What is a proven effect of creatine supplementation?

Creatine supplementation is widely recognized for its beneficial effects on short-term performance during high-intensity, short-duration exercises. This is primarily due to creatine's role in ATP production, which is crucial for quick bursts of energy required in activities like sprinting, weightlifting, and high-intensity interval training. When creatine is stored in the muscle as phosphocreatine, it helps regenerate ATP more quickly, allowing athletes to perform at a higher intensity or for a longer duration during such efforts. This effect is particularly significant in activities that require rapid energy output and can lead to improved performance, increased strength, and enhanced muscle mass over time.

While creatine is not effective for improving long-distance endurance or enhancing flexibility, it can contribute to performance in activities that involve short bursts of energy. Creatine also does not directly enhance fat oxidation, as its primary function relates to energy production in high-intensity efforts rather than long-duration aerobic performance.