Creatine supplementation and endurance performance: surges and sprints to win the race
Scott C Forbes 1, Darren G Candow 2, Joao Henrique Falk Neto 3, Michael D Kennedy 3, Jennifer L Forbes 1, Marco Machado 4, Erik Bustillo 5, Jose Gomez-Lopez 6, Andres Zapata 7, Jose Antonio 8
1 Brandon University, Department of Physical Education Studies, Brandon, MB, Canada.
2 University of Regina, Faculty of Kinesiology and Health Studies, Regina, SK, Canada.
3 University of Alberta, Faculty of Kinesiology, Sport, and Recreation, Edmonton, AB, Canada.
5 Train 8Nine/CrossFit Coconut Grove, Erik Bustillo Consulting, Miami, FL, USA.
6 Rehab & Nutrition Center, Human Performance Laboratory, Motion Training, Lo Barnechea, Chile.
7 Motion Sports Nutrition, Medellín, Colombia.
8 Nova Southeastern University, Department of Health and Human Performance, Davie, FL, USA.
Abstract
Creatine supplementation is an effective ergogenic aid to augment resistance training and improve intense, short duration, intermittent performance. The effects on endurance performance are less known. The purpose of this brief narrative review is to discuss the potential mechanisms of how creatine can affect endurance performance, defined as large muscle mass activities that are cyclical in nature and are >~3 min in duration, and to highlight specific nuances within the literature. Mechanistically, creatine supplementation elevates skeletal muscle phosphocreatine (PCr) stores facilitating a greater capacity to rapidly resynthesize ATP and buffer hydrogen ion accumulation. When co-ingested with carbohydrates, creatine enhances glycogen resynthesis and content, an important fuel to support high-intensity aerobic exercise. In addition, creatine lowers inflammation and oxidative stress and has the potential to increase mitochondrial biogenesis. In contrast, creatine supplementation increases body mass, which may offset the potential positive effects, particularly in weight-bearing activities. Overall, creatine supplementation increases time to exhaustion during high-intensity endurance activities, likely due to increasing anaerobic work capacity. In terms of time trial performances, results are mixed; however, creatine supplementation appears to be more effective at improving performances that require multiple surges in intensity and/or during end spurts, which are often key race-defining moments. Given creatines ability to enhance anaerobic work capacity and performance through repeated surges in intensity, creatine supplementation may be beneficial for sports, such as cross-country skiing, mountain biking, cycling, triathlon, and for short-duration events where end-spurts are critical for performance, such as rowing, kayaking, and track cycling.
