Creatine use in sport

Creatine is one of the most researched sports supplements in the world.

It’s a fast-growing supplement used by both athletes and broader communities.

Creatine itself is legal in sport. Like any supplement, it carries a risk of accidental contamination with banned substances.

Creatine is a naturally occurring compound. 

It’s found mostly in skeletal muscle, with smaller amounts in the brain. Your body makes it primarily in the liver, kidneys and pancreas.

You can also get it from foods like red meat and fish.

Creatine supplements are primarily sourced from synthetic processes.

How does it work?

Creatine helps rapidly regenerate the body’s ‘energy currency,’ called adenosine triphosphate (ATP), during short, high‑intensity efforts.

In muscle, it’s stored largely as phosphocreatine. This supports repeated bursts of power like sprinting and lifting.

Creatine is often used as a supplement to:

• reduce muscle fatigue and assist recovery
• help performance and training of strength and power related exercises
• gain or keep lean body mass enhance performance in strength and power events.
   

Types of creatine supplements include:

• Creatine monohydrate
• Creatine HCl
• Creatine is available as gummies, powder, capsules and tablets
• Creatine monohydrate is the most common type.

For healthy adults, creatine at evidence-based doses is generally considered safe.

Note: Consumers should always talk to a medical practitioner before taking, especially if they have kidney issues or other existing conditions.

Possible creatine side effects can include:

• gastro-intestinal upset (bloating, nausea, diarrhoea), especially with large doses at once
• temporary water weight gain from increased water in muscle
• cramps and dehydration concerns.

Creatine is often confused with creatine kinase (CK) and creatinine. 

• CK helps create energy within the body and is a laboratory test marker for various conditions 
• Creatinine is a chemical compound left over from energy-making processes in muscles
  • It is also used as a chemical marker for various conditions.