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Creatine supplementation and exercise performance: recent findings.

Michael G Bemben1, Hugh S Lamont

  • 1Neuromuscular Research Laboratory, Department of Health and Sport Sciences, University of Oklahoma, Norman, OK 73019, USA. mgbemben@ou.edu

Sports Medicine (Auckland, N.Z.)
|February 15, 2005
PubMed
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Creatine monohydrate (Cr) supplementation enhances maximal strength and power output, particularly in high-intensity activities like sprinting and jumping. While generally safe, long-term effects require further investigation.

Area of Science:

  • Sports Science and Exercise Physiology
  • Nutritional Biochemistry
  • Ergogenic Aids

Background:

  • Creatine monohydrate (Cr) is a widely used supplement for improving athletic performance.
  • The body naturally produces creatine, with significant stores in skeletal muscle.
  • Recent research focuses on sport-specific effects of Cr supplementation since 1999.

Purpose of the Study:

  • To update, summarize, and evaluate recent findings on creatine ingestion and sport/exercise performance.
  • To focus on sport-specific effects of creatine supplementation.
  • To review the effectiveness of creatine on specific performance outcomes.

Main Methods:

  • Systematic review of research articles published since 1999.
  • Focus on studies investigating creatine's impact on various exercise and sport performance metrics.

Related Experiment Videos

  • Analysis of common creatine loading (20 g/day for 5-7 days) and maintenance (3-5 g/day) protocols.

    • Main Results:

    • Creatine monohydrate significantly enhances maximal force and strength production in dynamic contractions across various demographics.
    • Performance improvements are most evident in activities involving repeated short bursts of high-intensity exercise (e.g., jumping, sprinting, cycling).
    • Evidence for creatine's benefit in isokinetic, isometric, endurance activities, or muscle damage prevention is equivocal or limited.

    Conclusions:

    • Creatine monohydrate is an effective ergogenic aid for enhancing maximal strength and power in specific high-intensity activities.
    • No strong scientific evidence currently supports adverse effects, though long-term usage studies are lacking.
    • Further research is needed to fully understand the long-term safety and efficacy of creatine supplementation.