Table 1. Summary of the research reporting an ergogenic effect following creatine supplementation.

Study

Protocol

Subjects

Creatine Dose

Exercise Performance

Izquierdo et al. 2002

Intermittent High-Intensity xercis  1-RM MxS; CMJT; RPRT; MDRT

19 highly trained M handball players

20 g·day-1x 5-d

Significant improvements on MxS, repetitive high-power exercise bouts & total reps to fatigue. Enhanced repeated sprint performance. Significant BM 0.6 kg

Mujika et al. 2000

Intermittent High-Intensity Exercise CMJT; 6 x 15 m sprints; IET;    rec CMJT

17 highly trained
M soccer players

20 g·day-1 x 5-7d

Improved repeated sprint performance & limited decay in jump ability. Significant BM
0.6 kg

Becque et al. 2000

Resistance ExerciseProgressive
weight training 2 x wk;       
6 wks arm-flexor
strength training

23 resistance trained M

20 g·day-1 x 5-d + 2
g/d x 6 wks

29.9% increase in 1-RM arm-flexor muscular strength. Significant
BM 2.0 kg; FFM 1.6 kg

Kreider et al. 1998

Resistance Exercise Progressive weight
training  2 x wk;
6 wks + 12 x 6 s max
cycle sprints

25 NCAA division IA M collegiate American football players

20 g·day-1 x 5-d

Significant in bench press lifting volume & total lifting volume. Improved sprint performance in sprints 1 to 5. Significant BM
2.4 kg

Vandenberghe et al. 1997

Resistance Exercise Progressive weight
training 3 x wk;
10 wks + intermittent isokinetic arm-flexion test

19 sedentary F

a)  20 g·day-1 x 4-d
b)  20 g·day-1 x 4-d
 + 5 g·day-1 x 10 wks

a)       No effect on arm-flexion torque or BC
b)       Increase in 1-RM leg press, leg extension, squat & improved arm-flexion torque. Significant FFM
2.6 kg

Volek et al. 1997a

Resistance Exercise  Bench press + jump squat 5 sets x 10 repetitions

13 resistance trained M

20 g·day-1 x 7-d

Significant in exercise performance. No measurable alteration in circulating testosterone or cortisol. Significant BM 1.3 kg

Jacobs et al. 1997

Cycling 
Cycle to exhaustion at 125% VO2max.
MAOD calculated

26 M & F varied training status

20 g·day-1 x 5-d

Significant in oxygen uptake, MAOD and time to exhaustion. Significant BM 0.7 kg

Dawson et al. 1995

Cycling
a)  1 x 10 s max sprint
b) 4 x 4 min max sprint
24 s rec between
sprints

a)  18 active but untrained M
b)  22 active but untrained M

20 g·day-1 x 5-d

a) No effect on 1 x 10 s max sprint performance
b) Improved repeated sprint performance. Significant in total work  & peak power

Meir, 1995

Case study survey during 5 months of professional rugby league competition

17 professional rugby league players M

5 x loading cycles
20 g·day-1 x 4-d followed by a 3 wk 3-d abstinence period

Reported perceived benefits

35.3% - Fatigue less quickly
29.4% - Quicker sprint rec
 23.5% - Quicker training rec

Abbreviations: M = Male; F = Female; RM = Repetition maximum; MxS = Maximal strength; RPRT = Repeated sprint running test; MDRT = Maximal multistage discontinuous incremental running test; CMJT = Counter-movement jump test;
IET = Intermittent endurance test; BC = Body composition; BM = Body mass; FFM = Fat free mass; MAOD = Maximal accumulated oxygen deficit; rec = Recovery