How athletes can – and cannot – benefit from this popular supplement
Many social media fitness influencers tout creatine as the gold standard of fitness supplements.
The naturally occurring chemical helps supply energy to the muscles during high-intensity, short-duration activities, like running or weightlifting. About half of your body’s creatine naturally comes from food sources, such as red meat and seafood. The rest is made in your kidneys, pancreas and liver.
“Creatine can be a valuable supplement for athletes focused on strength and recovery,” says Dr. Erica Kroncke, a nonsurgical orthopedic physician at Aurora Health Care. “It not only helps muscles recover more quickly between workouts, but research suggests it may also support bone health by promoting muscle mass and strength. However, more research is needed to understand the long-term effects for older people and postmenopausal women.”
Benefits for athletes:
- Improved performance: Creatine helps support the production of adenosine triphosphate (ATP), the primary energy source for your muscles. This can improve performance in sports that require short, explosive movements, such as football, running or weight training.
- Enhanced muscle recovery: Studies suggest creatine may reduce damage to muscle cells and inflammation following intense exercise, helping athletes recover faster between workouts.
- Increased muscle mass: Creatine helps muscles retain water and supports the building of proteins, which can lead to gains in lean body mass. For athletes in sports where size and strength matter, this is a notable benefit.
But like any supplement, it has its limits.
“Creatine supplements aren’t a one-size-fits-all solution,” Dr. Kroncke explains. “Some athletes respond better than others, and it’s important to consider your sport, training goals and overall health before adding any supplement to your routine.”
Athletes who rely on aerobic endurance, such as distance runners, cyclists or swimmers, may not see the same improvements from creatine as athletes who focus on strength and power.
Creatine may also cause muscles to hold more water, leading to temporary weight gain. This may be undesirable for athletes in sports with weight classes or where speed and agility are essential.
Creatine isn’t a replacement for exercise or a healthy diet. The supplement works best when combined with a consistent training plan and adequate nutrition, including protein, carbohydrates and hydration.
Before adding creatine to your supplement routine, talk with a sports medicine specialist or registered dietitian who can help determine if it’s a good fit for your health goals.
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