Does creatine benefit elite athletes?
Our evidence-based analysis features 5 unique references to scientific papers.
Last Updated:
Novice vs. Elite?
When it comes to studies conducted on whether or not a supplement can provide a benefit to sports and exercise, the first batch of studies is almost always done on untrained or lightly trained people. There is a reason for this, and that is because this group of people are going to get benefits anyways when they start to exercise and any interaction of the supplement is going to be more prominent to the researchers. It is only later that researchers look into elite athletes since, not only are they more uncommon, but tend to be more resistant to dietary supplements benefitting performance.
It is not uncommon for a supplement to benefit the novice but fail in the elite; does creatine, the king of ergogenics, fall into this category?
Creatine supplementation has indeed shown benefit in athletes considered to be on an elite level and has been shown to do so in; soccer,[1][2] volleyball,[3] wrestling,[4] swimming,[5] and more. There are a few times where creatine supplementation does not benefit elites however, usually on measurements that aren't related to bursts of power.
Finally, it does seem that the magnitude of benefit is lessened a bit with studies in elite athletes noting minor anti-fatigue effects and increases in strength which is in contrast to supplementation promoting large strength gains in the novice athlete.
💊 Get unbiased supplement information
Related Articles
- Do you need to cycle creatine?
- Can creatine cause cancer?
- Is creatine safe for your kidneys?
- Does creatine cause hair loss?
- When should I take creatine?
- What is creatine nitrate?
- Can creatine increase your testosterone levels?
- Do I need to load creatine?
- Is creatine a steroid?
- What beneficial compounds are primarily found in animal products?
- Does caffeine counteract creatine?
- What is the best form of creatine?
- Is creatine safe?
- What happens if I go off of creatine?
- Do B vitamins increase the risk of getting cancer?
- Does aspartame cause headaches?
- Why do my muscles get sore?
- Is saturated fat bad for your health?
- Does chewing gum offer any health benefits?
- How do I calculate my metabolism?
- Do artificial sweeteners spike insulin?
- Fact check: does glutamine build muscle?
- Are nitrates from beetroot and processed meats the same thing?
- How do I stay out of "starvation mode?"
- Is my “slow metabolism” stalling my weight loss?
- Does eating at night make it more likely to gain weight?
- Is it better to do aerobic exercise fasted?
- Why you shouldn't be always taking antioxidants, especially if you want to build muscle
- Does “low-carb” have an official definition?
- How do I increase insulin sensitivity?
- Does diet soda inhibit fat loss?
- Does vinegar increase metabolism?
- What are the benefits of resistance training?
- Can drinking wine really replace exercise?
- What does the evidence say about vitamin D and COVID-19?
- Do you need to detox?
- Can one binge make you fat?
- Can you lose weight by turning down the heater?
- Will carbs make me fat?
- How can you assess protein quality?
- Are natural sunscreens effective?
- Does daily weighing help you lose weight?
- How do I get a six-pack?
- What supplement or food changes are recommended for pregnant or expecting women?
- Do herbal aphrodisiacs work?
- Can you be Healthy and Obese?
- Does ashwagandha increase testosterone?
- Do I need to cycle ephedrine?
- How does protein affect weight loss?
- Does dairy cause acne?
- Are vitamin C supplements bad for your teeth?
- What should you eat for weight loss?
- Can eating too much protein be bad for you?
- Which supplements can help against colds and the flu?
- Can food have negative calories?
- Which grocery items are affordable and healthy?
- Does vitamin C improve blood sugar control?
- Will eating eggs increase my cholesterol?
- Do I need to cycle caffeine?
- Can autism be helped by gluten-free, casein-free diets?
- Can vitamin D cure depression?
- Does red meat cause cancer?
- Will lifting weights convert my fat into muscle?
- How can you increase testosterone naturally?
- Does ZMA cause weird dreams?
- How much fat do I need to absorb vitamin D?
- Does sunscreen decrease vitamin D?
- How are carbohydrates converted into fat deposits?
- Does eating fat make you fat?
- Is diet soda bad for you?
- How does caffeine work in your brain?
- How important is sleep?
- Is processed meat bad for me?
- Should you supplement with vitamin K?
- What is Adrenal Fatigue?
- Are energy drinks bad for you?
- Does resistance training work for the elderly?
- Are bodybuilding diets healthy?
- Are cast iron pans unsafe?
- How valid is BMI as a measure of health and obesity?
References
- ^ Claudino JG, et al. Creatine monohydrate supplementation on lower-limb muscle power in Brazilian elite soccer players. J Int Soc Sports Nutr. (2014)
- ^ Yáñez-Silva A, et al. Effect of low dose, short-term creatine supplementation on muscle power output in elite youth soccer players. J Int Soc Sports Nutr. (2017)
- ^ Lamontagne-Lacasse M, Nadon R, Goulet ED. Effect of Creatine Supplementation on Jumping Performance in Elite Volleyball Players. Int J Sports Physiol Perform. (2011)
- ^ Koçak S, Karli U. Effects of high dose oral creatine supplementation on anaerobic capacity of elite wrestlers. J Sports Med Phys Fitness. (2003)
- ^ Juhász I, et al. Creatine supplementation improves the anaerobic performance of elite junior fin swimmers. Acta Physiol Hung. (2009)
