Creatine and doping: myth or reality?

Creatine is one of the most widely used supplements in sports. It is particularly known for its benefits in short, intense efforts and for its ability to increase muscle phosphocreatine stores.

However, a question often arises: is creatine considered a doping substance?

The confusion may seem logical. Creatine increases the muscle stores of a compound involved in energy production and can improve certain athletic performances. But this is not enough to make it a banned substance.

So, can one take creatine when participating in a sport subject to anti-doping rules? Is it banned in competition? Can one test positive after consuming creatine?

The answer is clear: creatine is not a prohibited substance under current anti-doping regulations.

But this answer requires some explanation, notably because there is a fundamental difference between a supplement that enhances physical capabilities and a banned doping substance.

What is creatine?

Creatine is a molecule naturally present in the body, primarily stored in muscles as creatine and phosphocreatine.

It is also supplied through diet, particularly via animal products.

The body itself is capable of synthesizing it from several amino acids.

In muscle, phosphocreatine participates in the rapid regeneration of ATP, the main energy currency used by cells.

This system is particularly important during short, intense efforts, such as weightlifting sets, sprints, or certain phases of intermittent exercise.

Supplementation with creatine monohydrate increases muscle stores of creatine and phosphocreatine.

This increase in reserves explains part of the observed effects on performance.

What is a doping substance?

The term "doping" does not simply mean "taking something that improves performance."

In organized sports, doping is defined by precise rules established by the World Anti-Doping Code.

The World Anti-Doping Agency (WADA) publishes an annual Prohibited List that lists banned substances and methods.

A substance can be banned due to its effects on performance, the risks it poses to health, or because it is considered contrary to the spirit of sport.

Therefore, the fact that a product improves performance is not sufficient to determine its anti-doping status.

Is creatine banned?

No.

Creatine is not on the World Anti-Doping Agency's Prohibited List.

It is therefore not considered a prohibited substance under anti-doping regulations.

An athlete subject to the World Anti-Doping Code can therefore use creatine without violating anti-doping rules simply by consuming this supplement.

Creatine is not prohibited:

• in training;
• in competition;
• in sports subject to anti-doping control.

Therefore, it is not necessary to stop creatine simply because a competition is approaching.

What does the World Anti-Doping Agency say?

The World Anti-Doping Agency publishes the Prohibited List, which defines substances and methods banned in sport.

This list is regularly updated and serves as the reference for athletes subject to anti-doping rules.

Creatine is not on it.

However, an important distinction must be made: the absence of a substance from the Prohibited List does not mean that it can never pose a problem in a sporting context.

The main risk associated with food supplements comes notably from their actual composition and the possibility of contamination or the presence of undeclared ingredients.

Can one test positive due to creatine?

Creatine itself is not the cause of a positive anti-doping test.

It is not a prohibited substance sought as such in an anti-doping control.

However, a food supplement may contain other substances than those indicated on its label.

This is the point that merits the attention of athletes subject to controls.

A poorly controlled product can notably be contaminated during its manufacture or contain, intentionally or accidentally, a prohibited substance.

The risk therefore does not come from creatine itself, but potentially from the quality or composition of the supplement used.

Why does creatine improve performance without being doping?

This is probably one of the main reasons why confusion persists.

Creatine is indeed associated with an improvement in certain physical performances.

Supplementation increases muscle phosphocreatine stores and can improve the ability to perform short, intense efforts.

It can notably be beneficial in activities including:

• repeated high-intensity efforts;
• weightlifting sets;
• sprints;
• explosive movements;
• intermittent efforts.

Creatine can also contribute to improving training adaptations when combined with an appropriate program.

But improving performance does not automatically mean being doping in the regulatory sense.

The essential distinction

Many elements can improve performance without being prohibited: training, sleep, nutrition, hydration, recovery, or even certain authorized food supplements.

High-level sport is partly based on optimizing these different factors.

Creatine belongs to this category of authorized supplements.

Is natural creatine different from supplemental creatine?

The creatine present in a food supplement is not fundamentally different from that naturally present in the body.

Creatine monohydrate used in supplements is a widely studied form of creatine.

Once consumed, it joins the body's creatine metabolism.

The distinction between "natural creatine" and "artificial creatine" is therefore misleading when discussing its anti-doping status.

What matters to the athlete is the actual composition of the product and its regulatory status, not whether creatine is consumed via food or a supplement.

Can athletes subject to anti-doping controls take creatine?

Yes, creatine can be used by athletes subject to anti-doping rules.

It is notably used by athletes in disciplines where anti-doping controls may be carried out.

Its use does not constitute a violation of anti-doping rules.

However, athletes subject to control must adopt a more rigorous approach to all their food supplements.

Indeed, according to the principle of strict liability in the World Anti-Doping Code, the athlete is responsible for any prohibited substance found in their sample, even when its presence was unintentional.

