Which fighters take creatine? A deep dive into combat sports supplementation

January 13, 2026 •

3 min read

According to the U.S. Anti-Doping Agency (USADA), creatine is not on the list of prohibited substances and is widely accepted in the combat sports community. This fact prompts the question of which fighters take creatine and how they leverage its benefits for high-intensity training and competition.

Quick Summary

Creatine is a legal and popular supplement among combat athletes for improving explosive power, enhancing strength, and aiding recovery. Its use requires careful management, particularly when considering weight class requirements and strategic timing around weigh-ins.

Key Points

Enhanced Power: Creatine boosts explosive strength for strikes, takedowns, and grappling techniques.
Faster Recovery: It accelerates ATP regeneration, allowing for quicker recovery between intense rounds or training sessions.
Mental Acuity: Supplementation can improve reaction time and decision-making under stress and fatigue.
Weight Management: Water retention is a key consideration for weight-class fighters, requiring a strategic tapering schedule before weigh-ins.
Widespread Use: Creatine is a legally approved supplement by WADA and is used by many fighters across disciplines like MMA, boxing, and BJJ.
Proven Safety: For healthy adults, creatine has a strong safety profile and is one of the most researched supplements available.
Optimal Dosage: A typical maintenance dose is 3-5 grams per day, with consistency being the most important factor.

Creatine's Role in a Fighter's Arsenal

Creatine is a naturally occurring compound derived from amino acids that helps supply energy to all the cells in the body, primarily muscle cells. For fighters, whose disciplines demand short, explosive bursts of energy, creatine is an invaluable tool for performance enhancement. By replenishing adenosine triphosphate (ATP), the body's primary energy currency, creatine allows muscles to perform at a high intensity for longer periods. This translates directly to benefits in the ring or on the mat, from more powerful strikes to sustained strength during grappling exchanges.

How Fighters Benefit Physically from Creatine

Explosive Power: Creatine increases the availability of phosphocreatine in muscle cells, supporting the rapid generation of ATP needed for explosive movements like throwing punches, shooting for a takedown, or executing a fast sweep. This is a game-changer for maintaining peak power throughout a fight, particularly in later rounds when fatigue sets in.
Enhanced Endurance: While best known for power, creatine indirectly improves endurance by enabling higher-intensity training sessions. Athletes can perform more reps or drills with greater force, leading to better overall adaptations and stamina.
Faster Recovery: Creatine helps reduce muscle damage and soreness, accelerating the recovery process after grueling training sessions or competition. This faster turnaround allows fighters to maintain a higher training volume with less downtime.

The Cognitive Edge of Creatine

Creatine's benefits extend beyond muscle performance. The brain also uses significant amounts of energy, and creatine supplementation has been shown to provide cognitive advantages, which are critical in high-stakes environments. Studies indicate that creatine can:

Improve decision-making speed and accuracy, especially under fatigue.
Decrease reaction time, which can be the difference between blocking a strike and getting hit.
Increase concentration and focus during prolonged periods of mental exertion, a key factor in fight strategy.

Managing Creatine and Weight Class Competition

One of the main concerns for fighters in weight-class sports is creatine's tendency to cause temporary water retention, which can slightly increase body weight. However, this is a manageable issue with a strategic approach to supplementation.

Creatine Usage Strategy for Weight-Class Fighters

Off-Season/Early Camp: During heavy training periods (8-12 weeks out), fighters can utilize a loading phase (optional, around 20g/day for 5-7 days) followed by a maintenance dose (3-5g/day). This maximizes muscle creatine saturation.
Peak Performance Phase: For 4-8 weeks before a fight, a consistent 3-5g daily dose maintains muscle saturation and performance benefits.
Fight Week Protocol: To manage water weight for weigh-ins, many fighters stop supplementation 5-7 days before the weigh-in. Creatine stores remain high enough to provide benefits on fight night, while excess water dissipates.

Comparison of Creatine Strategies for Different Fighter Classes


Aspect	Heavyweight/Cruiserweight	Lightweight/Bantamweight	Tactical Approach
Weight Concern	Minimal. Can supplement consistently closer to fight date.	Significant. Water weight gain must be carefully monitored.	Close weight monitoring is crucial to manage water retention.
Timing	Less need to stop supplementation well in advance of a fight.	Must stop supplementation further out to allow water clearance before weigh-in.	A clear cessation timeline is vital for lighter classes.
Hydration	Normal emphasis on hydration, but less pressure around water weight.	High hydration levels are key during supplementation, but restricted closer to weigh-in.	Staying hydrated is always important, but the strategy must adapt for weight cut.
Creatine Benefits	Maximize explosive power and size during training camp.	Gain explosiveness without compromising ability to make weight safely.	Balancing performance benefits against competition weight requirements.

A Final Word on Creatine for Fighters

While public declarations from famous fighters about supplement use are rare due to endorsement contracts and competitive secrecy, evidence suggests widespread use of creatine across combat sports. For instance, anecdotal reports and expert analysis indicate that boxers, MMA athletes, and jiu-jitsu practitioners all utilize creatine to gain an edge. From amateur to elite levels, creatine remains one of the most effective and legally permitted supplements available. As with any supplement, consistent use, proper hydration, and a structured approach, especially around weight cutting, are essential for fighters to maximize its benefits safely. For athletes considering creatine, consulting a sports nutritionist or coach experienced in combat sports is the best approach for an individualized plan.

For more information, see the Ed Latimore blog on Why Boxers Need To Take Creatine.

Frequently Asked Questions

No, creatine is not a prohibited substance according to the World Anti-Doping Agency (WADA) and is widely permitted in professional combat sports.

Many fighters strategically cease creatine supplementation approximately one week before their weigh-in. This allows the body to clear excess water, making it easier to make weight, without losing the performance benefits during the fight.

Yes, research indicates that creatine can improve cognitive functions, such as reaction time and focus, especially in high-pressure, high-fatigue situations like a fight.

Creatine monohydrate is the most extensively researched, cost-effective, and proven form of creatine. It is the gold standard for most athletes, including fighters.

Creatine primarily boosts anaerobic capacity for explosive, short bursts of energy. However, by accelerating recovery between intense actions, it can help maintain a higher overall work rate throughout a match.

The most common side effect is temporary water retention, which is manageable for weight-class athletes. Some individuals may experience minor gastrointestinal distress, which can be mitigated by adjusting dosage.

A loading phase (e.g., 20g per day for 5-7 days) can saturate muscles faster, but a consistent daily maintenance dose of 3-5g is just as effective over a slightly longer period. The optimal strategy depends on the fighter's timeline.