Creatine for Exercise: Does It Really Work?

meta-analysis PMID: 37720119

Quick Summary: Research shows creatine can significantly boost your energy and performance during exercise, especially for activities that require a lot of effort. It's also helpful for older adults doing resistance training.

What The Research Found

This study looked at several other studies to see how creatine affects exercise. The results showed that creatine:

Improves performance: Helps you do better during both short bursts of intense exercise (like sprinting) and longer activities (like running a marathon).

Benefits endurance sports: Athletes in sports like long-distance running, cycling, and triathlons saw improvements.

Helps older adults: People over 50 saw better results from resistance training (like weightlifting) when taking creatine.

Works better with other supplements: Combining creatine with HMB (another supplement) seemed to boost results even more.

Study Details

Who was studied: The research looked at the results of 10 different studies that included people of various ages.

How long: The length of the studies wasn't specified in the summary.

What they took: Participants took creatine supplements. The exact dose wasn't specified in the summary.

What This Means For You

Want to run faster or longer? Creatine might help!

Doing weight training? Creatine could help you build more muscle and get stronger, especially if you're over 50.

Thinking about supplements? Talk to your doctor or a qualified health professional before taking creatine or combining it with other supplements. They can help you figure out the right dose and if it's safe for you.

Study Limitations

Not all studies are the same: The studies used different types of exercise and doses of creatine, so results can vary.

Missing details: The exact amount of creatine used and how long people took it wasn't always clear.

More research needed: We need more studies to understand exactly how creatine works and the best way to use it.

Key Findings

This 2023 meta-analysis (MA) found that creatine supplementation significantly improves metabolic performance during both aerobic and anaerobic exercise compared to placebo. Enhanced outcomes were noted in endurance sports requiring cumulative energy (e.g., long-distance running, cycling, triathlons) and resistance training in individuals over 50. Combining creatine with β-hydroxy β-methylbutyrate (HMB) showed synergistic benefits for training outcomes. The pooled analysis of 10 randomized clinical trials confirmed statistically significant advantages of creatine over placebo.

Study Design

The MA followed PRISMA guidelines and included randomized controlled trials (RCTs) from PubMed, Google Scholar, and Cochrane Library databases. Ten studies were analyzed, though aggregated sample size and duration were not specified in the summary. The design focused on evaluating creatine’s effects across diverse age groups and exercise modalities, with subgroup analysis for supplement combinations (e.g., creatine + HMB).

Dosage & Administration

The summary did not report specific creatine doses or administration protocols (e.g., loading phase, maintenance phase). This lack of detail limits clarity on optimal dosing strategies for the observed benefits.

Results & Efficacy

Creatine demonstrated statistically significant improvements in metabolic performance metrics (e.g., energy utilization, endurance) versus placebo. Subgroup analyses revealed:
- Greater efficacy in high-energy-demand sports (e.g., triathlons).
- Enhanced resistance training outcomes in adults >50 years.
- Synergistic effects when combined with HMB, though exact effect sizes (e.g., standardized mean differences, p-values, confidence intervals) were not quantified in the provided summary.

Limitations

Heterogeneity: Variability in study populations, exercise types, and dosing regimens may affect result consistency.
Incomplete Data Reporting: Doses, duration, and exact statistical values (p-values, confidence intervals) were omitted.
Publication Bias: Potential exclusion of non-English or unpublished trials.
Mechanistic Gaps: The summary does not explain how creatine improves metabolic performance or why combinations like HMB enhance effects.
Sample Demographics: Age ranges and baseline health metrics of participants were not detailed.

Clinical Relevance

For athletes and older adults, creatine supplementation may enhance energy metabolism during high-intensity or endurance activities and improve resistance training outcomes. Combining creatine with HMB could offer additional benefits, though optimal dosing requires further study. Users should consider individual variability and consult healthcare providers before use, as the analysis did not address safety or long-term effects. The findings support creatine’s role in metabolic performance but highlight the need for standardized protocols in future research.

Note: This analysis is limited to the provided study summary. Full details (e.g., exact dosing, statistical metrics) require access to the original publication (PMID: 37720119).