{"id":14,"date":"2025-03-21T08:03:00","date_gmt":"2025-03-21T08:03:00","guid":{"rendered":""},"modified":"2026-04-16T18:20:59","modified_gmt":"2026-04-16T18:20:59","slug":"creatine-part-ii-creatine-performance","status":"publish","type":"post","link":"https:\/\/fitmia.fi\/?p=14","title":{"rendered":"Creatine Part II (creatine + performance)"},"content":{"rendered":"

 The effects
\nof creatine, particularly on strength production, have been widely studied.
\nThis is why I decided to include literature reviews as a source for this
\narticle. The relationship between creatine and increased strength has been so
\nextensively researched that I chose to highlight a variety of perspectives. In
\ngeneral, the results are consistent, showing a positive link between creatine
\nsupplementation and strength production, although there is some variation.
\nFactors such as the participants’ training habits, nutrition, creatine
\nabsorption, dosage, research duration, exercise volume, and sports background
\nall affect the outcomes. Creatine monohydrate is perhaps the most well-known
\nand effective ergogenic supplement available to athletes, aimed at increasing
\nhigh-intensity exercise capacity and lean body mass during training (Kreider et
\nal. 2023). Creatine supplementation is primarily known to improve strength
\ntraining results, including increased muscle strength and power (Bonilla et al.
\n2021, Delpino et al. 2022, Forbes et al. 2022, Kreider et al. 2017, Smith-Ryan
\net al. 2021). It also enhances performance in single intense exercises, such as
\nthe 100-meter sprint (Kreider et al. 2017, Wax et al. 2021), and repeated
\nefforts (e.g., multiple sprints) (Kreider et al. 2017, Wax et al. 2021, Jones
\net al. 1999). Creatine has also been considered an effective supplement for
\nteam athletes (Wax et al. 2021).<\/p>\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
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https:\/\/pixabay.com\/fi\/photos\/urheilija-juoksija-sprintti-1840437\/<\/o:p><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/p>\n

<\/p>\n

Arazi et
\nal. (2021) examined the effects of creatine supplementation and exercise on
\noxidative stress in their literature review. They found that using creatine in
\ncombination with long-term exercise might potentially reduce oxidative stress
\nand improve the antioxidant system. Creatine supplementation could have a
\nsynergistic effect with exercise. The combination of supplementation and
\nexercise intensity plays a role in the results.<\/o:p><\/span><\/p>\n

Bonilla et
\nal. (2021) evaluated the effects of creatine monohydrate combined with a
\nprotein-rich diet. Their study used cluster sets as a training method and
\nmeasured parameters like lower body lean mass and muscle strength. Eight weeks
\nof supplementation with creatine and a protein-rich diet showed a more
\nsignificant clinical impact on lower body composition compared to cluster
\ntraining alone.<\/o:p><\/span><\/p>\n

A recent
\nreview by Forbes et al. (2023) indicated that creatine supplementation may also
\nbe beneficial for endurance training. They found potential advantages for
\nactivities like cross-country skiing, mountain biking, cycling, triathlons, and
\nshort-duration events where sprints at the end are critical for performance,
\nsuch as track cycling, rowing, and kayaking. However, the research results on
\ncreatine’s effects on endurance performance are somewhat contradictory. Anyway,
\nit appears to improve speed changes and short sprints (Forbes et al. 2023). On
\nthe other hand, most studies show that creatine supplementation does not have a
\nsignificant impact on maximal oxygen consumption (VO2Max or VO2Peak values)
\n(Balsom et al. 2007, Barnett et al. 1996, Ca\u00f1ete et al. 2006, Eijnde et al.
\n2003, Forbes et al. 2017, Graef et al. 2009, Izquierdo et al. 2002, Syrotuik
\n2001). There is also no significant effect on submaximal oxygen consumption
\n(Engelhardt et al. 1998, Miura et al. 1999) or in competitions that measure
\ntime over a set distance (Bellinger et al. 2000, Forbes et al. 2017, Jones et
\nal. 2002, McNaughton et al. 1998, Nemezio et al. 2015, Rossiter et al. 1996). I
\nbelieve more research is needed to assess the potential effects of creatine
\nsupplementation on endurance training.<\/o:p><\/span><\/p>\n

This year, 2025,
\nwas published a randomized, double-blind, placebo-controlled study examined the
\neffects of combined and individual supplementation of creatine, beta-alanine,
\nand L-citrulline. The study involved basketball players, with the impact on
\nshort sprint interval training being assessed. The results indicated that
\nshort-term supplementation, as well as the use of the combination, could
\nimprove physical and physiological performance. (Li & Sheykhlouvand 2025)<\/o:p><\/span><\/p>\n

