Creatine improves the capacity for high-intensity training

Creatine monohydrate improves high-intensity training capacity. Scientists at the University of Oklahoma, led by Jeffrey Stout, found that supplementation with 20 grams of creatine monohydrate for five days improved maximal anaerobic sprint capacity in men, but not in women. Maximum anaerobic sprint capacity improved by 23 percent in the male subjects.
Short-term supplementation with loading doses of creatine have significant effects on high-intensity exercise capacity in moderately trained men, but not women.
(Journal Strength Conditioning Research, 24: 1826-1833, 2010)