Should runners take creatine? A dietitian explains.

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When you consider creatine as a performance complement, gymnasium images and heavy lifting can come to mind. You know Someone takes it, mainly because he will never stop gushing from his advantages; “You have to try this!” And “it’s a gamechanger!” I am stronger by five percent! It is in a way the same enthusiasm that you hear from the faithful cold divers.

Creatine supplementation has been shown to improve muscle power and strength, which makes it obvious for gains in the gymnasium. In addition, creatine – what your body naturally produces – is also vital for high intensity exercise, recovery and brain function.

If it all looks like advantages to run, it is because they are. But the positive net around creatine supplementation for distance distance remains troubled. Some studies show that creatine could reduce VO2 max and cause liquid retention and gastrointestinal distress – not good for the race! In addition, it is Really Is worth adding another supplement (and another cost) to your battery?

However, this supplement becomes more and more popular among distance runners. So what is the problem? Health trends go and come like hair styles and the tightening of blue jeans. Is creatine simply the next Skinny Jean? As a dietitian, you can believe that I will decompose what this supplement is, how it works and why the runners can or not benefit from taking it.

What is creatine? How does it work?

Creatine is a naturally current amino acid that our bodies make and store in the muscles to be used during short gusts of high intensity exercise. It is also designed to reconstruct the ATP (adenosine triphosphate), primary energy for body cells.

Creatine supplementation simply improves the productivity of what is already going on in the body, increasing phosphocreatine reserves in your muscles. This allows your body to produce more ATP, which is particularly useful during explosive and anaerobic activities such as sprint or powerlifting, but it also has potential advantages for endurance athletes like:

Improvement of high intensity training performance: Although most races are aerobic, certain aspects of training – such as hill sprints, follow -up intervals, progress and strength training – require short gusts of high intensity efforts. Studies show that creatine can improve performance during these training, potentially improving power and speed over time.

Faster recovery: Some research suggests that creatine can help recovery by reducing damage to muscle cells and inflammation. This could help runners recover more quickly between intense training sessions.

Increase in glycogen storage: Creatine can increase the storage of glycogen (carbohydrates), a critical energy source for long distance running. This could result in better endurance during long races or races.

Preserve muscle mass during injuries: If a runner is sidelined due to an injury, creatine can help preserve muscle mass and strength during reduced training periods.

One thing to note is that, although the supplement is most often taken in the form of a powder, creatine is also in small quantities in foods such as meat and fish. For example, beef contains 2 grams of creatine per book. If you are a broken down and constantly rebuilding athlete, you will probably need an extra if you want to feel the advantages of creatine supplementation.

Potential disadvantages for runners

Gastrointestinal distress: Some people indicate light bloating or discomfort of the stomach during the creation, which could interfere with the race. It is important to note that certain creatine products may contain additional ingredients, which could also contribute to these digestive problems. Many people say they eat something by drinking creatine can reduce stomach problems.

Limited advantage for endurance activity: Since creatine mainly benefits short and intense efforts, the direct impact it has on permanent endurance is less known.

Water retention: It can cause short -term water retention, which can be a pro or an idiot for some. It attracts water to your muscles, which leads them to appear bigger (a bonus, perhaps!) But can also make you feel a little swollen and slow. You might see the scale increase a few pounds in the first two weeks that you take the supplement, but this is temporary and should resolve.

You may have heard rumors about creatine being bad for your kidneys, but this is not the case. Creatine supplements are generally safe for most healthy individuals when taken in the recommended dose. Research shows that this does not cause kidney damage in healthy individuals. However, those who have pre -existing conditions such as kidney disease, high blood pressure, liver disease, diabetes or bipolar disease, as well as those who are pregnant or breastfeeding should consult their doctor before starting creatine.

Should runners take creatine?

Ah, you might not like this answer, but it is: Maybe. The decision to take creatine depends on your specific goals, your training style and your tolerance. If you are an occasional jogger, it is probably not necessary, and even if it will not hurt you, it simply is not worth the cost of buying it and the possibility of making bloating. There are also a handful of pre -existing conditions that can worsen with creatine supplementation, such as kidney disease, liver disease, heart failure and diabetes.

Here are some scenarios where creatine can Be beneficial for a runner:

• You regularly include high intensity training. If your training involves sprints, intervals or hill rehearsals, creatine can help you push stronger and recover more quickly.
• You are a “hybrid” athlete. If you like both racing and strength training or you train for a Hyrox, a Spartan race or another type of OCR event, creatine could improve your performance in both areas.
• You recover from an injury. Creatine could help maintain muscle mass and strength during periods of reduced activity.
• You run shorter distances. The advantages of creatine can be more noticeable in events like the Mile, a 5 -kilometer race, or 10k, where high intensity gusts are crucial.

In the end, this is a highly individual decision. If you are curious to try it, do it for a non-critical period of your racing schedule and note what you feel. For the standard dose (five grams), it will take approximately 2 to 4 weeks to see significant results. If you start to feel sick or off, stop taking creatine right away.

How to use creatine safely

As always, see your doctor before starting new supplements. If you decide to try creatine, here are some tips:

Choose the right type: There are five popular types of creatine that have been studied and marketed with athletes: creatine monohydrate, creatine ethyl ester, creatine hydrochloride (HCL), buffer creatine and creatine magnesium chélate. Creatine monohydrate is the most studied and proven form is the effective form. Choose an supplement tested by a high quality third party which is NSF certified for sport or informed sport. I recommend the athlete Klean, Miconous, Thorne and now Sports.

Start with small doses: There are different ways to take creatine. Power athletes often start with a “loading phase” by taking 20 g per day (divided into 4 doses) for 5 to 7 days to saturate their muscles, followed by a maintenance dose of 3 to 5 g per day . However, for endurance athletes, a loading phase is not necessary. Starting with a lower dose of 3 to 5 g per day can still saturate creatine stores in about 4 weeks.

Timing: Taking creatine just before or just after your training, with your before or post-workout nutrition, can help optimize the efficiency of the supplement. Consumption of carbohydrates with creatine can help stimulate glycogen storage.

Stay hydrated: Creatine can pull water in your muscles, so it is important to stay well hydrated. This helps maximize creatine absorption and minimize any potential digestive upheaval. Follow the instructions as a function of the packaging, mixing with water, juice, smoothie or other drink. Continue drinking liquids throughout the day to support hydration and performance.

Watch your body: Pay attention to how your body reacts, especially during shopping and adjust your dosage if necessary.

Final reflections

Creatine can be a useful supplement for runners according to your training and goals. If you focus on maximizing your strength, improving recovery or preserving muscle mass, it may be worth it. As always, everyone reacts to supplements differently, so you must consult your health care provider or sports dietitian before starting any new supplement to make sure that it aligns your overall training and nutrition training.