Some
\ncontradictory findings also exist in the research on creatine supplementation,
\nwhere performance improvement was not documented. For example, Green et al.
\n(2001) studied the effects of a placebo and creatine supplementation in men. No
\nchanges were observed in average power or peak power during upper and lower
\nbody Wingate tests. However, the decrease in power was greater after the
\nplacebo compared to the creatine supplement, which could suggest that creatine
\nsupplementation achieved some efficiency. Similar results were reported by
\nAhmun et al. (2005) and Deutekom et al. (2000), who also did not find positive
\neffects of creatine supplementation on performance with a dosage of 20g\/day for
\n5\u20136 days. Ahmun et al. (2005) reported that acute creatine supplementation did
\nnot improve sprint performance compared to a placebo, and Glaister et al. <\/span>(2006)
\nfound similar results in their study.<\/o:p><\/p>\n

Photo:<\/b> Kuva <a
\nhref=”https:\/\/pixabay.com\/fi\/users\/pexels-2286921\/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=1840437″>Pexels<\/a>
\n<a href=”https:\/\/pixabay.com\/fi\/\/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=1840437″>Pixabayst\u00e4<\/a><\/span><\/p>\n

 Reference<\/b><\/o:p><\/p>\n

<\/o:p><\/p>\n

Abbie E
\nSmith-Ryan AE, Cabre HE, Eckerson JM & Candow DG (2021): Creatine
\nsupplementation in women\u2019s health: a lifespan perspective<\/o:p><\/span><\/p>\n

Ahmun RP,
\nTong RJ & Grimshaw PN (2005): The Effects of Acute Creatine Supplementation
\non Multiple Sprint Cycling and Running Performance in Rugby Players<\/o:p><\/span><\/p>\n

Arazi H,
\nEghbali E & Suzuki K (2021): Creatine Supplementation, Physical Exercise
\nand Oxidative Stress Markers: A Review of the Mechanisms and Effectiveness<\/o:p><\/span><\/p>\n

Balsom PD,
\nEkblom B, S\u00f6erlund K, Sj\u00f6dln B & Hultman E. Creatine supplementation and
\ndynamic high-intensity intermittent exercise<\/o:p><\/span><\/p>\n

Bellinger B,
\nBold A, Wilson G, Myburgh K & Noakes T (2000): Oral creatine
\nsupplementation decreases plasma markers of adenine nucleotide degradation
\nduring a 1-h cycle test<\/o:p><\/span><\/p>\n

Bonilla DG,
\nKreider RB, Petro JL, Romance R, Garc\u00eda-Sillero M, Ben\u00edtez-Porres J &
\nVargas-Molina S (2021): Creatine enhances the effects of cluster-set resistance
\ntraining on lower-limb body composition and strength in resistance-trained men:
\nA Pilot Study <\/o:p><\/span><\/p>\n

Barnett C,
\nHinds M & Jenkins DG (1996): Effects of oral creatine supplementation on
\nmultiple sprint cycle performance<\/o:p><\/span><\/p>\n

Ca\u00f1ete S,
\nJuan AFS, P\u00e9rez M, G\u00f3mez-Gallego F, L\u00f3pez-Mojares LM, Earnest C, Fleck SJ &
\nLucia A (2006): Does Creatine Supplementation Improve Functional Capacity in
\nElderly Women?<\/o:p><\/span><\/p>\n

Deutekom M,
\nBeltman JGM, De Ruiter CJ, De Koning JJ & De Haan A (2000): No acute
\neffects of short-term creatine supplementation on muscle properties and sprint
\nperformance <\/o:p><\/span><\/p>\n

Eijnde BO,
\nVan Leemputte M, Goris M, Labarque V, Taes Y, Verbessem P, Vanhees L, Ramaekers
\nM, Eynde BV & Van Schuylenbergh R (2003): Effects of creatine
\nsupplementation and exercise training on fitness in men 55\u201375 yr old<\/o:p><\/span><\/p>\n

Engelhard M,
\nNeuman G, Berbalk A & Reuter I (1998): Creatine supplementation in
\nendurance sports<\/o:p><\/span><\/p>\n

Felipe M
\nDelpino FM, Figueiredo LM, Forbes SC, Candow DG, Santos HO (2022): Influence of
\nage, sex, and type of exercise on the efficacy of creatine supplementation on
\nlean body mass: A systematic review and meta-analysis of randomized clinical
\ntrials <\/o:p><\/span><\/p>\n

