Sports Supplement Q&A: Is Creatine Overrated?

by Team ANR January 18, 2023

Question: My personal trainer says creatine is overrated and that you can get just as good results by training hard and taking a multivitamin. What do you think?

Answer: I think your personal trainer’s an idiot. If there’s one supplement that has lived up to the hype and then some, it’s creatine monohydrate. And those aren’t just my sentiments.

Recently, creatine researchers Paul Greenhaff, Ph.D., Mark Tarnopolsky, M.D., Ph.D., and Ronald Terjung, Ph.D., FACSM, joined nine other authorities on creatine supplementation in a roundtable discussion commissioned by the American College of Sports Medicine. The experts addressed questions related to biochemical, physiological, exercise performance and potential health effects as well as clinical applications of creatine supplementation.

The panelists were unanimous in their agreement that short-term creatine supplementation of around 20 grams per day for 5 to 7 days can lead to improved exercise performance. Write the panelists, “Most of the studies indicate that creatine supplementation significantly enhances the ability to produce higher muscular force and/or power output during short bouts of maximal exercise in healthy, young adults.”

Baylor University researcher Dr. Richard Kreider, concurs, writing in a recent review of the scientific literature, “Numerous studies have examined the effects of short-term creatine supplementation (5 to 7 days) on exercise performance. The majority of initial studies suggested that creatine supplementation can significantly increase strength, power, sprint performance and/or work performed during multiple sets of maximal-effort muscle contractions. More recent studies have supported these observations.”

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.r-vkv6oe{min-width:40px;} .r-vlxjld{color:rgba(247,249,249,1.00);} .r-vqxq0j{border:0 solid black;} .r-vrz42v{line-height:28px;} .r-vvn4in{background-position:center;} .r-wy61xf{height:72px;} .r-x3cy2q{background-size:100% 100%;} .r-x572qd{background-color:rgba(247,249,249,1.00);} .r-xigjrr{-webkit-filter:blur(4px);filter:blur(4px);} .r-yc9v9c{width:22px;} .r-yfoy6g{background-color:rgba(21,32,43,1.00);} .r-yy2aun{font-size:26px;} .r-yyyyoo{fill:currentcolor;} .r-z7pwl0{max-width:700px;} .r-z80fyv{height:20px;} .r-zchlnj{right:0px;} @-webkit-keyframes r-11cv4x{0%{transform:rotate(0deg);}100%{transform:rotate(360deg);}} @keyframes r-11cv4x{0%{transform:rotate(0deg);}100%{transform:rotate(360deg);}} .r-efm9vo{position:absolute;visibility:hidden;top:0;width:50px;pointer-events:none} .r-efm9vo.loaded{visibility:visible;top:50vh;width:50px} Discover the meteoric rise of Sam Sulek, the 23-year-old bodybuilding sensation who earned his IFBB Pro Card at the Arnold Classic Amateur on February 27, 2025. Known for his humbleness and willingness to learn, Sulek transformed his training after a pivotal session with 2024 Mr. Olympia Samson Dauda, shifting from ego lifting to mind-muscle connection techniques. His recent victories, including the NPC Legends Classic and Arnold Amateur Classic Physique Overall, showcase this evolution. Fitness influencer Greg Doucette once criticized Sulek’s bulking diet of sugary cereal and fast food, prompting a dietary overhaul that fueled his championship physique. Explore how Sam Sulek’s adaptability and dedication have made him bodybuilding’s next big star.
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