LOLZLetter 306 | Should Runners Take Creatine? Benefits and Myths Explained

Jan 06, 2025

Welcome,

A common question floating around in the running community lately is, do runners need creatine? For years, creatine has been a go-to supplement for bodybuilders and athletes aiming to build muscle. But more recently, creatine has been making waves among endurance athletes, including runners. Is this just another supplement trend? Creatine is actually one of the most studied supplements for athletes.

From boosting performance to supporting muscle recovery, creatine supplements for runners offer benefits that go beyond just muscle growth. So, does creatine live up to the hype?

Let’s take a look at what creatine is, how it can enhance your running, and whether it’s worth adding to your routine.

Does Creatine Help Runners?

The short answer? Yes, creatine can benefit runners. Think of it like a carbon-plated shoe, it won’t give you a miracle fix, but it’s one of those small tools that can give you an extra edge.

It is not a quick fix or miracle worker, but done consistently, it can help your running. It's one of those little things.

What is Creatine?

Creatine is a naturally occurring compound that plays a key role in supplying energy to muscle cells. It’s stored as phosphocreatine in muscles, where it helps produce adenosine triphosphate (ATP)...the energy your body taps into during short, high-intensity bursts of effort.

Every day, we deplete about 1-2% of our muscle creatine. To replenish it, we need around 1 to 3 grams of creatine daily. Diets rich in meat, fish, seafood, and milk supply about half of this, while the rest is produced by the liver, pancreas, and kidneys.

However, vegetarian and vegan runners may have lower creatine levels since plant-based diets provide little to no external creatine. For these athletes, vegan creatine supplements can help fill the gap. But what about those who aren't vegan athletes, is it good to supplement creatine?

Why is Creatine Popular in Sports?

Creatine monohydrate, the most researched and widely used form of creatine, has been a trusted performance enhancer since the 1990s. It’s backed by solid research showing benefits in sports that require:

Explosive power and speed – Ideal for sprinting events, track cycling, swimming, high jump, and football. The shorter your race, the more beneficial it is.
Faster recovery – Creatine can reduce muscle soreness and speed up recovery, especially when paired with protein and carbs.
Injury prevention and healing – Creatine aids the muscle repair process after tough workouts or injuries.

The Benefits of Creatine for Runners

Here’s how creatine supplementation for runners can boost your performance:

Better Strength Training and Cross-Training

By now, we know strength training is important for runners looking to prevent injuries and improve overall performance. Creatine boosts muscle growth and power output, enhancing the effectiveness of your gym sessions.

Studies show that creatine increases lean muscle mass when combined with strength workouts, helping runners build stronger legs, glutes, and core muscles. You won't gain muscle without actually doing the strength training.

Enhanced Sprinting and Speed

If you’re a sprinter or regularly incorporate speedwork, creatine for sprinting can help you sustain power longer before fatigue kicks in.

Short races like the 5k or even the 400 meters may see more benefits from creatine compared to marathons, but even distance runners can experience improved late-race surges. If you are looking to gain explosive power, creatine can help build that. (Note: you must also do the accompanying speed work and strength training to see that explosive power.)

Faster Recovery and Reduced Muscle Soreness

Intense training often leads to sore, stiff muscles. Creatine has been shown to reduce muscle inflammation and speed up recovery. Faster recovery means less downtime between workouts, allowing for more consistent training.

For marathon runners and those logging high mileage, quicker recovery can make a big difference in avoiding burnout and overuse injuries.

Are There Downsides to Creatine for Runners?

There actually aren't major downsides to taking or trying creatine. The biggest is water retention.

Water retention – The most common complaint is that creatine can cause your muscles to hold water, leading to a slight increase in body weight. This typically occurs during the initial loading phase and fades over time.

Some research suggests taking up to 20 grams of creatine during the loading phase, but that often leads to bloating. To minimize bloating, consider taking 3 to 5 grams daily instead of using a loading phase. This gradual approach reduces side effects while still boosting your muscle creatine stores.

Is Creatine Safe for Runners?

Yes. Research shows that long-term creatine use (up to five years) poses minimal health risks. However, if you have kidney or liver issues, consult your doctor before supplementing. Pregnant or breastfeeding athletes should also proceed with caution.

How to Choose the Best Creatine for Runners

When shopping for creatine supplements, stick to creatine monohydrate. It’s the most researched and proven form. Look for products that are:

Third-party tested – Choose supplements verified by NSF, USP, or Informed Choice to ensure purity and quality. This is especially important if you are subject to drug testing.
Simple and transparent – Avoid unnecessary additives. Creatine monohydrate powder is effective on its own.

If you prefer gummies, capsules, or flavored powders, these options can make supplementation more convenient. Right now, I've really enjoyed these gummies by Force Factor.

Conclusion

Creatine isn’t essential or life changing, but it can benefit runners looking to enhance speed, strength, and recovery. Like carbon-plated shoes or a dialed nutrition plan, creatine is one of those tools that can help you, but it's not going to create miracle results. We know by now, there are no quick fixes for getting faster.

Here are a couple of studies as well. :-)