January 01, 2025

CREATINE MONOHIDRATE

Recharge the Blueprint.

RECHARGE THE BLUEPRINT. In the UK, you cannot legally claim creatine "reduces muscle soreness" or "repairs muscle tissue" however the following journals speak for themselves...

Yamaguchi et al. (2025) These findings indicate that CrM supplementation may promote recovery from EIMD and be effective as part of strategies for maintaining sports performance and rehabilitation.

Wax et al. (2021) Creatine supplementation may help to attenuate muscle damage and soreness following damaging bouts of exercise.

Antonio et al. (2021) There is evidence that creatine supplementation may reduce muscle damage and/or enhance recovery.

Wax et al. Summary. creatine supplementation has been shown to allow for increased volumes of work and increased work output… creatine supplementation may enhance recovery from intense exercise and possibly provide synergistic benefits during the post-injury rehabilitation period.

How creatine may assist injury recovery (theoretical mechanisms)

  • Improves cellular energy availability: Creatine increases phosphocreatine stores, helping injured muscle and nerve cells regenerate ATP more efficiently, which supports tissue repair and rehabilitation work.
  • Limits muscle loss during inactivity: Creatine may reduce disuse atrophy during immobilization or reduced loading and help preserve strength until normal training resumes.
  • Enhances muscle rebuilding and recovery: By supporting protein synthesis and reducing secondary muscle damage and soreness, creatine may accelerate the restoration of muscle size and function.
  • Improves rehabilitation training quality: Creatine allows greater training volume and intensity during rehab, leading to better functional gains and potentially faster return to activity.