By Dorcas Francis Koji
Elite athletes are increasingly turning to supplements such as creatine in search of marginal gains, but sports nutrition experts have warned that supplements should complement, rather than replace, the foundations of a healthy lifestyle.
Creatine is a naturally occurring compound produced by the body and also found in foods such as meat and fish. It helps supply muscles with energy during short, high-intensity activities, making it particularly relevant to athletes involved in sprinting and explosive sports.
Professor of human physiology at Liverpool John Moores University, Graeme Close, said getting enough creatine through food alone can be difficult.
He explained that athletes would need to consume a very large quantity of meat to obtain the amounts commonly used for supplementation, making supplements a more practical option for many competitors.
Creatine became increasingly popular in elite sport during the 1990s, with British athletes reportedly involved in trials of creatine products around the 1992 Barcelona Olympics.
Its popularity grew significantly over the following years, with reports suggesting that a large proportion of athletes were using the supplement by the 1996 Atlanta Olympics.
Research into creatine has since expanded beyond physical performance, with scientists also examining its potential effects on cognitive function.
Despite its popularity, Close insists athletes should first establish a strong nutritional and lifestyle foundation before considering supplements.
“Supplements are the ‘final piece of the jigsaw’ rather than a starting point,” he said.
According to the nutrition expert, athletes who get the fundamentals right are more likely to benefit from the smaller performance gains supplements may provide.
He described these fundamentals as the “99 per-centers”, including proper nutrition, training, recovery and other aspects of an athlete’s preparation.
Australian cyclist Nicole Frain shares a similar view, arguing that supplements should only support an already healthy routine.
“I’m a pretty big believer that they are called sport supplements. They are there to supplement the things you already do right,” she said.
Frain stressed that athletes should not expect supplements to correct weaknesses in their preparation.
Instead, she highlighted the importance of maintaining a balanced diet, training effectively, getting adequate sleep, recovering properly and staying hydrated before turning to supplements.
Close estimates that supplement use among elite athletes is extremely widespread, with some studies suggesting that as many as 90 per cent of athletes use supplements.
He added that, based on his experience working with sports teams, the actual figure could be even higher.
However, supplement use also presents risks for elite competitors because of strict anti-doping regulations.
Under the principle of strict liability, athletes are ultimately responsible for substances found in their bodies, meaning they must take care over everything they consume.
This makes it essential for athletes and their support teams to carefully assess supplements and ensure that products are obtained from reputable sources and appropriately tested.
While supplements such as creatine can provide useful performance benefits, experts maintain that they are not a substitute for sound preparation.
The message remains clear: supplements may provide the extra one per cent, but elite performance begins with getting the other 99 per cent right.
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