either does not significantly affect or mildly facilitates fat loss. 2.3: What types of exercise has creatine been found to improve?
Creatine is most effective for exercise periods of high or maximal intensity and lasting for 30 seconds or less. Variables on which creatine has caused improvement for exercise of this intensity and duration include 1 rep maximum, repetitions lifted, work accomplished, time, force production, cycle ergometer revolutions per minute, and power. Creatine can also improve performance on exercises that last 30 seconds to 2-3 minutes, but is less effective. A greater effect has also been found when subjects undergo multiple exercise bouts as opposed to single-bout or first-bout exercise. Finally, creatine appears to be more effective in improving performance on upper body exercises as opposed to lower body exercises, although it causes improvement in both. Whether or not creatine can improve performance on longer lasting exercises is a subject of debate. While some of the research has found a benefit from creatine supplementation for endurance exercise, most has not. Reviews of the topic do
