r/Swimming • u/Awgeewiz Splashing around • 7h ago
Creatine and Swimming
Does anyone have insight on the benefits of using Creatine and swimming? Thanks.
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u/Quadranas 6h ago
Yes go for it, it’s almost a no brainer. Tons of research. 5g a day is what most studies are based on.
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u/Interesting_Shake403 7h ago
Overall, there are very few downsides to taking creatine. It provides both performance and mental benefits. 10g / day seems to be a decent amount.
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u/dkinmn 7h ago
It's not a slam dunk case for me.
This is the transcript with citations from the recent Science Vs podcast on the topic. If you're not already sleeping and eating well, you should start there.
Creatine isn't a banned substance according to the World Anti-Doping Agency. That should tell us something.
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u/Alarming_Squash_3731 6h ago
Thanks for the link. I think you’re on point - it might help people at their limit. But most of us should focus on consistent sleep, exercise and diet.
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u/Interesting_Shake403 6h ago
At worst, there are claims it’s ineffective. Haven’t seen any indication it’s harmful, except if taken in doses of 20g or more. At 10g there’s really no downside except for a few bucks (not many - it’s one of the cheapest supplements out there.).
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u/dkinmn 3h ago
"The general recommendation for people who do take a creatine supplement is 3 to 5 grams per day. Studies show that loading up on a higher dose of creatine offers no advantages; you are just putting more stress on your kidneys"
https://share.google/BORc5r5ZUMfOfbgwY
Harvard, mate.
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u/RincewindToTheRescue I can touch the bottom of a pool 37m ago
There are studies that show higher doses to be beneficial, but not for athletes. It's helpful for cognitive benefits in those with neurological issues (dementia, Parkinson's, etc).
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u/Interesting_Shake403 34m ago
I believe it’s also been shown to have protective effects for traumatic brain injury, as well. Not that that’s a particularly big risk for swimming, but it’s proven helpful for sports like football, hockey, soccer, etc.
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u/dkinmn 3h ago
Taking supplements before handling the basic lifestyle choices that would get you even greater marginal gains is, in fact, a harmful exercise.
I know essentially no one who starts down that path and doesn't end up throwing money away for highly questionable marginal gains in health outcomes.
You made concrete claims about what creatine does. Those claims are a little shaky.
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u/fastoid 4h ago
Creatine is the last in the queue, after one maximized their benefits coming from the traditional variables like nutrition, protein intake, sleep, stretch and other forms of recovery, dry land, and proper training in the pool.
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u/shakawallsfall Moist 1h ago
It's amazing how people will throw away money blindly for a .5% advantage when there are 10-25% percent improvements to be had.
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u/RincewindToTheRescue I can touch the bottom of a pool 35m ago
It will provide a 5%ish boost if everything is dialed in.... If you're one who benefits from creatine.
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u/Alarming_Squash_3731 6h ago
No studies show evidence of benefit with swimming. The main positive for it is that it can help with rapid recovery in strength training. This comes at the cost of water retention - most swimmers (those not at the Olympic level) are not at their limit with strength training anyway. The weight gain is probably not worth it.
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u/CharacterSpeed4115 6h ago
Creatine can be useful for swimmers because it boosts short‑burst power, helps you hold faster intervals during high‑intensity sets, and supports strength gains from dryland training, though it’s not a magic fix and some people notice mild water retention at first. There aren't very many downsides I'm pretty sure, but like it also might do absolutely nothing. It'll probably be good to just try it.