Creatine (Cr) supplementation (0.35 g/kg of fat-free mass) for 3 days significantly increased body mass (+0.9 kg), thigh muscle volume (+6.6%) and sprint performance (total work during the first sprint and peak power during sprints 2 to 6) in this study that included 20 athletes (50% male). Enhanced performace was greater for men than women during the first sprint but in later sprints women experienced a greater effect. (24)
Researchers suggest that creatine (Cr) may increase bone density by improving muscle size and strength. For 12 weeks, participants (n=29 men, aged 71 years) were randomized to received creatine (0.3 g/kg creatine for 5 days and then 0.07 g/kg) or placebo in addition to resistance training. Results showed a 0.5% and 1% increase in whole-body and leg bone density, respectively. Arms bone mineral contents increased significantly in the Cr group by 3.2 % (vs a non-significant increase of 1.0% with placebo). (25)