hard, recover, and train hard again. Recovery rates differ between individuals. Slowly recovering athletes are prone to injury, overtraining and slow progress. Creatine monohydrate might help the restoration process. Kelle Veggi from the University of Iguaçu in Brazil, and colleagues, found that creatine supplementation blunted muscle soreness and creatine kinase— a marker of muscle damage, which promoted recovery from repeated bouts of exercise. Creatine boosts strength, power and muscle mass. It also promotes restoration for more steady training progress.


(International Journal of Sport Nutrition and Exercise Metabolism, 23: 378·387, 2013)