The effects
of creatine, particularly on strength production, have been widely studied.
This is why I decided to include literature reviews as a source for this
article. The relationship between creatine and increased strength has been so
extensively researched that I chose to highlight a variety of perspectives. In
general, the results are consistent, showing a positive link between creatine
supplementation and strength production, although there is some variation.
Factors such as the participants’ training habits, nutrition, creatine
absorption, dosage, research duration, exercise volume, and sports background
all affect the outcomes. Creatine monohydrate is perhaps the most well-known
and effective ergogenic supplement available to athletes, aimed at increasing
high-intensity exercise capacity and lean body mass during training (Kreider et
al. 2023). Creatine supplementation is primarily known to improve strength
training results, including increased muscle strength and power (Bonilla et al.
2021, Delpino et al. 2022, Forbes et al. 2022, Kreider et al. 2017, Smith-Ryan
et al. 2021). It also enhances performance in single intense exercises, such as
the 100-meter sprint (Kreider et al. 2017, Wax et al. 2021), and repeated
efforts (e.g., multiple sprints) (Kreider et al. 2017, Wax et al. 2021, Jones
et al. 1999). Creatine has also been considered an effective supplement for
team athletes (Wax et al. 2021).
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Arazi et
al. (2021) examined the effects of creatine supplementation and exercise on
oxidative stress in their literature review. They found that using creatine in
combination with long-term exercise might potentially reduce oxidative stress
and improve the antioxidant system. Creatine supplementation could have a
synergistic effect with exercise. The combination of supplementation and
exercise intensity plays a role in the results.
Bonilla et
al. (2021) evaluated the effects of creatine monohydrate combined with a
protein-rich diet. Their study used cluster sets as a training method and
measured parameters like lower body lean mass and muscle strength. Eight weeks
of supplementation with creatine and a protein-rich diet showed a more
significant clinical impact on lower body composition compared to cluster
training alone.
A recent
review by Forbes et al. (2023) indicated that creatine supplementation may also
be beneficial for endurance training. They found potential advantages for
activities like cross-country skiing, mountain biking, cycling, triathlons, and
short-duration events where sprints at the end are critical for performance,
such as track cycling, rowing, and kayaking. However, the research results on
creatine’s effects on endurance performance are somewhat contradictory. Anyway,
it appears to improve speed changes and short sprints (Forbes et al. 2023). On
the other hand, most studies show that creatine supplementation does not have a
significant impact on maximal oxygen consumption (VO2Max or VO2Peak values)
(Balsom et al. 2007, Barnett et al. 1996, Cañete et al. 2006, Eijnde et al.
2003, Forbes et al. 2017, Graef et al. 2009, Izquierdo et al. 2002, Syrotuik
2001). There is also no significant effect on submaximal oxygen consumption
(Engelhardt et al. 1998, Miura et al. 1999) or in competitions that measure
time over a set distance (Bellinger et al. 2000, Forbes et al. 2017, Jones et
al. 2002, McNaughton et al. 1998, Nemezio et al. 2015, Rossiter et al. 1996). I
believe more research is needed to assess the potential effects of creatine
supplementation on endurance training.
This year, 2025,
was published a randomized, double-blind, placebo-controlled study examined the
effects of combined and individual supplementation of creatine, beta-alanine,
and L-citrulline. The study involved basketball players, with the impact on
short sprint interval training being assessed. The results indicated that
short-term supplementation, as well as the use of the combination, could
improve physical and physiological performance. (Li & Sheykhlouvand 2025)
Some
contradictory findings also exist in the research on creatine supplementation,
where performance improvement was not documented. For example, Green et al.
(2001) studied the effects of a placebo and creatine supplementation in men. No
changes were observed in average power or peak power during upper and lower
body Wingate tests. However, the decrease in power was greater after the
placebo compared to the creatine supplement, which could suggest that creatine
supplementation achieved some efficiency. Similar results were reported by
Ahmun et al. (2005) and Deutekom et al. (2000), who also did not find positive
effects of creatine supplementation on performance with a dosage of 20g/day for
5–6 days. Ahmun et al. (2005) reported that acute creatine supplementation did
not improve sprint performance compared to a placebo, and Glaister et al. (2006)
found similar results in their study.
