Is Creatine Supplementation Beneficial for Track Athletes?
by Melinda Burris

In the competitive arena of elite sports, less than a second can make the difference between a celebrated win and a sobering, heartbreaking loss. It’s no surprise, then, that athletes often turn to supplements looking to give themselves any edge they can get. The nutritional supplement industry is a money-making machine.

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A 2025 report released by Grand View Research finds, “The U.S. dietary supplement market size was estimated at USD 53.58 billion in 2023 and is expected to grow at a compound annual growth rate (CAGR) of 5.7% from 2024 to 2030.” ¹ Why is there such a huge market for these items? The report lists three key factors “driving the market growth”:

1. The increase in aging populations.
2. Increased public awareness and concern for preventive healthcare.
3. A growing consumer demand for sports nutrition supplements.¹

Unlike many dietary supplements that make a lot of promises about how they will promote weight loss, muscle gain, or improve overall physical performance and mental focus, creatine monohydrate, generally referred to simply as creatine, actually has scientific research to back up the claims that it is a powerful ergogenic aid, which means using it can enhance your physical performance, improve stamina, and shorten recovery times.²

What Exactly Is Creatine?

Creatine is an amino acid that the human body naturally produces. It can be found in skeletal muscles in concentrations that are quite high. Over thirty years ago, when reports first came out showing that external creatine monohydrate supplementation raises intramuscular phosphocreatine (PCr) stores, and a short time later, these increases were proven to be linked to enhanced exercise performance, the capacity of creatine use as an ergogenic aid generated a lot of excitement. Currently, creatine remains among the top nutritional ergogenic aids sought out by athletes and fitness enthusiasts.²

Creatine and its ability to enhance athletic performance have been well researched by the scientific community for a quarter of a century. The evidence has shown creatine to be an effective supplement with minimal side effects in individuals from adolescents to geriatrics.²

Supplementation with creatine has consistently been shown to be able to increase the intracellular creatine pool, allowing the cell’s ability to resynthesize adenosine triphosphate at an intensified rate. Its ability to do this allows creatine supplementation to improve performance in multiple areas, from increasing low-speed strength, high-speed strength, maximizing work output, elevating sprint performance, and the ability to help build fat-free mass. It has also been suggested that taking creatine can lead to shorter recovery times when participating in intense exercise by alleviating muscle damage and fostering quicker recovery of lost force-production potential.²

It must be noted that research has shown that the ergogenic benefits associated with creatine intake can be a negative in sports activities that involve intermittent and continuous endurance-type exercise or in instances where a heavier body mass makes performing certain athletic tasks more difficult.²

What Are the Sources of Creatine?

The human body needs to obtain half of its required 1 to 2 grams of creatine each day from the consumption of protein-rich food sources, including red meat, seafood, and animal milk. The body naturally produces the rest of the creatine it requires in the kidneys, liver, and pancreas. Approximately 95% of the creatine created by the body is directed at the skeletal muscles to enable the body to take part in physical activity. The remaining 5% is distributed to the brain, heart, and bodily tissues.³

Creatine supplements are manufactured for those who, for whatever reason, do not create enough creatine on their own or do not eat a diet that supplies an adequate amount. Athletes seek out external supplementation to enhance their physical abilities. Creatine supplements are available commercially in numerous forms, from capsules and tablets to powders, liquids, and even in energy bars.³

While research has demonstrated creatine supplementation is safe for most individuals, there is still inadequate evidence to ensure its safety for women who are pregnant or breastfeeding or for those who suffer from chronic conditions, including diabetes, kidney disease, or liver disease. There is also concern that people with bipolar disorder may increase their risk of suffering a manic episode if they use creatine supplementation.³

The Effects of Creatine on College Track and Field Athletes

A 1999 scientific study was conducted to test the effects of creatine supplementation specifically on field and track athletes competing at the college level. Thirty-six subjects, a mix of men and women (16 men, 20 women), were divided into one of two groups at random. One group received creatine supplementation, and the control group was given a placebo. The study lasted for six weeks.⁴

Throughout the study, the participants took part in a physical conditioning regimen that included interval sprinting and periodic weight training movements aimed at multi-joint, large-muscle groups. A comparison of the pretest and posttest data on each of the participants “consisted of a 7-site skinfold analysis, hydrostatic weighing, countermovement vertical jump, static vertical jump, and 5 ± 10-second maximum cycle ergometer rides. Data were analyzed using G T analysis of variance.” ⁴

The results showed that study subjects who had received creatine supplementation displayed significantly improved gains when compared to the placebo group in increased height of vertical jumps, in vertical jump power, as well as cycle power rates and percentage of lean body mass. The findings were clear that six weeks of creatine supplementation had a positive effect on both men and women field and track athletes and their ability to perform at higher levels.⁴

Possible Side Effects of Creatine Use

As has been discussed, research has shown that creatine supplementation is relatively safe for most individuals. There can be side effects, however, ranging from water retention resulting in weight gain, dizziness, diarrhea, nausea, vomiting, and excessive sweating. It is suggested that if you experience any of the above side effects, you should try taking smaller doses of creatine throughout the day to alleviate these symptoms.³

Remember

It is important to seek counsel from your healthcare provider before beginning any sort of supplementation to be sure you are a suitable candidate. Also, be sure to discuss whatever supplementation you may be taking with your coach or trainer.

References:

1. Grand View Research. (2025). S. Dietary Supplements Market Size, Share & Trends Analysis Report By Application-End User, By Application-Ingredient, By Form, By Type, By Distribution Channel, And Segment Forecasts, 2024 – 2030.
2. Wax, B. et al. (2 June, 201). Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations.
3. org. (April 26, 2023). Creatine.
4. Kirksey, B. et al. (May 1999). The Effects of 6 Weeks of Creatine Monohydrate Supplementation on Performance Measures and Body Composition in Collegiate Track and Field Athletes.

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