Is Creatine Beneficial for Footballers?
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If you want to improve your performance on and off the field, you may have considered the possibility of taking creatine. Itâs actually one of the most common questions I get in my DMs.
We both know how competitive the game is nowadays, which makes playing at the college or professional level that much more difficult.
Like I always say, if you take care of your training, nutrition, and recovery, and stay disciplined with your routine, youâll reach your genetic potential. Most pros at the top level have their routines and habits dialed in.
They work hard and smart with properly planned training regimens to reach their goals consistently.
Thatâs why the little details matter so much. Details are what separate a good amateur player from a pro, a good pro from a great pro, and a great pro from a legend. Obviously, you should pay close attention to all of these details so you can reach your ultimate goal.
One of those key details is proper nutrition and supplementation…
I am consistently asked about supplements and âwhat are the best supplements for footballers?â
The truth is, the most important thing for you to focus on are the simple things:
- Real, whole food nutrition in combination with following the 80-20 Rule (80% of the time eat according to your goals, 20% of the time, eat what you love).
- 8 Hours of High-Quality Sleep per night.
- 3-4 Liters of water per day based on your gender and activity level.
- Proper training & proper training load.
After you have all the routine habits in place and do them consistently, you can start to âplug the holesâ with supplements. In general, before taking supplements, I highly recommend you consult a physician and do routine blood work. Once you do your blood work and see what your deficiencies are, you can then create a proper supplement plan.
One supplement you donât have to test too closely for and one that has been studied for decades is creatine. Creatine is a potential supplement that you can try out as a footballer.
What is Creatine?
Creatine is a natural compound found in muscle cells that help produce energy during high-intensity exercise. Itâs also found naturally in some foods, especially animal products like meat and fish. For example, salmon has about 4 grams of creatine per kg. In recent years, creatine has also become a popular dietary supplement that has been shown to enhance muscle strength, power, and endurance. The most common and safest form of creatine is âcreatine monohydrateâ (in powder form).
Is Creatine Worth It For Footballers?
Now you must be thinking, âIsnât creatine just for bodybuilders?â Good question and good thought. But I wouldnât say so. Of course, itâs good to be skeptical about anything you put in your body, especially with the amount of BS the supplement industry puts in some of their products. But creatine is one of the most researched and scientifically proven supplements on the planet.
As always, I highly recommend that you consult your doctor before starting to take creatine, especially if youâve never taken any supplements before. Also, as a disclaimer, Iâm just a pro footballer, certified personal trainer, and certified nutrition coach. Iâm just sharing my experience from 15 years of obsessive study, research, and working with over 800 clients online over the past 8 years.
Letâs hop into the three main benefits of creatine for footballers:
- Increased Muscle Strength and Endurance
- Faster Recovery
- Enhanced Brain Function
1. Increased Muscle Strength and Endurance
First of all, creatine works by increasing the availability of ATP (adenosine triphosphate) in muscle cells. ATP is basically the primary source of energy for muscle contractions. When ATP runs low, fatigue sets in. More energy available for your muscles means better performance during short bursts of high-intensity exercise like sprinting, jumping, and tacklingâactions that can change the game at the flip of a switch.
This energy boost will help you perform better in the gym too. Whether youâre squatting or doing plyometrics, supplementing your diet with creatine has been proven to help you get an extra rep or lift some extra weight. If you do it correctly with a properly designed program, this will directly translate to improvements on the pitch.
These facts have been backed by scientific evidence for many years. For example, a study published in the Journal of Strength and Conditioning Research in 2018 examined the effects of creatine supplementation on lower body strength and sprint performance in elite youth soccer players. One group of players was given creatine monohydrate, and the other group was given a placebo. The study found that creatine supplementation significantly improved quad and hamstring strength, as well as sprint performance for the group taking the supplement compared to the placebo group.