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Abbie E
Smith-Ryan AE, Cabre HE, Eckerson JM & Candow DG (2021): Creatine
supplementation in women’s health: a lifespan perspective
Ahmun RP,
Tong RJ & Grimshaw PN (2005): The Effects of Acute Creatine Supplementation
on Multiple Sprint Cycling and Running Performance in Rugby Players
Arazi H,
Eghbali E & Suzuki K (2021): Creatine Supplementation, Physical Exercise
and Oxidative Stress Markers: A Review of the Mechanisms and Effectiveness
Balsom PD,
Ekblom B, Söerlund K, Sjödln B & Hultman E. Creatine supplementation and
dynamic high-intensity intermittent exercise
Bellinger B,
Bold A, Wilson G, Myburgh K & Noakes T (2000): Oral creatine
supplementation decreases plasma markers of adenine nucleotide degradation
during a 1-h cycle test
Bonilla DG,
Kreider RB, Petro JL, Romance R, García-Sillero M, Benítez-Porres J &
Vargas-Molina S (2021): Creatine enhances the effects of cluster-set resistance
training on lower-limb body composition and strength in resistance-trained men:
A Pilot Study
Barnett C,
Hinds M & Jenkins DG (1996): Effects of oral creatine supplementation on
multiple sprint cycle performance
Cañete S,
Juan AFS, Pérez M, Gómez-Gallego F, López-Mojares LM, Earnest C, Fleck SJ &
Lucia A (2006): Does Creatine Supplementation Improve Functional Capacity in
Elderly Women?
Deutekom M,
Beltman JGM, De Ruiter CJ, De Koning JJ & De Haan A (2000): No acute
effects of short-term creatine supplementation on muscle properties and sprint
performance
Eijnde BO,
Van Leemputte M, Goris M, Labarque V, Taes Y, Verbessem P, Vanhees L, Ramaekers
M, Eynde BV & Van Schuylenbergh R (2003): Effects of creatine
supplementation and exercise training on fitness in men 55–75 yr old
Engelhard M,
Neuman G, Berbalk A & Reuter I (1998): Creatine supplementation in
endurance sports
Felipe M
Delpino FM, Figueiredo LM, Forbes SC, Candow DG, Santos HO (2022): Influence of
age, sex, and type of exercise on the efficacy of creatine supplementation on
lean body mass: A systematic review and meta-analysis of randomized clinical
trials
Forbes SC,
Sletten N, Durrer C, Myette-Côté, É Candow D & Little JP (2017): Creatine monohydrate
supplementation does not augment fitness, performance, or body composition
adaptations in response to four weeks of high-intensity interval training in
young females
Forbes SC, Candow
DG, Neto JHF, Kennedy MD, Forbes JL, Machado M, Bustillo E, Gomez-Lopez J, Zapata
A & Antonio J (2023): Creatine supplementation and endurance performance:
surges and sprints to win the race
Glaister M,
Lockey RA, Abraham CS, Staerck A, Goodwin JE & McInnes G (2006): creatine
supplementation and multiple sprint running performance
Graef JL,
Smith AE, Kendall KL, Fukuda DH, Moon JR, Beck TW, Cramer JT & Stout JR
(2009): The effects of four weeks of creatine supplementation and
high-intensity interval training on cardiorespiratory fitness: A randomized
controlled trial
Green J,
McLester J, Smith J & Mansfield E (2001): The effects of creatine
supplementation on repeated upper- and lower-body Wingate performance
Izquierdo M,
Ibañez J, González-Badillo JJ & Gorostiaga EM (2002): Effects of creatine
supplementation on muscle power, endurance, and sprint performance
Jones AM,
Atter T & Georg KP (1999): Oral creatine supplementation improves multiple
sprint performance in elite ice-hockey players
Jones AM,
Carter H, Pringle JSM & Campbell IT (2002): Effect of creatine
supplementation on oxygen uptake kinetics during submaximal cycle exercise
Kreider RB,
Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner
SM, Almada AL & Lopez HL (2017): International Society of Sports Nutrition
position stand: safety and efficacy of creatine supplementation in exercise,
sport, and medicine
Li M & Sheykhlouvand
M (2025): Effects of combined versus single supplementation of creatine, beta-alanine,
and L-citrulline during short sprint interval training on basketball players’ performance:
A Double-Blind Randomized Placebo-Controlled Trial
McNaughton
LR, Dalton B & Tarr J (1998): The effects of creatine supplementation on
high-intensity exercise performance in elite performers
Miura A,
Kino F, Kajitani S, Sato H, Sato H & Fukuba Y (1999): The effect of oral
creatine supplementation on the curvature constant parameter of the
power-duration curve for cycle ergometry in humans
Nemezio
KMDA, Bertuzzi R, Correia-Oliveira CR, Gualano B, Bishop D & Lima-Silva A
(2015): Effect of creatine loading on oxygen uptake during a 1-km cycling time
trial
Rossiter HB,
Cannell ER & Jakeman PM (1996): The effect of oral creatine supplementation
on the 1000-m performance of competitive rowers
Scott C.
Forbes SC, Candow DG, Ostojic SM, Roberts MD & Chilibeck PD (2021): Meta-analysis
examining the importance of creatine ingestion strategies on lean tissue mass
and strength in older adults
Syrotuik DG,
Game AB, Gillies EM & Bell GJ (2001): Effects of Creatine Monohydrate
Supplementation during Combined Strength and High Intensity Rowing Training on
Performance
Wax B, Kerksick
CM, Jagim AR, Mayo JJ, Lyons BC & Kreider
RB (2021): Creatine for exercise and sports performance, with recovery
considerations for healthy populations