Less Soreness, More Play Time? The Surprising Pickleball Perks of Creatine

How Creatine Could Help You Feel Better and Play Longer

Creatine isn’t just for bodybuilders—it can be a game-changer for pickleball players too. Whether you're playing for fun or trying to level up your game, creatine supplementation may help you move better, recover faster, and maintain strength as you age.

At its core, creatine is a naturally occurring compound found in muscle cells. It helps produce adenosine triphosphate (ATP), your body’s primary energy currency, especially during short bursts of high-intensity activity—like dashing to the kitchen line or putting away a volley. Supplementing with creatine increases your muscles’ stores of phosphocreatine, which helps regenerate ATP faster, allowing for quicker recovery between points and more explosive movements over the course of a match.

For older adults, this is especially important. Muscle mass and strength naturally decline with age, which can lead to slower reflexes, decreased power, and a higher risk of injury. Research published in the Journal of the International Society of Sports Nutrition shows that creatine supplementation in older adults can improve strength, muscle mass, and performance in basic functional tasks and also apply to more dynamic movements like in pickleball [1].

Beyond strength and power, creatine may also have cognitive benefits. A 2018 study published in Neuroscience & Biobehavioral Reviews found that creatine supplementation can enhance working memory and overall cognitive function, especially in older populations and under mentally fatiguing conditions [2]. On the pickleball court, this could translate to better decision-making, sharper focus, and faster reaction times—crucial for winning fast-paced exchanges at the net.

Creatine is safe for most people when taken as directed (typically 3–5 grams daily), and it's one of the most well-researched and effective supplements out there. Just make sure to stay hydrated, as creatine draws water into your muscles.

For players like us—active, semi-competitive, and looking to get or stay in shape—creatine offers a simple way to support the strength and mental sharpness that help keep your game strong. It won’t replace good sleep, hydration, or smart training, but it can be a solid addition to your routine, especially if you’re playing several times a week and working out regularly.

Sources:
[1] Candow, D.G., et al. (2014). Journal of the International Society of Sports Nutrition.
[2] Avgerinos, K.I., et al. (2018). Neuroscience & Biobehavioral Reviews.