Creatine for Runners: Is It Beneficial?
As runners, we know what it’s like to set goals and commit to doing everything possible to conquer them. While consistency is certainly key to running success, adjusting your lifestyle to optimize training can greatly improve race day performance. Simply optimizing sleep, stress, hydration and nutrition can be incredibly beneficial.
One common way runners choose to optimize their training is through supplementation. However, as supplement options continue to increase and availability widens, trying to understand which are truly necessary or beneficial can be confusing.
A popular supplement choice for runners and athletes of all kinds is creatine. As creatine gains popularity among athletes, here’s everything you need to know about creatine for runners.
What is creatine?
Creatine is a compound made from amino acids. It’s a natural source of energy in the body that is produced through the kidneys, liver and pancreas, and can also be obtained through protein-rich foods.
What does creatine do?
Creatine is used in the body to help the muscles contract. It provides a short burst of energy, and naturally stores energy in the muscles. Creatine is then used to generate ATP, which fuels muscle contractions.
Benefits of Creatine for Runners
While it has primarily been studied for its effects on strength training, creatine has also shown to have many promising benefits for endurance activities. Some potential benefits for runners include the following:
- Improve speed and power on the run
- Aid high-intensity training, such as intervals and sprints
- Help build strength to improve overall running performance
- Provide a boost of energy that can be stored for long distance training
- Increase ATP production to improve recovery
- Help prevent injury by reducing inflammation and muscle damage
- May allow runners to sustain higher intensity for longer periods
Potential Side Effects of Creatine
Creatine is generally considered safe for runners and all athletes when used as directed, however, any nutritional supplement comes with some potential side effects.
One of the main side effects of creatine is water retention, which can lead to weight gain. Creatine can cause the body to retain water, which can lead to a slightly bloated appearance and overall weight gain. In most cases, this resolves after an initial “loading period”, and doesn’t affect everyone.
Naked Nutrition’s Creatine HCL Powder is a great option for runners, as it is uniquely formulated with organic prickly pear extract, which supports natural water balance to help eliminate excess water while still providing the same benefits of creatine.
Some other potential side effects of creatine for runners and all athletes are:
- Gastrointestinal issues – bloating, diarrhea or nausea
- Muscle cramps – can usually be avoided by staying hydrated and maintaining electrolyte balance
- Can interfere with kidney and/or liver function in those with pre-existing conditions
How to Use Creatine for Running
The best way to ensure proper creatine use for ideal running benefits is to follow the instructions specified on the product. In general, creatine is most effective when taken around workouts (either pre or post-workout), and when optimal hydration is maintained.
Dosage
Some runners may benefit from beginning with a loading phase of creatine, taking 4-5 doses of 5g per day for 5-7 days (0.3g per kilogram of bodyweight). This loading phase helps saturate the muscles and create optimal conditions for maintenance.
Ideal dosage will vary from one person to the next depending on:
- Specific creatine product
- Age
- Gender
- Weight
- Diet
- Exercise intensity
- Creatine baseline
Most creatine products recommend a daily dose of 3-5 grams per day, varying based on the criteria listed above.
Timing
Creatine can be taken at many different times throughout the day, all with slightly different benefits, but ultimately the same end result.
In most cases, runners will find the greatest benefit taking creatine close to their workout (either before or after a run). Taking creatine immediately before a run or workout may result in a slight energy boost, while taking it post-run may help with nutrient replenishment and recovery.
However, creatine can also be taken at any point during the day with a meal, or by splitting up the dose throughout the day.
Creatine works by saturating the muscles gradually over time, so consistency is key for best results. Picking a time that works well and can be maintained is optimal.
Types
There are many different forms of creatine for runners, however, creatine monohydrate is the most common form. Each variation offers some potential benefits, although research still has yet to point to the most effective version.
- Creatine Monohydrate – the most widely used and studied form, with an absorption rate close to 100%
- Creatine Hydrochloride – often slightly more expensive than common forms, but is potentially even better absorbed
- Creatine Nitrate – a newer form; added nitrates are thought to help improve exercise performance, but it has not been studied extensively yet
- Creatine Citrate – contains citric acid to help improve absorption of creatine, although studies have not shown a difference between standard forms
- Creatine Ethyl Ester – marketed as more bioavailable than standard forms, but research has not yet proven this to be true
- Creatine Magnesium Chelate – designed to help reduce water retention, although research has not yet shown a difference from standard forms
If you’re wanting to optimize all aspects of your training, supplementation is a great way to fill in the gaps. While creatine has some promising benefits, the best way to understand if and how it works in your training is to try it out yourself. Give it a try for an extra boost during your next run!
