International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine

Journal of the International Society of Sports Nutrition, 2017 · DOI: 10.1186/s12970-017-0173-z · Published: May 30, 2017

Healthcare Nutrition & Dietetics

Simple Explanation

Creatine is a popular supplement among athletes for improving exercise performance and muscle mass. Research indicates it may also aid in recovery, injury prevention, and neuroprotection. Studies suggest creatine supplementation has potential clinical applications for neurodegenerative diseases, diabetes, and other conditions. Short and long-term use is considered safe for most individuals. The International Society of Sports Nutrition (ISSN) has updated its position, confirming creatine's benefits and safety in exercise, sports, and medicine. ISSN recommends individuals consume about 3 g/day of creatine in their diet particularly as one ages

Study Duration

Not specified

Participants

Various studies involving athletes, clinical populations ranging from infants to the elderly

Evidence Level

Position Stand

Key Findings

1
Creatine supplementation increases intramuscular creatine concentrations, improving high-intensity exercise performance and training adaptations.
2
Creatine supplementation may enhance post-exercise recovery, reduce injury risk, improve thermoregulation, and provide neuroprotection.
3
Creatine supplementation has potential therapeutic applications for neurodegenerative diseases, diabetes, osteoarthritis, fibromyalgia, aging, brain and heart ischemia, adolescent depression, and pregnancy.

Research Summary

Creatine is a widely used ergogenic aid that boosts muscle creatine levels, enhancing exercise capacity and training adaptations. It also offers benefits like improved recovery and injury prevention. Research supports creatine's clinical use in treating neurodegenerative diseases, diabetes, and other conditions. Studies confirm its safety and tolerability across various populations. The ISSN's updated position reinforces creatine's effectiveness and safety for athletes and clinical populations, advocating for its use and dispelling common myths.

Practical Implications

Enhanced Athletic Performance

Creatine supplementation can improve high-intensity exercise capacity and lean body mass, making it beneficial for athletes in various sports.

Injury Prevention and Recovery

Creatine may reduce muscle damage, enhance recovery from intense exercise, and lower the incidence of musculoskeletal injuries.

Clinical Applications

Creatine supplementation shows promise in treating neurodegenerative diseases, diabetes, and other health conditions, improving patient outcomes and quality of life.

Study Limitations

1
Studies have been primarily conducted on men, and some studies suggest that women may not see as much gain in strength and/or muscle mass during training in response to creatine supplementation
2
There was some evidence that creatine supplementation slowed down progression of brain atrophy in patients with HD (although clinical markers were unaffected)
3
Whether creatine supplementation may have a role in mediating other clinical markers in these patient populations and/or whether individual patients may respond more positively to creatine supplementation than others, remain to be determined.

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