Is Creatine Good for Runners? (Benefits & Downsides)

As creatine turns into creatine phosphate in the body, it helps produce the adenosine triphosphate (ATP) molecule our muscles utilize for energy production [1].

For this reason, according to the Mayo Clinic, runners and other athletes involved in high-intensity intermittent activities can benefit from using creatine supplements [2].

The study published in the Medicine and Science in Sports and Exercise journal suggests the effects of creatine and carbohydrate loading on exercise capacity after comparing the data and results in the creatine group and placebo group [3].

“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. Boosts muscle cell energy, reducing fatigue linked to muscular pH drops, as per a Scandinavian Journal of Medicine and Science in Sports study [4].
2. Enhances endurance and stamina, allowing for longer, more intense workouts and races.
3. Improves sprint performance, with research indicating a 5–15% improvement in sprint times, according to a study published in the Molecular and Cellular Biochemistry journal [5].
4. Aids in building muscle mass, particularly fast-twitch fibers, for increased strength and speed in short bursts.
5. Increases strength and power, enhancing overall workout duration and intensity.
6. It supports hydration, which is crucial for preventing muscle cramps, soreness, and injuries.
7. Enhances recovery and energy regeneration, facilitating more rigorous and extended training sessions.

Given that more creatine stored in your muscles enhances your cells' ability to produce and replenish energy during intense training, here's a science-based guide on how to supplement creatine effectively:

• 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 [6].
• To improve creatine absorption and maximize its effects, take it with foods that contain carbohydrate and protein, as suggested in the study published in the Journal of Applied Physiology [7].
• 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.