Which famous athletes use creatine? A look at top performers on this popular supplement

Creatine is one of the most widely used and researched ergogenic aids in sports nutrition, with studies showing it can increase muscle mass, strength, and exercise performance. Its popularity is not limited to amateurs, but also extends to elite sports, with many high-profile names openly crediting the supplement with boosting their performance. This article explores which famous athletes use creatine and why they choose to incorporate it into their dietary regimens.

Quick Summary

This article examines the use of creatine among famous athletes from various sports, revealing who uses it, their reasons, and how it fits into their nutrition strategy. It debunks common myths and clarifies the science behind this popular performance enhancer.

Key Points

• Endorsed by Champions: Legendary sprinter Michael Johnson, baseball star Mark McGwire, and NFL players like Chris Long are among the many famous athletes who have used and endorsed creatine.

• Enhances High-Intensity Performance: Creatine is most effective for activities requiring short, explosive bursts of energy, such as weightlifting, sprinting, and team sports like football.

• Increases Muscle Size and Strength: By boosting the body's phosphocreatine stores, creatine helps increase ATP production, leading to greater strength, power, and muscle mass over time.

• Safe for Healthy Adults: Extensively researched over decades, creatine monohydrate is regarded as safe for healthy adults when taken at recommended dosages, dispelling myths about kidney damage and dehydration.

• Not Just for Bodybuilders: While popular in strength sports, its benefits extend to a wide range of athletic pursuits, including endurance sports and cognitive function.

• Water Retention, Not Fat Gain: Any initial weight gain from creatine is due to water retention within muscle cells, which can actually aid in hydration and muscle growth.

• Monohydrate is Most Proven: Creatine monohydrate is the most researched, cost-effective, and evidence-backed form of the supplement.

A History of High-Performance Creatine Use

Creatine's prominence among elite athletes surged into the public consciousness following the 1992 Barcelona Olympics, where several medal-winning British sprinters were reported to be users. Since then, the supplement's use has become commonplace across nearly every professional sport, from track and field to American football. What was once a niche product primarily associated with bodybuilding has evolved into a staple for any athlete seeking a competitive edge through improved strength and explosive power. The list of proponents spans decades and disciplines, highlighting creatine's versatile applications.

Famous Athletes Who Have Used or Endorsed Creatine

• Michael Johnson (Track and Field): The legendary four-time Olympic gold medalist, famous for his distinctive running style, claimed that creatine helped him win his medals at the Atlanta and Sydney Olympics. His endorsement in the mid-1990s helped push creatine into the mainstream for endurance and power athletes.
• Mark McGwire (Baseball): During his quest to break the single-season home run record in 1998, the former St. Louis Cardinals slugger publicly stated that creatine was "good stuff" and helped him achieve explosive strength. His candid admission further popularized the supplement among professional athletes and weekend warriors alike.
• Troy Aikman (American Football): The Hall of Fame quarterback is another of the high-profile athletes from the 1990s who publicly backed creatine. His use represented the growing trend of athletes in high-impact team sports adopting the supplement.
• Chris Long (American Football): The two-time NFL champion defensive end has been a more modern advocate, endorsing specific certified creatine products. His promotion reflects the continued trust placed in creatine by elite football players today.
• Ajla del Ponte and Silvan Wicki (Track and Field): These Swiss sprinters are among a new generation of Olympic athletes who have discussed their consistent creatine usage. Del Ponte takes it daily for muscle building and explosiveness, while Wicki focuses on muscle strength.
• Angie Fifer (Endurance Athlete): A sports nutrition expert and endurance athlete, Fifer incorporates creatine into her daily regimen, recognizing its performance benefits for active women beyond what can be obtained from diet alone.
• Mark Wahlberg (Actor/Bodybuilder): While not a professional athlete in the traditional sense, Wahlberg is famously dedicated to his fitness. He has publicly supported creatine through his co-founded nutrition company, further illustrating its appeal in the health and wellness industry.

Creatine's Role Across Different Sports

Creatine's benefits are most pronounced in activities that require short, intense bursts of energy, which is why it is so popular with power athletes. However, it's not exclusive to them, with different types of athletes benefiting in unique ways.

Bodybuilding and Strength Sports

For bodybuilders and weightlifters, creatine is a cornerstone supplement. It helps increase muscle size and strength by enhancing the body's capacity for high-intensity exercise. The initial weight gain often experienced is primarily water retention within the muscle cells, which aids in cell growth and hydration, not fat. Dave Pearce, a bodybuilder for over 20 years, attests to its noticeable performance improvements in the gym.

