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Creatine supplementation and exercise performance: an update

M H Williams1, J D Branch

  • 1Department of Exercise Science, Physical Education, and Recreation, Old Dominion University, Norfolk, Virginia 23529-0196, USA.

Journal of the American College of Nutrition
|June 17, 1998
PubMed
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Creatine supplementation may enhance high-intensity exercise performance by increasing muscle creatine. More research is needed to confirm its benefits for different exercise types and long-term safety.

Area of Science:

  • Sports Science
  • Nutritional Biochemistry
  • Exercise Physiology

Background:

  • Creatine is a natural nutrient found in animal foods.
  • It is widely considered a nutritional ergogenic aid for enhancing athletic performance.
  • Oral creatine monohydrate supplementation is suggested to increase muscle creatine stores.

Purpose of the Study:

  • To evaluate the effectiveness of creatine supplementation as an ergogenic aid.
  • To examine the impact of creatine on different types of exercise performance.
  • To assess the effects of creatine on body composition and safety.

Main Methods:

  • Review of existing research on creatine supplementation and exercise performance.
  • Analysis of studies focusing on high-intensity, short-term exercise.

Related Experiment Videos

  • Examination of research on creatine's effects on anaerobic and aerobic glycolysis.
  • Inclusion of data on body mass changes and health risks.

    • Main Results:

    • Creatine may enhance performance in high-intensity, short-term activities dependent on phosphocreatine.
    • Evidence is inconclusive for creatine's benefits in tasks relying on anaerobic or aerobic glycolysis.
    • Short-term supplementation may increase body mass (initially water); chronic use with resistance training might increase lean mass.
    • No major health risks observed up to 8 weeks, but long-term safety is not established.

    Conclusions:

    • Creatine monohydrate shows potential as an ergogenic aid for specific types of exercise.
    • Further research is required to confirm its efficacy in field performance and long-term use.
    • Current evidence suggests creatine is safe for short-term use and is not considered doping.