Kas kreatiin on kasutu?

Ma olen oma videotes korduvalt ja iga teatud aja tagant rääkinud, kui suurepärane toidulisand on kreatiin ja miks kõik peaksid seda kasutama, ent nüüd on välja tulnud teadustöö, milles väidetakse, et vähemalt teatud osa kreatiinile omistatavatest võimetest tegelikult ei eksisteeri, ehk siis selle tarvitamine lihastreeningu kontekstis ei too kaasa lisanduvat lihashüpertroofiat ehk lihasmassi kasvu.

Kui see uuring tuli, siis lugesin ma selle läbi ja võtsin selle sisu õlgu kehitades teadmiseks, ent nüüd on hakanud levima uudised stiilis "Kreatiin on toidulisandina kasutu", mistõttu tekkis mul tunne, et peaksin äkki ikkagi antud teemal video tegema, et selgitada, milles on tegelikult point.

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Kreatiin - kas tarvitada või mitte? -    • Kreatiin - kas tarvitada või mitte?  

Kreatiin aitab kroonilise väsimuse vastu -    • Kreatiin aitab kroonilise väsimuse vastu  

Kreatiin vähendab depressioonisümptomeid -    • Kreatiin vähendab depressioonisümptomeid  

The Effect of Creatine Supplementation on Lean Body Mass with and Without Resistance Training
https://www.mdpi.com/2072-6643/17/6/1081

International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
https://jissn.biomedcentral.com/artic...

Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults (50 Years of Age): A Systematic Review and Meta-Analysis
https://www.mdpi.com/2072-6643/16/21/...

Muscle Density, but Not Size, Correlates Well With Muscle Strength and Physical Performance
https://www.sciencedirect.com/science...

Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis
https://pubmed.ncbi.nlm.nih.gov/27433...

ACUTE CREATINE MONOHYDRATE SUPPLEMENTATION: A DESCRIPTIVE PHYSIOLOGICAL PROFILE OF RESPONDERS VS. NONRESPONDERS
https://www.paulogentil.com/pdf/Acute...

Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training
https://journals.lww.com/acsm-msse/fu...

The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis
https://pubmed.ncbi.nlm.nih.gov/39070...

Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation
https://www.nature.com/articles/s4159...

Neuroprotective Potential of Creatine. Hidden Resources of Its Therapeutic and Preventive Use
https://www.researchgate.net/publicat...

Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals
https://jissn.biomedcentral.com/artic...