WELLNESS: Creatine: What works, what might work, and what is still unproven

Creatine, primarily known for enhancing athletic performance, has garnered attention for its potential benefits beyond the gym. This supplement, extensively studied, may also support brain health, longevity, and disease resistance. Once considered a staple among bodybuilders and elite athletes, recent interest has expanded to include activities requiring short bursts of power, such as sprinting, football, tennis, and squash.

Nick Bester, a prominent South African endurance athlete, began using creatine in the early 1990s. Initially popular among bodybuilders and weightlifters, he found improvements in his performance and strength. However, weight gain occurred when he reduced his daily intake. Nowadays, Bester recommends smaller doses to certain athletes to enhance training quality and race performance, though he stresses that it's merely one component of a comprehensive fitness regimen.

At the professional level, creatine's role varies. Akani Simbine, a South African sprinter, uses it to maintain strength and muscle, particularly in the explosive movements crucial for sprinting. His diet, tailored by a sports nutritionist, includes a balanced mix of vegetables, protein, and carbohydrates, with adjustments as competition approaches.

Experts agree that while creatine's performance-enhancing effects are well-documented for short-duration, high-intensity activities, it's most effective when combined with proper nutrition, training, and recovery. Dr. Lervasen Pillay, a sports medicine physician, emphasizes that creatine complements, rather than substitutes, these elements. Thus, while creatine may offer benefits, it should be part of a holistic approach to health and fitness.