Effect of creatine for endurance athletes ?
Pro Research Analysisby 
Searched over 200M research papers
Consensus Meter
Effects of Creatine Supplementation on Endurance Athletes
Introduction to Creatine Supplementation
Creatine is a popular ergogenic aid known for its benefits in enhancing muscle power, strength, and high-intensity performance. However, its effects on endurance athletes, who engage in prolonged, cyclical activities, are less clear. This article synthesizes research findings on the impact of creatine supplementation on endurance performance.
Creatine and High-Intensity Performance
Enhanced Sprint and Power Output
Several studies have demonstrated that creatine supplementation significantly improves performance in high-intensity, short-duration activities. For instance, creatine has been shown to enhance repeated sprint performance and power output in handball and soccer players . These improvements are attributed to increased phosphocreatine stores, which facilitate rapid ATP resynthesis during high-power output exercises.
Benefits in Mixed-Intensity Sports
In sports that combine endurance with intermittent high-intensity efforts, such as soccer and rowing, creatine supplementation has been beneficial. Soccer players showed faster sprint times and maintained jumping ability post-exercise with creatine supplementation. Similarly, elite rowers experienced improved anaerobic performance and increased lactate thresholds, indicating enhanced endurance capacity.
Creatine and Endurance Performance
Mixed Results in Pure Endurance Activities
The effects of creatine on pure endurance activities, such as long-distance running or cycling, are mixed. Some studies report no significant improvements in endurance performance metrics like maximal oxygen uptake or time to exhaustion . However, creatine may still offer benefits in endurance sports that involve surges or sprints, such as cross-country skiing or triathlons, by enhancing anaerobic work capacity during critical race moments.
Potential Mechanisms
Creatine's potential to improve endurance performance may be linked to several mechanisms:
- Enhanced Glycogen Resynthesis: When co-ingested with carbohydrates, creatine can boost glycogen stores, providing more fuel for prolonged aerobic exercise.
- Reduced Inflammation and Oxidative Stress: Creatine may lower inflammation and oxidative stress, contributing to better recovery and sustained performance.
- Improved Thermoregulation: In hot conditions, creatine-induced hyperhydration can lead to more efficient thermoregulation, potentially extending time to exhaustion.
Limitations and Considerations
Increased Body Mass
One consistent finding across studies is that creatine supplementation leads to an increase in body mass, primarily due to water retention . This weight gain can be a disadvantage in weight-bearing endurance activities, potentially offsetting some of the performance benefits.
Individual Variability
The response to creatine supplementation can vary significantly among individuals. Factors such as initial creatine levels, diet, and muscle fiber composition influence the degree of benefit, with some individuals showing substantial improvements ("responders") and others showing minimal effects ("non-responders").
Conclusion
Creatine supplementation offers clear benefits for high-intensity, short-duration activities and mixed-intensity sports. While its effects on pure endurance performance are less pronounced, creatine can still enhance performance in endurance sports that involve intermittent high-intensity efforts. Athletes considering creatine supplementation should weigh the potential benefits against the increase in body mass and individual variability in response.
Sources and full results
Most relevant research papers on this topic