Creatine and pickleball: what it is, what it does and how to take it
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When pickleball goes from a Sunday match to three or four sessions a week, many people start wondering about creatine. It's one of the most studied supplements there is, and also one of those that carries the most myths. Here is what can be said with backing, and what can't.
A note on scope: the claims below are those authorized in the European Union. Rules on supplements and health claims differ from country to country, and our DINK™ gummies are shipped to Spain only.
What creatine is
It's a substance the body makes by itself and that is also obtained from foods like meat and fish. In supplements, the usual form is creatine monohydrate.
What it does, according to the European Union
In Europe, a supplement can only say what the health authority has authorized after reviewing the studies. For creatine, this is authorized:
- Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine.
- In adults over 55, a daily intake of creatine can enhance the effect of resistance training on muscle strength. The effect is obtained with 3 g a day together with resistance training.
In pickleball, the short intense bursts are the fast exchanges at the kitchen line, the lateral pushes and the points that finish in a few shots.
What we can't tell you
You'll see online that creatine "speeds up recovery," "builds muscle" or "removes soreness." In Europe those phrases are not authorized for creatine, so we won't promise them. If a brand promises them to you, be wary.
How it's taken
- Every day, including the days you don't play. What counts is consistency, not taking it right before the match.
- The amount stated on the package. Don't add doses if you already take another supplement with creatine.
- With enough water throughout the day, as always when you exercise.
Powder or gummies
Powder is cheaper per gram, but you have to measure it, mix it and remember to bring it. Gummies cost a bit more and are taken with nothing: that's why many people who give up on the powder halfway are consistent with them. Ours are the DINK™ gummies, strawberry-flavored: 2 gummies a day provide 3.33 g of creatine monohydrate, the amount the authorized claim refers to, and a bag of 60 lasts 30 days. They also contain folate, which contributes to the reduction of tiredness and fatigue, and vitamin D. They contain fish and egg: they have bovine, fish and chicken collagen and egg shell membrane, so they are not suitable for vegans or vegetarians.
Who shouldn't take it
Under-18s, pregnant women and breastfeeding women. If you have any medical condition, especially kidney-related, or take medication, ask your doctor first. A supplement does not replace a balanced and varied diet or a healthy lifestyle.
And what comes before any supplement
Sleeping well, eating enough and warming up before playing. If you don't do that, start there: we explain how in warming up before playing. And if you started playing after 50, take a look at pickleball from age 50.
