As an endurance athlete myself, I’ve researched all things creatine so you don’t have to.

Below I’ve summarised the insights:

From boosting your run to potential niggles (nothing to be scared of)

This quick read can help you can decide if creatine is your new best mate.

Creatine: For When Your Run Stalls Like a Choppy Netflix Binge

Imagine you’re out there, pounding the trails as a runner (or cyclist, swimmer, whatever your jam is really)...

Legs screaming on a steep hill, and you’re hitting that wall where every step feels like wading through treacle.

It’s proper frustrating, I get it.

Much like trying to watch YoutTube/Netflix on a dodgy WiFi signal…

Stay with me now, they’re not as different as you’d think:

Choppy, lagging, and nowhere near the smooth glide you deserve.

Adding creatine to your endurance routine can be like upgrading that WiFi to full bars!

Giving your endurance that boost, amplifying the energy.

We’re here to natter about whether it’s worth chucking creatine into your gym bag.

What’s the Deal with Creatine Monohydrate?

Right, let’s take it back to basics.

Creatine is naturally occurring and your body already whips it up to power your muscles with ATP (the energy juice for every stride or pedal).

Now the catch: You get a smidge of creatine from meat and fish, but not enough to max out your stores, which is where supplementing comes in.

Supplementing creatine saturates your phosphocreatine levels, cranking up that ATP production to help you go harder on your next run or ride.

It’s not just for your legs…

Every year increasing evidence emerges which suggests it might even perk up your brain, which is a bonus when you’re knackered mid-marathon!

How to Take Creatine Monohydrate

This part is simple.

5g of creatine monohydrate a day is your sweet spot (and you can skip the powder drama if you fancy, more on this later).

Forget cycling, loading (20g/day) or rest phases – they’re not necessary.

Timing? Doesn’t matter too much, not forgetting to take it is the key!

Give it two months of steady 5g daily to top up those stores, and you’ll feel the benefits kick in from there on out.

Will Creatine Flag You in a Drug Test?

I hear this one from time to time.

No, creatine isn’t banned!

(It is the most researched supplement of all time).

Creatine Pros: Why It Might Be Your New Running Pal

Creatine’s got some cracking upsides for us endurance types—here’s the good stuff to get you buzzing.

Creatine = More Muscle Power

This 2019 study proved it ramps up cycling power for triathletes, meaning you’ll conquer those hills with a smoother stride.

High-Intensity and Creatine:

The International Society of Sports Nutrition says it boosts short, sharp efforts, delaying that fatigue creep during sprints (here). More reps or faster laps? You’re on!

Creatine and Faster Recovery:

A 2005 study found it cuts muscle damage, helping you bounce back quicker after a grueling run. Less hobbling, more training—lovely!

The Brain and Creatine:

This 2003 study showed it slashes mental fatigue during long hauls, helping you keep your wits about you on that 20-miler ;)

Hydration with Creatine:

A 2021 review busted the dehydration myth, suggesting it might even cool you down on hot runs. No cramps, just smooth sailing!

Creatine Cons: A Few Niggles to Chew Over

Let’s not gloss over the downsides as there are a few, but they’re not set in stone, so let’s have a look.

Creatine and Fluid Retention (Maybe):

There’s a natter about water weight creeping up, which some runners hate, but it’s mostly inside your muscles and fades without loading... hardly a dealbreaker.

GI Discomfort Sometimes:

A few folks grumble about tummy troubles, but it’s rare and often sorted by tweaking the dose. Basically? Nothing to stop you tapping into creatine's benefits.

Kidney Natter:

Old whispers say it might stress your kidneys, yet solid research shows no risk at 5g for healthy sorts. But old wives tales are hard to shake off!

Other Things to Note About Creatine

It is important to remember that everyone is different with creatine:

Your genes, training level, any existing health issues can change the game.

A 2023 meta-analysis stirred the pot, hinting it might not work for elite endurance pros, but a 70-day rower study showed solid gains!

Our conclusion: it’s all about sticking with it.

Like many things in life, consistency is key.

Ask yourself why you pound the pavement: health or glory?

Over 85% of endurance athletes say it’s about feeling good, and creatine’s got your back there, with 5g daily being the go-to dose.

Creatine Summary

You’ve felt that wall, haven’t you…

Legs giving out mid-run, wondering if a boost could change the game?

If you want to try our creatine solution (delicious gummy form btw), head over here.

Our creatine for endurance athletes comes with two guarantees: EUROFINS lab testing to certify 5 grams of creatine daily. AND a 60-day money-back guarantee!

Got more questions? Drop them below, someone else might be scratching their head too!