How It Affects Running Performance

This is stored in the muscles as creatine phosphate and used as adenosine triphosphate (ATP), which is the body’s main source of energy for things like sprinting to the finish line in a race or giving you the burst of power you need to climb a hill.

Having enough creatine stored in your muscles means Generates ATP fasterBecause you can do multiple high-intensity workouts while running, Serena Marie Hunt, RD, RRCA Certified Running coach and registered dietitian explains Runner’s World.

He explains that the process is a bit like ingesting carbohydrates. Eric Lawson, PhD, CSCSHe is a professor and chair of the Department of Health, Nutrition and Exercise Sciences at Messiah College in Mechanicsburg, Pennsylvania, and has researched creatine.

“Right now your muscles are full of carbohydrates. [which] It’s used for energy production and muscle contraction,” Lawson says. more Carbohydrate intake could potentially give you more energy for longer distances. “Like creatine, your muscles are already loaded with it, and your body uses it to create the energy your muscles need to contract, especially during high-intensity exercise. So increasing the amount of creatine in your muscles could potentially make you a better sprinter.”

Your body is about 1-2 grams of creatine According to Lawson, we get about one gram of creatine per day from the liver, pancreas and kidneys, plus another one to two grams from a diet that includes meat and fish, which is enough to prevent creatine deficiency.

But not enough creatine is always enough Optimal Creatine. Plus, you probably won’t get enough of it through your diet alone. Many Eating around 100g of meat doesn’t make a noticeable difference to the amount of creatine stored in muscles, he says.

That’s where supplements come in: Taking extra creatine is thought to have benefits for power, strength, and cognitive function, especially if you’re not getting much or any creatine in your diet, says Jonathan Mather, R.D., a sports nutrition counselor. Nancy Clark, RD, CSSD.

“Vegetarians and vegans who don’t take animal-based creatine seem to have the greatest response. [to supplements]”Creatine supplements are not made from animal products, so they can be taken by vegetarians and vegans,” she adds.

Lawson says there are two schools of thought when it comes to creatine’s benefits for runners: Does creatine make runners better? And does creatine enhance other activities outside of running, like strength training, which then translates into better running performance?

There is reason to believe that both are true. First, creatine International Olympic Committeeacknowledges that supplements have specific and safe performance-enhancing effects, particularly in strength and power. (Only a handful of supplements are recommended for performance enhancement.)

2023 Articles Journal of International Sports Nutrition Creatine has been reported to help endurance athletes sustain high intensity exercise for longer before fatigue, particularly in endurance sports like running, which “require a burst of intensity or that final burst that can determine the outcome of a race.”

Sprints like the 100 and 200 meters rely more on creatine for energy production than do longer, steady-pace races. “Creatine is involved in energy production, but it’s less important percentage-wise when you get into the time domain of endurance,” Lawson says. That said, “winning and losing are often decided by tenths and hundredths of a second, and creatine can make that difference.”

Creatine not only helps runners pass sprinters at the end of a hard race, it also supports cross-training efforts. “It’s becoming clear that strength training is valuable for every athlete, almost everyone, in every sport,” Lawson says. “And where creatine really shines is as a training aid. We already believe that creatine enhances strength and conditioning training, which then translates to sports performance.”

In fact, a research review published in 2022 found that Nutrients Creatine has been shown to promote muscle growth in people who strength train, and more muscle means you can run faster, harder, and without injury.

According to a 2021 review, supplementing with creatine may also help prevent muscle damage caused by intense training and may speed up recovery time between tough training sessions. NutrientsIn previous studies, Life SciencesOne study looking specifically at 34 male runners found that starting creatine supplementation five days before a 30km race reduced muscle soreness, inflammation, and muscle damage after the race.

Sound pretty promising, right? Maybe it is, but remember that creatine alone can’t make up for unhealthy habits, says Hunt. To really see big improvements in your running, you’ll need to follow a balanced diet, adequate sleep, and a smart training plan (including rest days!). “You have to do the basics before you add in any supplements,” she says.

Creatine’s safety has been relatively well studied, and studies show it’s safe for most people (those without kidney or liver problems) to use daily. At least 5 yearsHowever, further studies investigating longer-term use are needed.

That said, it’s always a good idea to talk to your doctor about any supplements you’re considering taking, who can warn you about potential interactions with other supplements or prescription medications, Hunt says. People with Parkinson’s disease, bipolar disorder, or who are pregnant or breastfeeding should be careful about taking creatine, she says. National Library of Medicine.

Otherwise, the biggest side effect is bloating or temporary (and minor) water weight gain, which isn’t necessarily dangerous but can affect performance. “Creatine draws water into your muscles, which is not a bad thing from a physiological standpoint, but if you’re an elite competitive runner and every pound of weight gain is undesirable, you have to consider that there’s a trade-off,” Lawson says.

It’s up to each runner to evaluate the costs and benefits, Clark says: For runners who aren’t winning high-stakes races, the slight slowdown may not matter or even be noticeable.

But even if you’re not an elite runner, you might want to avoid excess fluid: “If an athlete has an eating disorder or body image issues, that feeling of bloating can be kind of triggering or uncomfortable,” Hunt says.

Taking creatine in small amounts throughout the day, rather than in one large dose, may help avoid some of the bloating caused by creatine, the researchers say. Cleveland ClinicAlso, keep in mind that water retention usually goes away fairly quickly as your body gets used to the extra creatine.

Ready to try creatine? First, what is creatine? Creatine Monohydrate What you are buying is a format that will deliver the benefits listed above.

Creatine is available in tablet, capsule, liquid, and powder form, but however you get it, make sure the supplement’s bottle has a third-party verification seal, such as ConsumerLab, NSF, or USP, says Clark.

It’s also worth digging a little deeper and checking the manufacturer’s website, Lawson says. They should be transparent and provide certificates of authenticity and information about their facilities and manufacturing standards. “If they’re not willing to provide that information, that’s a red flag for me to avoid,” he says.

Supplements are not as strictly regulated as prescription drugs. Other substances If you don’t stick to a reputable brand, you’ll end up skimping on creatine (or any other product).

Traditionally, creatine users start off with a high dose of 20 grams per day for about a week to see results as quickly as possible, Hunt said, but this type of onboarding program is likely to lead to abdominal bloating.

Today, it’s widely known that taking creatine in small doses spread throughout the day can reap its benefits while minimizing water weight gain. Many creatine enthusiasts mix the powder into water or a protein shake. Taking 3 to 5 grams a day for a few weeks can significantly increase the levels of creatine stored in your muscles, and you may start to notice benefits, says Lawson. Within one month.

After all, you probably won’t need We don’t recommend taking creatine, but if you’re looking to get a slight edge over your competition (even if that competition is yourself), creatine might help you achieve that.