If you’re a runner, you might want to consider adding creatine to your supplement routine. While creatine has long been a staple for bodybuilders, emerging research shows it offers significant benefits for endurance athletes too. Here’s why creatine could be your new best friend.
What is it?
Creatine is a substance found naturally in muscle cells. It is best known for its ability to produce energy in intense exercise. It’s a common misconception that creatine is bad for us—in fact, it’s one of the most studied and effective ergonomic aids for performance.
Besides giving a useful boost for sprinters or powerlifters, creatine also has benefits for a wide range of populations, and can be particularly beneficial to women. Chemically speaking, creatine shares many similarities with amino acids, important compounds in the body that help build protein. Your body can produce creatine from the amino acids glycine and arginine.
Enhanced energy and stamina
Creatine’s ability to rapidly produce energy during high-intensity activities means it can help you power through those tough hill climbs or speed intervals. According to an article published in the Journal of the International Society of Sports Nutrition, creatine supplementation can improve endurance performance by increasing the availability of ATP, the primary energy carrier in cells. This boost in energy can help runners maintain their pace while reducing fatigue, leading to better overall performance.
Improved muscle recovery
Who doesn’t want to recover from hard workouts faster? One of the lesser-known benefits of creatine is its ability to aid in muscle recovery. After a long run, your muscles need to repair and strengthen to prevent injury and improve future performance, and creatine helps in this process by reducing muscle cell damage and inflammation.
Dr. Peter Attia, in his book Outlive: The Science and Art of Longevity, highlights the role of creatine in muscle repair: “Creatine helps in the recovery process by reducing the inflammatory response to muscle damage, thereby accelerating recovery times and allowing for more consistent training.”
Supports brain health
Creatine isn’t just for your muscles; it’s great for your brain, too. Research in the journal Neuroscience suggests that even a single dose of creatine can improve cognitive performance and reduce mental fatigue. For runners, this means better focus and mental endurance during those tough long-distance runs.
Unique benefits for women
Dr. Stacy Sims, a U.S.-based exercise physiologist and nutrition scientist, emphasizes that women, in particular, can benefit from creatine supplementation. Women typically have lower natural creatine stores than men, making supplementation even more impactful.
Sims explains that creatine can help women by improving muscle mass and strength, which are crucial for maintaining bone density and reducing the risk of injury, especially as they age. Additionally, creatine has been shown to positively influence mood and cognitive function, areas where women often experience fluctuations due to hormonal changes.
How to get started
Adding creatine to your routine is simple. Start with a daily dose of 3-5 grams, and make sure to stay well hydrated, as creatine can increase water retention in muscles. You can find creatine in most sports nutrition stores and pharmacies. It comes in capsules or in powder form, which can be easily mixed into water or a post-run smoothie.
