Table 2. Summary of the research reporting an ergogenic effect following creatine supplementation.
Study Protocol Subjects Creatine Dose Exercise Performance
Delecluse et al.
2003
Running
2 × 40 m sprint runs
5 min rec
6 × 40 m sprint runs
30 s rec
12 highly trained nationally ranked 100 m & 200 m sprinters M & F 0.35 g·kg-1·d-1 × 6-d No effect on sprint velocity.
0.3 kg ↑ BM n.s
Biwer et al. 2001 Running
Treadmill intervals
20 min Constant spd
15% grade × 2 min
0% grade × 2 min
15 collegiate soccer players
M & F
0.3 g·kg-1 × 6-d No effect on sub-maximal treadmill performance interspersed with high-intensity intervals.
Significant ↑ BM 1.2 kg (M)
Finn et al. 2001 Cycling
4 × 20 s max sprints
20 s rec between
sprints
16 regional class triathletes 20 g/d × 5-d No effect on multiple sprint cycle performance with intervening 20 s rest periods. Significant ↑ BM 0.81 kg
Wilder et al. 2001 Resistance Exercise
Progressive weight training 4 × wk;
10 wks
25 highly trained M collegiate football players

3 g·d-1

20 g/d × 3-d + 5 g/d × 10 wks

No effect on 1-RM squat strength. Significant ↑ FFM (a) 2.46 kg (b) 1.79 kg
Gilliam et al. 2000 Isokinetic Knee
Extension
5 × 30 MVC
1 min rec between sets
23 active but untrained M 20 g/d × 5-d No effect on maintaining peak isokinetic torque.
Significant ↑ BM 0.86 kg
Deutekom et al. 2000 Isokinetic Knee
Extension
2 × 40 MVC
Cycling
2 × 30 s max sprint
23 well trained rowers M 20 g/d × 6-d No effect on muscle performance or maximal output during sprint cycling. Significant ↑ BM 1.6 kg
Francaux & Poortmans 1999 Resistance Exercise
Isokinetic squat
Periodized 3 × wk;
6 wks
25 active but untrained M 21 g/d × 5-d + 3 g/d × 58-d No effect on mean force development. Significant ↑ BM 2 kg
Snow et al. 1998 Cycling
1 × 20 s max sprint
8 active but untrained M 30 g/d × 3-d No change to measurement of power. Significant ↑ BM ~1 kg
Odland et al. 1997 Cycling
30 s Wingate test
9 active but untrained M 20 g/d × 3-d No effect on any recorded exercise measures
Burke et al. 1996 Swimming
25 m, 50 m, 100 m swim, 10 s maximal leg ergometry test
32 national & international swimmers M & F 20 g/d × 5-d No significant differences between group means for sprint times or 10 s maximal leg ergometry power & work.
Mujika et al. 1996 Swimming
3 × 25 m
3 × 50 m
3 × 100 m
20 national & international swimmers M & F 20 g/d × 5-d No significant effect on performance. Significant ↑ BM 0.7 kg
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