Is Creatine Good for Runners? (Benefits & Downsides)

Research shows that runners and other athletes involved in high-intensity intermittent activities can benefit from using creatine supplements. [3] [4] [5] [6] [7] [8] [9]

Here’s what a study [10] suggests about the effects of creatine and carbohydrate loading on exercise capacity after comparing the data and results in the creatine group and placebo group:

“The changes in power output we observed during sprints are likely to have a major practical impact on the final outcome of a race, as both cycling and running events are often won by the athlete who can either stay with the leading pack during breakaways, or sprint to the finish line in the latter stages of a race.”

The most notable creatine benefits are:

1. It gives your muscle cells an energy boost, alleviating fatigue possibly caused by a drop in muscular pH. [11]
2. It increases endurance performance and stamina, enabling long-distance sprinters to keep going during long, intense workouts and races and run a mile more than usual.
3. It helps build muscle mass (especially fast-twitch) that may transfer to more efficient oxygen usage, helping sprinters, hurdlers, and other short-distance runners become stronger and run quicker in short bursts of time.
4. It provides the strength and power to push yourself to the limits (run faster or a mile further, lift heavier weights, a few more bench press reps, etc.), increasing your workout duration, length, and quality.
5. It may support hydration, helping prevent muscle cramping and soreness, cell damage, and injuries to your tendons, ligaments, bones, and nerves.
6. It enhances recovery and energy regeneration, enabling you to train harder and longer.

Here’s how you should supplement creatine for the best results (based on science):

• An optimal creatine daily dose is 3-5 grams.
• Research suggests taking 20 grams per day split into 4 servings for 5 days (creatine loading phase) and then continuing with a lower maintenance dose of 3-5 grams per day for as long as you need to boost your creatine storage. [12]
• To improve creatine absorption and maximize its effects, take it with foods that contain carbohydrate and protein. [13]
• Once you’ve mixed your creatine supplement with fruit juice or another liquid, ensure you drink it immediately as it will degrade if pre-mixed and left.