Study note • PMID 37096381
Creatine supplementation and endurance performance: surges and sprints to win the race.
Worth trying if it fits your goal and context.
ELI5
In plain language
Creatine supplementation is an effective ergogenic aid to augment resistance training and improve intense, short duration, intermittent performance. (narrative review; n=14 well-trained triathletes).
In this narrative review, the abstract is mixed or unclear for Time to exhaustion, Time-trial performance. Treat this as a signal, not a guarantee; confirm methods and context in the full paper.
Takeaways
What the abstract suggests
- • Study question: Creatine supplementation is an effective ergogenic aid to augment resistance training and improve intense, short duration, intermittent performance.
- • In this narrative review, the abstract is mixed or unclear for Time to exhaustion, Time-trial performance.
- • Population: n=14 well-trained triathletes.
- • Protocol cues (full paper): 20 g/day • 3 g/day • 10 g/day • 6 g/day • 3.3 mg • 0.3 g/kg.
Protocol
Protocol (as reported)
- • Intervention/exposure: carbohydrate, carb.
- • Dose/time/duration cues found in the full paper: 20 g/day • 3 g/day • 10 g/day • 6 g/day • 3.3 mg • 0.3 g/kg • 5 g/day • 0.03 g/kg.
- • Outcomes: Time to exhaustion, Time-trial performance, Fat oxidation.
- • Replication note: abstracts often omit adherence and timing; confirm details before changing training or supplementation.
Fit
Who it helps, and who should skip it
Who it helps
- • Athletes similar to the study population (n=14 well-trained triathletes) working on fueling.
- • Athletes who can measure Time to exhaustion, Time-trial performance, Fat oxidation with a repeatable workout or time-trial effort.
Who should skip
- • If you have symptoms or conditions that make the intervention risky, get professional guidance.
- • If you’re near race day and can’t safely test, defer the experiment.
Methods
What the study actually did
- • Design: narrative review (placebo-controlled, crossover).
- • Population: n=14 well-trained triathletes.
- • Outcomes measured: Time to exhaustion, Time-trial performance, Fat oxidation.
- • Protocol cues mentioned: 3 min.
- • Source: PubMed PMID 37096381 (2023) — Journal of the International Society of Sports Nutrition.
Full paper
What the full paper adds
- • Design features (paper): placebo-controlled, crossover.
- • Participants (paper): n=14 well-trained triathletes.
- • More protocol detail (paper): 20 g/day • 3 g/day • 10 g/day • 6 g/day • 3.3 mg • 0.3 g/kg • 5 g/day • 0.03 g/kg.
Results excerpt
What the abstract reports
“The effects on endurance performance are less known.”
Note: excerpts are short; for full context, read the paper.
Limits
Limitations & bias
- • Abstract-only summaries can miss critical details (population, protocol, adherence, and context).
- • Reviews and consensus statements mix protocols and populations; recommendations may not match your exact constraints.
- • If your context differs (elite vs recreational; cycling vs running), adjust expectations and be conservative.
- • This is performance information, not medical advice.
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