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Composition 1 - Informational Infographic - ENC 2135

Creatine and College Students:
What the Research Says

CREATINE

What Is Creatine?

Creatine is a naturally occurring compound found in muscle cells. Your body produces it from amino acids, and it is also found in foods like red meat and fish.

What the Research Shows

Muscle Strength and Performance: Boosts strength and power output during high-intensity exercise.

Faster Recovery: Reduces muscle damage and inflammation, speeding up recovery between sessions.

Cognitive Support: May support brain energy and focus, especially under mental fatigue.

Safe Dosage Guidelines

Loading phase (optional): 20g per day split into 4 doses for 5-7 days
Maintenance phase: 3-5g per day
No loading required - a consistent daily dose of 3-5g is equally effective over time (Kreider et al., 2017)
Always consult a physician before beginning any supplement regimen

Common Myths vs. What Research Actually Shows

MYTH: Creatine is a steroid
Fact: Creatine has no hormonal properties. It works by helping muscles replenish energy - not by altering hormones.
MYTH: It destroys your kidneys
Fact: No credible study shows kidney damage in healthy users at normal doses. This myth confuses creatine with elevated creatinine levels in blood tests.
MYTH: It causes hair loss
Fact: One small, unreplicated study found a link to a hormone precursor - not hair loss itself. No causal relationship has been established.
MYTH: Only for bodybuilders
Fact: Research shows benefits for any high-intensity training, and emerging evidence suggests cognitive benefits during periods of mental fatigue.

Bottom line: Creatine monohydrate is one of the most studied supplements in the world. Evaluate claims through peer-reviewed research, not social media. When in doubt, consult a physician or registered dietitian.

Maynor Lopez - ENC 2135 - Prof. Alyssa Bent - Spring 2026 Composition 1 of 3