Addressing The Latest Creatine Misconceptions!

In this week's sports science news, creatine misconceptions, bend sprinting asymmetries, youth speed development

Eric Curry

By Eric Curry
Last updated: January 27th, 2025
4 min read

This week in the world of sports science, here’s what happened…

  • Addressing the misconceptions about creatine
  • Does bend sprinting cause asymmetries in sprinters?
  • Speed Development for youth athletes

Addressing the misconceptions about creatine

(Image: HOMED Medical Clinic)

Recently, the International Journal of the International Society of Sports Nutrition published a comprehensive scientific review addressing the questions and misconceptions surrounding creatine supplementation. This review serves as an excellent resource for individuals seeking to understand the scientific evidence regarding creatine use. While it is advisable to examine the full review misconceptions for a thorough exploration of the topic, several key points warrant attention.

Firstly, it is essential to clarify some health concerns associated with creatine. The research presented in the review indicates that creatine does not cause cancer, does not adversely affect blood pressure, does not have a negative impact on male fertility, and does not increase urine production. Furthermore, the claim that caffeine and creatine counteract each other has not been substantiated. However, it is noted that combining caffeine and creatine does not result in any additional performance benefits.

Regarding the optimal timing for creatine supplementation, the evidence suggests that both pre- and post-exercise supplementation are equally effective. Notably, there is emerging research indicating that creatine may potentially reduce the severity of traumatic brain injury and aid in recovery. Additionally, creatine may have beneficial effects on memory and cognitive function during periods of sleep deprivation.

If you’re interested in understanding the science behind creatine, it’s definitely worth checking out this review and Part 1 from 2021. Additionally, if you’d like to learn more about creatine, be sure to explore our excellent course: Creatine

Does bend sprinting cause asymmetries in sprinters?

(Image: Benjamin Vrbicek)

A recent study published in last month’s edition of the European Journal of Sport Science presented significant findings regarding the potential lower body asymmetries in sprinters. The investigation involved eight national-level sprinters who executed a series of 60-meter sprints at maximum speed on both straight and bend lanes (lanes one and eight).

The results indicated that sprinting on the bends increases the impact load in comparison to sprinting in straight lines. Notably, the outside leg experienced a considerably greater load during bend sprints, while the inside leg did not operate at its maximum capacity. Interestingly, the radii of the bends (lane one measuring 37 meters and lane eight measuring 45.10 meters) were not found to be significantly different.

The researchers suggest that the unique biomechanical demands of bend sprinting could create imbalances that negatively impact overall performance. They propose that the suboptimal performance of the inside leg during bend sprinting may lead to lower limb asymmetry, which could also impact speed during straight sprints. As a result, they recommend targeted training interventions to strengthen the inside leg, aiming to enhance overall sprint performance and reduce the risk of injury.

If you would like to learn more about bend sprinting mechanics, definitely check out the study and our blog Limb Symmetry Index: Chasing Equal Function is also recommended.

Speed Development for youth athletes

(Image: Track Spikes Co)

Shea Pierre, from the YouTube channel Pierre’s Elite Performance, has garnered significant attention with his recent video focused on speed training for young athletes. In this insightful video, Pierre highlights a key issue that can impede children from achieving their speed potential: sprinting “flat-footed.” He offers a variety of exercises designed to address this concern and optimise speed development.

Pierre emphasises the importance of exercises such as “jackhammers” and “pogo hops,” which aim to enhance ankle stiffness and promote a bouncy, spring-like motion, encouraging young athletes to stay on the balls of their feet. He also provides detailed explanations of other effective exercises, including hurdle hops, triple switches, and sled pushes. Pierre firmly believes that this collection of exercises can be incredibly beneficial in helping children reach their maximum speed potential.

For youth S&C coaches looking to foster speed development in their athletes, this video is a valuable resource. Pierre also utilises his six-year-old son to demonstrate the exercises, showcasing some impressive speed for his age. Interestingly, there has been some debate about the video. Some argue that this type of structured training is too advanced for young children and that they should be engaging in more free-play activities. Let us know what you think! We would love to hear your thoughts!

From us this week:

>> New course: Talent Identification
>> New podcast: How to Maximise Athlete Performance & Recovery
>> New infographic: How Important Is Muscular Strength To Athletic Performance?
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

Access our course on Agility for FREE!

Learn how to improve your athletes' agility. This free course also includes a practical coaching guide to help you design and deliver your own fun and engaging agility sessions.

Access this course
Eric Curry

Eric Curry

Eric is a Strength and Conditioning Coach from Ireland. Eric holds a MSc in Sports Strength and Conditioning and an undergraduate degree in Sport and Exercise. Eric is also a Certified Strength and Conditioning Specialist (CSCS) with the NSCA. Eric currently works as a Strength and Conditioning Coach in Ireland predominantly with youth performance Tennis players. Eric also has experience working with athletes from basketball, martial arts, football, hurling, and Gaelic football.

More content by Eric
SFS Academy logo - white

Access our course on Agility for FREE!

Learn from a world-class coach how you can improve your athletes' agility. This course also includes a practical coaching guide to help you to design and deliver your own fun and engaging agility sessions.

Get Instant Access
Agility course devices