Secondly, lower ATP levels result in potential cramps or fatigue for footballers. However, creatine acts as a buffer for ATP, allowing it to be replenished quicker during exercise. This can delay the onset of fatigue and improve endurance in high-intensity efforts like those we encounter in football games.
2. Faster Recovery
This benefit is a direct consequence of the first one mentioned. Creatine promotes faster recovery by reducing muscle damage and inflammation. Exercise, especially high-intensity exercise like football, can cause micro-tears in muscle fibers, leading to soreness and inflammation. Creatine has been proven to have anti-inflammatory properties by reducing muscle damage post-exercise.
One study published in the International Society of Sports Nutrition found that creatine supplementation significantly reduced muscle damage markers and inflammation in footballers after a high-intensity match. Therefore, creatine will help you recover faster and is a good way to supplement a diet made up of lean proteins, solid carbs, and healthy fats.
3. Enhanced Brain Function
This one may come as a surprise to you. We both know football is a physically demanding sport, but the mental part of the game is just as important or more important than the physical part. Decision-making is arguably the most important part of the game and the differentiator between good and great players. You need the ability to remain focused and mentally sharp for 90 minutes of the game. The higher the level you play at, the more focus you require.
Creatine has been shown to enhance brain function by increasing levels of phosphocreatine, a compound that helps to fuel brain cells during periods of stress and high demand.
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Potential Adverse Effects of Creatine
Despite numerous rumors on the internet and among many athletes, creatine is one of the safest and most researched supplements on the market, as long as you take it in the correct dosage and you are using a trusted source. The International Society of Sports Nutrition and the International Olympic Committee do not have creatine on their banned substance lists. Both organizations consider creatine to be a safe supplement.
There may be a few potential side effects that you should consider before taking creatine:
- Digestive Problems: One study showed that a large dose of creatine supplementation could increase your potential for digestive issues. Therefore, I recommend taking it slowly and testing how many grams work best for you.
- Liver and Kidney Problems: Creatine can increase the level of creatinine in your blood. However, several studies conducted for this purpose havenât found the supplement to harm the kidney or liver, but itâs something to keep in mind and be aware of.
- Weight Gain: Creatine supplements can increase your body weight. For most athletes, an increase in muscle mass is an advantage, but as a footballer, this depends on your goals, position, and phase of your training/season. The heavier you are, the more energy your body will need to move you.
My Advice on Creatine
To conclude, despite the possible negative and adverse effects (which appear to be minimal), I would recommend giving creatine a try if you are looking to improve your performance. Start with a small dosage a couple of times a week and see how your body reacts. Based on how you feel, you can decide whether to include it in your daily regimen.
Timing, Dosage, Type of Creatine
The recommended maintenance dose of creatine is typically 2-5 grams per day. Creatine monohydrate is probably the best and safest source. Just make sure you get your creatine from a well-known and third-party tested brand. Pre or post workout would be the best time to take it, but the timing isnât as important as taking it consistently.
Yes, you can be that gym bro who brings his shaker to the gym and rushes to chug his shake directly post workout. But the key is to find a time that works for you and stick to it. Whether thatâs in the morning, afternoon, or night, consistency is key.
As I always say, youâre a footballer, not a bodybuilder! Your goal is to be better on the field on the weekend, not to hit new PRs on the bench press every week. Focus on quality of movement and explosiveness, which will benefit you the most.
If youâre looking to optimize your training and bring it to the next level, I recommend you apply to my 1-on-1 program where I build a fully personalized blueprint for your daily training, nutrition, recovery, and technical work. You can expect results that will help your performance on the field.
All in all, creatine is the safest and most researched supplement on the market for athletes, but itâs no magic bullet! Taking it as a supplement, accompanied by a well-balanced and personalized training and nutrition regimen, will aid your strength gains and physical ability, which will ultimately help your performance on the field. Make sure you consult a trusted doctor before supplementing your diet with creatine, especially if youâre under the age of 18.
Hope these tips helped you! Let me know if you have ever tried creatine or if youâre planning on doing so now. Have a great week!
Ric
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