Creatine for runners – Is it worth the hype?

By Ashley Charlebois, Registered Dietitian, M.Sc. 

What is creatine?

You probably think of creatine as a supplement to help make “huge gains” in the gym, but it’s much more than just that! Creatine is a naturally occurring compound found in small amounts in foods, primarily meat and fish, and is also produced by the body. The primary function of creatine is to supply energy to the cells during short-duration, high-intensity exercise such as sprinting and weight lifting. Creatine monohydrate in supplemental form increases creatine stores, improving high intensity exercise performance. And yes, high intensity exercise performance is key to taking your running to the next level.

How does creatine work?

Creatine boosts the levels of phosphocreatine in muscles, which is essential for regenerating ATP (adenosine triphosphate), the body’s primary energy source, during quick, intense efforts. This process helps the body produce more energy during activities that require power and speed, such as sprinting or hill climbing. Additionally, creatine can be beneficial for improving muscle strength, endurance and recovery, and may even help protect the brain. 

Is creatine beneficial for runners?

When taken in conjunction with a nutritionally balanced diet, runners may certainly benefit from creatine supplementation. Here’s how creatine can boost your running performance:

• High-intensity efforts: Can enhance sprinting power, hill climbs, and the final push in a race. 
• Interval training: Creatine can help regenerate energy quicker, supporting repeated high-intensity efforts required for interval training- which overtime can lead to an increase in speed. 
• Strength gains: Supports muscle growth and endurance when taken alongside a strength training regimen, which can add power to your runs. Think greater speed and more powerful hill climbs! 
• Injury recovery: Due to the benefits creatine has on muscle, consider supplementing with it to help reduce the loss of muscle mass and strength when you are injured. 
• Run longer & stronger: May offset the muscle loss that’s naturally associated with aging (sarcopenia), which typically begins between the ages of 30-40 years old. There are potential benefits to help maintain bone strength as well if taken in combination with strength training. 
• Brain health: May boost cognitive function and potentially reduce damage and support recovery from mild traumatic brain injuries (mTBIs) or concussions.

Are there any side effects?

Creatine is probably the most widely tested dietary supplement on the market today as it’s been studied since the early 1900s, with a surge in research conducted since the 1990s. As such, it’s considered safe for most people – with the exception of those with kidney disease or liver disease. Sometimes it can cause mild side effects like bloating, water retention, and gastrointestinal discomfort. These effects are more common when taking a loading dose, which can be avoided if you’re not in a rush to get creatine into your system. It’s also important to note that, like any supplement, creatine is not regulated by authorities like Health Canada or the FDA. To ensure you’re getting a high-quality product, opt for third-party tested supplements (e.g., Informed Sport, NSF Sport) and the advice of a Registered Dietitian specializing in sport nutrition.

How to use creatine for maximum benefit?

For most runners, a daily dose of 3-5 grams of creatine monohydrate is effective. Some runners choose to undergo a “loading phase,” which involves taking 20 grams per day for 5-7 days, followed by a maintenance dose of 3-5 grams per day. While the loading dose allows creatine stores to build up faster, allowing for performance benefits to be seen more quickly, it’s not necessary. If you’ve suffered from a concussion or mTBI recently, the dose may need to be higher – work with a Registered Dietitian specializing in sport or cognitive function for more specific dosing recommendations. 

To enhance creatine’s absorption, it’s best taken with a carbohydrate-rich meal or snack (e.g. grains such as cereals, breads, pastas; or fruit). It’s also important to stay well-hydrated when using creatine, as it draws water into the muscles and may slightly increase your need for fluids.

As with any dietary supplement, creatine cannot replace a nutritionally balanced diet, but instead, compliment one for added performance benefits. Reach out to a local sports dietitian for more information about the use of creatine and if it is the right fit for you. 

Happy running!