Will Creatine Make Me Slow?

I was asked the above question the other day by one of my athletes. And the question reinforced the importance of speed in sports. You can be big and strong, but if you’re not fast then you’re in trouble. Before we find the answer to whether or not creatine will make you slow, we need to understand what creatine is and its role in the body.

What is Creatine?

Creatine is a naturally occurring compound found in the human body with about 95% stored in the muscles as phosphocreatine. This compound is used for energy production, especially during short bouts of highly intense exercise. Creatine is produced by the liver, pancreas, and kidneys and is also obtained through dietary sources such as meat and fish. Creatine is an essential component in the production of adenosine triphosphate (ATP), which is the primary source of energy for the body’s cells (your muscles!).

How Does Creatine Work in the Body?

When you consume creatine either through diet (meat and fish) or supplementation, it is converted into phosphocreatine and stored in the muscles which increase our intermuscular supply. When you lift weights, perform plyometrics, or you’re working on your speed, the body rapidly depletes ATP (adenosine triphosphates) as this is the main source of energy used each time the muscles contract during activity. Having extra phosphocreatine in the muscles acts as a reserve of energy that the body can quickly access during these activities and regenerate ATP thus maintaining a high level of energy during our training sessions which can lead to improved muscular strength, power, and speed.

Additionally, creatine has been shown to increase muscle cell volume and protein synthesis (rebuilding muscle), which can lead to increased muscle mass and strength over time. Creatine supplementation may also help reduce the amount of muscle damage and inflammation during exercise, which can improve recovery time and reduce soreness. Lastly, creatine has also been shown to increase muscular endurance, this will allow you to perform more repetitions during your training sessions before experiencing fatigue.

Debunking the Myth: Will Creatine Make Me Slow?

Finally, on to what is most important, will I get slow if I supplement with Creatine? Short answer, NO! One of the most persistent myths surrounding creatine is that it can make you slower. The theory behind this myth is that creatine causes the body to retain water, which can increase body weight and slow down athletes. However, studies have shown that creatine supplementation does not lead to significant weight gain in athletes, and any weight gain is likely due to increased muscle mass. And if you’re training the correct way for hockey, this increase in mass will help you become faster.

Furthermore, research has consistently shown that creatine supplementation does not negatively affect speed or agility. In fact, creatine has been shown to improve sprint performance and increase vertical jump height in athletes because of the positive effect it has on the development of strength and power of the muscles.

In conclusion, creatine is a safe and effective supplement for athletes looking to increase muscle mass, strength, and power. It does not cause significant weight gain, nor does it negatively affect speed or agility. As with any supplement though, it is essential to consult with a healthcare professional before beginning creatine supplementation and to follow dosing recommendations carefully.