Forbes SC,
\nSletten N, Durrer C, Myette-C\u00f4t\u00e9, \u00c9 Candow D & Little JP (2017): Creatine monohydrate
\nsupplementation does not augment fitness, performance, or body composition
\nadaptations in response to four weeks of high-intensity interval training in
\nyoung females<\/o:p><\/span><\/p>\n

Forbes SC, Candow
\nDG, Neto JHF, Kennedy MD, Forbes JL, Machado M, Bustillo E, Gomez-Lopez J, Zapata
\nA & Antonio J (2023): Creatine supplementation and endurance performance:
\nsurges and sprints to win the race <\/o:p><\/span><\/p>\n

Glaister M,
\nLockey RA, Abraham CS, Staerck A, Goodwin JE & McInnes G (2006): creatine
\nsupplementation and multiple sprint running performance<\/o:p><\/span><\/p>\n

Graef JL,
\nSmith AE, Kendall KL, Fukuda DH, Moon JR, Beck TW, Cramer JT & Stout JR
\n(2009): The effects of four weeks of creatine supplementation and
\nhigh-intensity interval training on cardiorespiratory fitness: A randomized
\ncontrolled trial<\/o:p><\/span><\/p>\n

Green J,
\nMcLester J, Smith J & Mansfield E (2001): The effects of creatine
\nsupplementation on repeated upper- and lower-body Wingate performance <\/o:p><\/span><\/p>\n

Izquierdo M,
\nIba\u00f1ez J, Gonz\u00e1lez-Badillo JJ & Gorostiaga EM (2002): Effects of creatine
\nsupplementation on muscle power, endurance, and sprint performance<\/o:p><\/span><\/p>\n

Jones AM,
\nAtter T & Georg KP (1999): Oral creatine supplementation improves multiple
\nsprint performance in elite ice-hockey players <\/o:p><\/span><\/p>\n

Jones AM,
\nCarter H, Pringle JSM & Campbell IT (2002): Effect of creatine
\nsupplementation on oxygen uptake kinetics during submaximal cycle exercise<\/o:p><\/span><\/p>\n

Kreider RB,
\nKalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner
\nSM, Almada AL & Lopez HL (2017): International Society of Sports Nutrition
\nposition stand: safety and efficacy of creatine supplementation in exercise,
\nsport, and medicine <\/o:p><\/span><\/p>\n

Li M & Sheykhlouvand
\nM (2025): Effects of combined versus single supplementation of creatine, beta-alanine,
\nand L-citrulline during short sprint interval training on basketball players\u2019 performance:
\nA Double-Blind Randomized Placebo-Controlled Trial<\/o:p><\/span><\/p>\n

McNaughton
\nLR, Dalton B & Tarr J (1998): The effects of creatine supplementation on
\nhigh-intensity exercise performance in elite performers <\/o:p><\/span><\/p>\n

Miura A,
\nKino F, Kajitani S, Sato H, Sato H & Fukuba Y (1999): The effect of oral
\ncreatine supplementation on the curvature constant parameter of the
\npower-duration curve for cycle ergometry in humans<\/o:p><\/span><\/p>\n

Nemezio
\nKMDA, Bertuzzi R, Correia-Oliveira CR, Gualano B, Bishop D & Lima-Silva A
\n(2015): Effect of creatine loading on oxygen uptake during a 1-km cycling time
\ntrial<\/o:p><\/span><\/p>\n

Rossiter HB,
\nCannell ER & Jakeman PM (1996): The effect of oral creatine supplementation
\non the 1000-m performance of competitive rowers<\/o:p><\/span><\/p>\n

Scott C.
\nForbes SC, Candow DG, Ostojic SM, Roberts MD & Chilibeck PD (2021): Meta-analysis
\nexamining the importance of creatine ingestion strategies on lean tissue mass
\nand strength in older adults <\/o:p><\/span><\/p>\n

Syrotuik DG,
\nGame AB, Gillies EM & Bell GJ (2001): Effects of Creatine Monohydrate
\nSupplementation during Combined Strength and High Intensity Rowing Training on
\nPerformance<\/o:p><\/span><\/p>\n

Wax B, Kerksick
\n <\/span>CM, Jagim AR, Mayo JJ, Lyons BC & Kreider
\nRB (2021): Creatine for exercise and sports performance, with recovery
\nconsiderations for healthy populations<\/o:p><\/span><\/p>\n

 <\/o:p><\/span><\/p>\n

<\/b><\/p>\n","protected":false},"excerpt":{"rendered":"

 The effects of creatine, particularly on strength production, have been widely studied. This is why I decided to include literature […]<\/p>\n","protected":false},"author":1,"featured_media":40,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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