Creatine products are easily sourced for supplementation to help improve performance. Creatine is an organic acid and is not an essential nutrient for humans. That is, our bodies will create creatine using amino acids and other compounds. It then has a phosphorus attached to it to make phosphocreatine (PC), used to store energy in skeletal muscle.
Creatine products used for supplementation could increase PC stores and enable the alactacid energy system to be utilised for longer and recover faster. Theoretically this would allow maximal power and energy production to be maintained for longer, however, the major benefit actually comes with faster recovery of the system. Creatine supplementation would benefit sports such as, 100m sprint, but also rugby league and soccer as recovery of this system would speed up allowing for greater repetition of sprints required in these sports.
An increase in PC would also allow for faster recovery between sets, leading to a greater overall workload. This causes greater adaptations, such as hypertrophy and increased power outputs. Studies have shown that hypertrophy increases with creatine supplementation and weight training. Creatine has also been shown to increase body mass on its own, though this is due to fluid retention needed to store the extra creatine.
It should be noted that the quality of creatine products used in supplementation varies from product to product and that practitioner only products will provide better results than over the counter supplements.
Creatine does provide performance benefits, however it is easily sourced in a diet by eating meat, the body will create it as needed. Creatine products and supplementation will benefit those who need it, but it can cause short-term nausea, hypertension and cramps.