Team Sports (Football, Basketball)

In sports like football and basketball, athletes need to perform repeated, high-intensity actions such as sprinting, jumping, and tackling. A New York Knicks coach noted that in the late 90s, approximately 50% of the NBA used creatine, a trend that persists today. The ability to recover more quickly and produce more power during short intervals gives players a significant advantage during a game.

Track and Field

Sprinters like Michael Johnson and Ajla del Ponte rely on creatine to increase their explosive power and endurance for short-duration efforts. This helps them prepare for and perform at their peak during races, where fractions of a second matter most.

The Science Behind Creatine's Popularity

Creatine, synthesized naturally in the body from amino acids, plays a crucial role in cellular energy production. It helps regenerate adenosine triphosphate (ATP), the primary energy source for muscle contractions. Supplementing with creatine increases the body's phosphocreatine stores, allowing for a faster resynthesis of ATP during high-intensity exercise. This translates to increased strength, power, and muscle mass, as well as improved recovery between sets or sprints. Its effectiveness, coupled with a well-established safety profile, has made it a favorite among both professional athletes and the general fitness community.

Creatine Monohydrate vs. Other Forms

Feature	Creatine Monohydrate	Creatine Hydrochloride (HCL)	Creatine Ethyl Ester	Creatine Magnesium Chelate
Effectiveness	Most researched and proven effective; industry standard.	Some anecdotal evidence of better absorption; less studied.	Shown to be less effective than monohydrate in studies.	Limited studies suggest it may improve sprinting.
Cost	Generally the most affordable option.	More expensive than monohydrate.	Often more expensive.	Pricier than monohydrate.
Solubility	Can be less soluble in water, may settle.	High solubility in water.	Good solubility.	High solubility.
Gastrointestinal Issues	Some users report mild stomach upset, especially with high doses.	Often marketed as gentler on the stomach.	Claims of better absorption to reduce stomach issues.	Claims of reduced bloating.
Recommended Intake	3-5g daily after an optional loading phase.	Varies by brand; often lower dosage due to claims of higher potency.	Varies by brand; often lower dosage.	Varies by brand.
Athletic Relevance	Suitable for all sports involving explosive movements and strength.	Alternative for those with stomach sensitivity to monohydrate.	Not recommended based on current evidence.	Potential for specific athletes seeking sprinting improvements.

Conclusion

The documented use of creatine by athletes across multiple generations and sports, including Olympic medalists like Michael Johnson and professional players like Chris Long, proves its enduring and widespread appeal. From the explosive power needed for sprinting and weightlifting to the repetitive, high-intensity actions in team sports, creatine offers a scientifically-backed edge. While myths about its safety and effectiveness have persisted, decades of research confirm that creatine monohydrate is a safe, legal, and effective supplement for most healthy adults, helping famous and aspiring athletes alike push their performance to the next level. Its proven benefits make it an integral component of a strategic nutrition diet for countless top-tier competitors.

Frequently Asked Questions

Is creatine a steroid?

No, creatine is not a steroid. It is a naturally occurring compound made from amino acids that helps supply energy to muscles, whereas steroids are synthetic hormones that mimic testosterone.

Does creatine cause kidney damage?

No, extensive research has shown that creatine does not cause kidney damage in healthy individuals when taken at recommended doses. However, those with pre-existing kidney conditions should consult a doctor before use.

Do you need to "load" creatine to see results?

While a loading phase (taking a higher dose for 5-7 days) can saturate muscles faster, it is not mandatory. Consistent daily intake of 3-5g is just as effective over time for achieving maximum muscle creatine stores.

Is creatine only for men?

No, creatine is not just for men. Research suggests it can provide benefits like increased strength and performance for women, and some female athletes, such as sprinter Ajla del Ponte, use it regularly.

Does creatine cause dehydration or cramps?

This is a common myth that research has largely debunked. Creatine draws water into muscle cells, potentially aiding hydration rather than causing dehydration. The key is to drink plenty of water while supplementing.

When should I take creatine for optimal results?

Timing is not as critical as consistent daily intake. Many users prefer taking it post-workout with carbohydrates and protein to maximize absorption, but taking it at any time of day is effective.

What happens if I stop taking creatine?

If you stop, your muscle creatine levels will gradually return to baseline over several weeks. You may notice a decrease in water retention and potentially less explosive strength during high-intensity exercise.