Creatine and Sports Performance

What is Creatine?

    Many people have heard of creatine for both its general wellness and athletic performance benefits. It is an entirely natural compound that the human body synthesizes from amino acids, the building blocks of protein. Our bodies can make some of these amino acids ourselves, but some we must consume from the foods that we eat. Additionally, we can also consume creatine by eating certain animal products that contain it, such as meat and fish. 

Creatine's Role and Athletic Benefits

    Creatine is a crucial part of the body’s fastest acting energy system. This energy system supports short but intense bursts of physical activity, like lifting weights, sprinting, and jumping. It also supports other involuntary physical demands like our heart beats and brain function. Because it directly supports intense physical activity by increasing energy availability for short periods of time, creatine has garnered a reputation as one of the most beneficial supplements for athletic performance.

    Research has shown that creatine supplementation can improve performance in high-intensity exercises, such as power-based movements like sprinting and lifting, by about 10-20%. The shorter and more intense the burst of movement is, the more improvement is seen. Additionally, creatine can alter body composition. Supplementation may increase lean muscle mass and decrease body fat percentage when combined with resistance training. This body composition change will also increase muscular strength. Creatine is also shown to reduce muscle damage and improve recovery during and after intense exercise. Supplementing creatine is also correlated to a decreased risk of muscle and bone injuries.

Creatine Supplements

    Creatine can be taken as a supplement as a convenient way to increase our intake, which will increase our body’s stores and may improve athletic performance. Creatine supplements typically come in the form of high-dose capsules or powders. There are many different forms that creatine supplements can come in, but creatine monohydrate is the most studied and research-supported form to deliver performance gains and minimal side effects.

Precautions and Potential Side Effects

    Common side effects of creatine supplementations include temporary water retention and bloat, dehydration, and gastrointestinal issues such as abdominal pain and diarrhea. More serious liver or kidney complications can occur if creatine is taken at higher than safe doses or combined with specific supplements. You should speak to your healthcare provider before beginning any new supplements to assess individual safety and any current medication or supplement interactions.

Key Takeaways

    Creatine is commonly used for athletic performance gains. Studies support its safety and physical benefits. Speak to your healthcare provider or a registered dietitian about adding creatine to your daily diet. 

Source: https://www.eatright.org/health/essential-nutrients/supplements/creatine-and-sports-performance