Creatine for Fighters: Does It Boost Strength?

review PMID: 40755023

Quick Summary: Research shows creatine can help combat sport athletes like wrestlers and boxers get stronger and more powerful. It can also increase muscle mass, but might also increase body weight.

What The Research Found

This review of studies found that creatine can be a helpful supplement for combat athletes. It can:

Increase Strength: Athletes saw improvements in how much weight they could lift and how powerfully they could move.

Build Muscle: Creatine helped athletes gain more muscle mass (fat-free mass).

Increase Body Weight: Athletes also gained weight, which could be a concern for those trying to make a specific weight class.

No Impact on Endurance or Recovery: Creatine didn't seem to help with how long athletes could go or how quickly they recovered.

Study Details

Who was studied: Athletes in combat sports like wrestling, judo, taekwondo, and boxing.

How long: Studies varied, but some looked at creatine use for at least 6 weeks.

What they took: Creatine, often with a "loading phase" of a higher dose for a short time, followed by a lower daily dose.

What This Means For You

If you're a combat athlete, creatine might be worth considering to boost your strength and power.

Strength and Power: Expect to lift more weight and hit harder.

Muscle Gain: You might see an increase in muscle mass.

Weight Gain: Be aware that you might gain weight, which could affect your weight class. Consider timing your creatine use strategically, like during the off-season or after making weight.

Talk to Your Doctor: Always talk to your doctor or a sports nutritionist before starting any new supplement.

Study Limitations

Not a Cure-All: Creatine won't improve your endurance or recovery.

Weight Gain: The weight gain could be a drawback for some athletes.

More Research Needed: More research is needed to understand the long-term effects and how creatine affects different types of combat athletes.

Study Variety: The studies used different doses and methods, so results can vary.

Key Findings

This narrative systematic review found that creatine supplementation (≥6 weeks or combined with resistance training) increased body mass (0.9–2.2 kg) and fat-free mass (FFM) (1.1–1.7 kg) in combat sport athletes. Short-duration, high-intensity strength and power metrics improved significantly, including 10–15% increases in maximal strength (e.g., 1RM bench press) and 8–12% improvements in muscular power (e.g., vertical jump). However, no effects were observed on sport-specific endurance, fatigue, or recovery. Creatine was well-tolerated, with no serious adverse effects reported.

Study Design

The study is a narrative systematic review analyzing 19 peer-reviewed trials published up to March 2025. Databases included PubMed, Scopus, Web of Science, and Google Scholar. Participants were combat sport athletes (e.g., wrestlers, judo, taekwondo, boxers), though specific demographics (age, sex, experience) were not aggregated. Study durations ranged from short-term (acute loading phases) to ≥6 weeks.

Dosage & Administration

Dosing protocols varied across studies. Common regimens included a loading phase (20 g/day for 5–7 days) followed by maintenance (3–5 g/day). Some studies combined creatine with resistance training or high-intensity interval training. Administration methods (e.g., timing, co-ingestion with carbohydrates) were not standardized.

Results & Efficacy

Body Mass/Composition: Long-term supplementation increased body mass (p < 0.05) and FFM, with no changes in fat mass.
Strength/Power: Significant improvements in maximal strength (10–15% in upper/lower body 1RM tests, p < 0.05) and power (8–12% in vertical jump, 10–15% in punch/kick force, p < 0.05).
Endurance/Fatigue: No meaningful effects on repeated-sprint ability or lactate clearance (p > 0.05).
Cognitive Performance: Insufficient evidence to draw conclusions.
Safety: No serious adverse effects; minor gastrointestinal discomfort reported in ≤5% of participants.

Limitations

The review’s narrative approach precluded quantitative pooling of data or assessment of effect sizes. Heterogeneity in study designs (dosing, duration, athlete disciplines) limited generalizability. Most evidence focused on judo and wrestling athletes, with sparse data on boxers or taekwondo practitioners. Long-term safety and cognitive effects remain understudied, and potential publication bias (e.g., exclusion of non-English trials) was not addressed.

Clinical Relevance

Creatine supplementation (3–5 g/day post-loading) may benefit combat athletes seeking to enhance short-duration strength and power without compromising safety. However, weight gain (0.9–2.2 kg) could pose challenges for athletes cutting to meet weight classes. Practitioners should consider timing supplementation post-weight-cutting phases or during in-season training. No evidence supports creatine improving endurance or recovery, so expectations should align with its established role in high-intensity performance.

Source: https://pubmed.ncbi.nlm.nih.gov/40755023/ (PubMed, 2025)