Creatine: which efforts it has evidence for, and its limits
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What it has evidence for
The IOC consensus describes creatine as useful for sports with repeated high-intensity efforts, such as team sports, and for the results of strength or interval training programmes: more lean mass, strength and power. The acute performance effect is described for efforts under 150 seconds, most evident under 30 seconds.1 The 2017 ISSN position stand calls it the most effective supplement for raising high-intensity exercise capacity and lean mass during training, with benefits also for interval-type sports.2 The AIS places it in Group A: strong evidence for specific uses, for identified athletes with protocols.4
RUN, RIDE, SWIM
For long running, cycling or swimming, the IOC writes that an endurance benefit is less common and is proposed through mechanisms such as protein synthesis, glycogen and thermoregulation.1 That is not proof that it improves a marathon. For strength alongside endurance, the picture is that of strength-training adaptations: see the guide on strength for endurance.
Body mass and limits
- Body mass: the IOC notes a possible gain of 1-2 kg after loading, mostly water retention, which can hurt endurance or sports where weight must be moved or kept under a limit.1
- Who responds: most studies are in men and some suggest smaller gains in women. The data do not allow saying this holds for everyone.2
- Safety: short and long studies, in healthy people and in people with medical conditions, up to 5 years, reported no health risks at the doses studied, with weight gain as the only consistent side effect among those observed. These are observed results, not the absence of risk for every person.2 The 2024 ISSN paper on common questions considers it safe and effective in general.3 It is not a guarantee for everyone: with medical conditions, in pregnancy or with medicines, see a doctor.
- After stopping: muscle levels are not reported to fall below baseline, and long-term suppression of internal production does not appear to occur.2
Doses, anti-doping, product
The sources distinguish loading and maintenance protocols and there is no single dose to give here: the studied doses of the other ingredients are in the supplements map. The WADA list changes every year: check the one in force on race day.5 The IOC lists contamination of products with banned substances as a known risk.1 WOLF LAB does not certify products or batches and does not recommend brands.
How we reviewed it
Document review of the sources: IOC consensus, 2017 ISSN position stand, 2024 ISSN paper on common questions, AIS and WADA pages. Abstracts and main sections read; not every full text or primary study. No WOLF LAB tests.
Limits. The sources are consensus and expert position papers, not a new meta-analysis. Most studies are in men and the data do not allow rules for everyone. Weight is the only consistent side effect among those reported: not a guarantee of safety. No dose given. Check WADA lists. Not medical advice.
Sources
- Maughan RJ et al. IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine, 2018. PMC.
- Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr, 2017. PMC.
- Antonio J et al. Part II. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr, 2024. PMC.
- AIS (Australian Sports Commission). Sports supplements, Group A. AIS.
- WADA. The Prohibited List. WADA.
Sources read on 31 October 2026: abstracts and main sections, not every full text. General information, not medical advice. No WOLF LAB tests.