Creatine Part II (creatine + performance)

 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).

https://pixabay.com/fi/photos/urheilija-juoksija-sprintti-1840437/


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.

Photo: Kuva <a href="https://pixabay.com/fi/users/pexels-2286921/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=1840437">Pexels</a> <a href="https://pixabay.com/fi//?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=1840437">Pixabaystä</a>

 Reference

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

 

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