Runners often associate creatine with weight training and strength, which raises a legitimate question: is creatine recommended for runners or not?
The answer isn't a simple "yes" or "no." It depends on the type of race, the intensity of the training, and each person's goals.
Why is there doubt about creatine and running?
Running is primarily an aerobic endurance sport, while creatine is mainly effective during short bursts of intense effort. This difference leads many runners to assume that creatine offers no benefits.
However, the reality of running training is more complex than it seems.
Running also involves high-intensity efforts.
Even in long races, there are moments that require quick energy:
- Accelerations
- Final sprints
- Ascents
- Sudden changes in pace
It is precisely at these times that the energy system supported by creatine is used.
When can creatine be recommended for runners?
Creatine may be beneficial for runners who:
- They include sprint or interval training.
- They do supplementary strength training.
- They compete in short or medium distances.
- They want to improve explosiveness and acceleration capacity.
In these cases, creatine can help improve performance in specific phases of the race.
And what about long-distance runners?
For those who run long distances at a steady pace, the benefits of creatine tend to be more subtle.
It's not an essential supplement for marathon runners or ultrarunners, but it can support muscle recovery and strength maintenance during periods of intense training.
Creatine and weight gain: is this a problem?
One of the main fears of runners is weight gain. Creatine can cause a slight weight gain due to water retention within the muscle, not fat gain.
In most cases, this increase is small and does not compromise performance. Still, each runner should assess how their body responds.
Can creatine impair running performance?
In appropriate doses, there is no evidence that creatine impairs the performance of healthy runners.
However, if weight gain or digestive discomfort affects how you feel while running, it may not be the best option for that specific moment.
How to take creatine if you're a runner.
The usual dose remains between 3 and 5 g per day, taken daily, including on non-training days.
- There is no need to perform a charging phase.
- It can be taken with a meal.
- Staying well hydrated is essential.
So, is creatine recommended for runners?
Creatine may be recommended for runners who combine endurance with intensity, strength, and explosiveness.
For those who only run long distances at a steady pace, it's not essential, but it's not necessarily contraindicated either.
Conclusion
Creatine is not a mandatory supplement for runners, but it can be useful in specific contexts.
The decision should take into account the type of training, personal goals, and the individual response of the body.
If you want to see if creatine makes sense for your running profile, you can explore the available options. And, if you still have questions, our WhatsApp or website chat can help you make an informed decision.