This rule explains why the choice of food supplements merits particular attention for athletes who can be tested.

The real risk: supplement contamination

When an athlete uses food supplements, the most important question is not necessarily "is this supplement doping?", but rather:

"Can I be sure what the product actually contains?"

The manufacture of food supplements involves different raw materials, facilities, and production steps.

Cross-contamination can theoretically occur when a substance used in the same facility is not properly managed.

Banned ingredients may also be present in some products without being clearly declared.

For an athlete subject to anti-doping control, this represents a much more concrete risk than creatine itself.

Why choose a controlled supplement?

Athletes subject to anti-doping rules should favor products whose manufacturing and quality are subject to rigorous controls.

Certain specific certifications can notably reduce the risk of prohibited substances being present in supplements.

However, it remains important to verify the current status of the product and the certification used.

No brand should be considered automatically safe simply because it markets products for athletes.

How to choose a creatine supplement?

For an athlete subject to anti-doping rules, several criteria can be taken into account.

1. Choose a simple formula

Creatine monohydrate with a short list of ingredients allows one to know precisely what one is consuming.

It is not necessary to add many ingredients to creatine to benefit from its properties.

2. Check traceability

The quality of raw materials and product traceability are particularly important for athletes subject to control.

3. Look for anti-doping certification when relevant

Some independent certification programs are specifically designed to test food supplements for prohibited substances.

They can provide an additional level of safety for the athletes concerned.

4. Retain product information

An athlete may find it useful to keep information about the consumed product: packaging, lot number, invoice, and composition.

This precaution notably helps to keep a record of the products used.

Should creatine be stopped before a competition?

No, not for anti-doping reasons.

Since creatine is not prohibited, it is not necessary to stop it before a competition to avoid a positive test.

Creatine also works mainly through the progressive increase of muscle stores.

Regular intake is therefore generally more relevant than occasional consumption just before an event.

Stopping creatine a few days before a competition is therefore not an anti-doping strategy.

What if one wants to avoid weight variation?

Creatine supplementation can lead to an increase in body weight in some individuals, particularly due to an increase in water stored in muscles.

In certain weight-category disciplines, this parameter can be taken into account in the athlete's strategy.

However, this question falls under performance and competition weight management, not a doping problem.

Creatine and doping: common misconceptions

"Creatine is banned in competition"

False. Creatine is not on the World Anti-Doping Agency's Prohibited List.

"If it improves performance, it must be doping"

False. Performance enhancement is not the only criterion for determining whether a substance is prohibited.

Many strategies for improving performance are perfectly authorized.

"Creatine can cause a positive anti-doping test"

Creatine itself is not a prohibited substance.

The risk for a tested athlete comes more from the possibility that a supplement may be contaminated or contain an undeclared prohibited substance.

"You have to stop creatine before a competition"

False for anti-doping reasons.

It is not necessary to stop creatine to avoid a positive test.

"Creatine is a steroid"

False.

Creatine is not an anabolic steroid. It is a compound naturally present in the body and involved in muscle energy metabolism.

Creatine and doping: what to check above all

For the vast majority of users, the question of doping does not arise when they consume creatine monohydrate.

For athletes subject to anti-doping controls, however, vigilance must be exercised throughout the consumption chain.

In particular, one must check:

• the composition of the supplement;
• the traceability of raw materials;
• the quality of the manufacturer;
• the possible presence of appropriate certification;
• any updates to anti-doping rules.

Since the Prohibited List is updated regularly, an athlete subject to anti-doping control must always refer to the official sources in force.

Key takeaways

• Creatine is not a prohibited doping substance.
• It is not on the World Anti-Doping Agency's Prohibited List.
• Athletes subject to anti-doping rules can therefore consume creatine.
• The fact that creatine improves certain performances is not enough to make it a prohibited substance.
• Creatine is not an anabolic steroid.
• It is not necessary to stop creatine before a competition to avoid a positive test.
• The main risk for a testable athlete concerns more contamination or the undeclared presence of prohibited substances in certain supplements.
• Favoring traceable products and, where relevant, certified by an independent program can reduce this risk.
• Anti-doping regulations evolve: concerned athletes should always consult up-to-date official sources.

Creatine improves certain physical capacities, but it is not a doping substance. It is authorized by current anti-doping regulations. For athletes subject to controls, vigilance should primarily focus on the quality and traceability of the supplements used.

 

Official and scientific sources

• World Anti-Doping Agency (WADA). Prohibited List – International Standard.
• World Anti-Doping Agency (WADA). World Anti-Doping Code.
• Agence Française de Lutte contre le Dopage (AFLD). Liste des substances et méthodes interdites.
• Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017.
• Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition. 2021.
• Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine. 2018.