This article was reviewed by Brian Tanzer, nutritionist and Director of Scientific and Regulatory Affairs at The Vitamin Shoppe.
Biohackers and bodybuilders routinely reap the health and fitness benefits of creatine, but there’s one group notorious for overlooking its perks: endurance athletes. Ironically, when it comes to creatine for endurance, the benefits are significant.
“Creatine is one of the most researched and effective supplements for improving exercise performance,” says Grant Tinsley, Ph.D., C.S.C.S., associate professor of kinesiology and the director of the Energy Balance and Body Composition Laboratory at Texas Tech University. And, as it turns out, that includes performance during endurance sports and exercises.
Whether you’re a Hyrox superstar or simply have a preference for cardio, you should consider adding creatine to your sports supplement stack. Ahead, a closer look at how creatine supports long-haul workouts, plus expert tips for supplementing smart.
What creatine is and how it works
Creatine, a compound naturally created by the body and found in animal-based foods, supports energy production. The thing is, while the body produces about one gram of creatine daily and the average omnivore gets an additional two grams from food, your internal supply only goes so far.
“Phosphocreatine—the stored form of creatine in your muscles—is typically depleted within 10 to 15 seconds of high-intensity effort,” says Jason Machowsky, R.D., C.S.C.S. After that, your body shifts to other energy systems to keep you moving. That’s why supplementing with creatine has become such a popular strategy: It helps increase your phosphocreatine stores, giving you a larger reserve of quick-access energy to power through demanding workouts.
With hundreds of peer-reviewed studies to its name, research suggests that higher levels of creatine in the muscles support strength gains, enhance power output, help preserve lean muscle mass, and may aid in muscle recovery—especially when paired with resistance training, says Tinsley. Beyond athletic performance, research published in Nutrients also points to potential benefits for brain function, skin health, glucose management, reproductive health, and more.
How creatine supports endurance
1. It gives you more muscle-fuel
Creatine has long been shown to increase muscle glycogen stores, which is how the body stores carbs and sugar that it can tap into during exercise, says Tinsley.
In one small, short-term study in the Journal of International Society of Sports, cyclists on a high-carb diet who supplemented with creatine (20 g/day) for six days saw up to an 82 percent increase in glycogen stores—but more research is needed to confirm these results and understand their relevance across different populations and exercise types.
That’s big news for non-bike endurance athletes, too, since low glycogen levels translate to lower energy for exercise, which is what makes you feel like you’re dragging cement blocks.
2. It aids in interval training
Good news for athletes who incorporate interval training into their routine: “Creatine supplementation may also help buffer against anaerobic fatigue,” says Machowsky. During slow(er)-and-steady stretches, your body primarily utilizes oxygen to generate energy (aerobic). But transforming the air you breathe into gasoline takes a long time, so when you start sprinting your body creates energy without oxygen (AKA anaerobic), he explains.
Typically, the anaerobic process creates a lot of junky byproducts that contribute to that burn within just a few seconds. But research suggests that supplementing with creatine will allow you to work harder for longer, without all those uncomfortable side effects.
At first, improved performance during interval training may not seem like an endurance athlete benefit—but research says otherwise. One 2024 review published in the Journal of Sports Medicine and Physical Fitness found that HIIT had huge benefits on endurance performance. The fact that creatine can help you attack high-intensity interval work means it will have carry-over to your steady-state work, too.
Plus, “it may be helpful in endurance events where there are changes of pace throughout, or you need to sprint to the finish,” adds Machowsky.
3. It fast-tracks recovery
Creatine doesn’t just help you crush your long workouts; it will also help you recover from them. “One of the known benefits of creatine is that it can support exercise recovery,” says Tinsley.
One 2024 study found that when active, healthy men supplemented with creatine monohydrate, they reported less muscle stiffness, greater post-workout range of motion, and less fatigue than when they took a placebo—all signs of faster bounce-back. These findings suggest that creatine may help support quicker recovery between sessions, especially after intense endurance efforts, explains Machowsky.
4. It gives you a mental edge
Creatine is currently enjoying time in the brain-health spotlight. For good reason: Supplementing with creatine was shown to support all sorts of cognitive functions, including focus, in a 2019 review.
Any athlete who has ever pushed through hour-long training efforts or multi-day competitions knows that mental fatigue can tank pacing and form. That makes creatine a legit secret weapon for endurance athletes who need to stay mentally sharp for the long haul.
One drawback of creatine for endurance
“Initial creatine supplementation is associated with some weight gain, as the fluid attaches to the creatine loaded into the muscles,” says Machowsky. Indeed, most people see an increase in weight by 2 to 4 pounds during the first week of supplementation, according to the Journal of International Society of Sports.
Any increase you see on the scale will be from water weight, not body-fat accumulation, per that study. Skipping the loading phase may help reduce this initial water retention, but individual responses vary, and some people may still experience a temporary bump in weight regardless. However, “any weight gain could have a detrimental effect on weight-bearing endurance activities like running,” says Machowsky. “That gain is probably less consequential with things like cycling and swimming, where load-bearing is less sensitive,” he adds.
Most people tolerate creatine well, but side effects like GI discomfort and water retention can vary based on dose and form, according to Machowsky. This can be problematic for endurance athletes already plagued by runner’s trots, as tummy distress can interfere with your training schedule and lead to dehydration, which increases the risk of injury.
Additionally, those with compromised kidney function or taking medications that negatively impact the kidneys should consult a doctor prior to supplementation, says Machowsky, as they are not recommended for those with renal disease.
How to supplement smart
Unlike pre-workout powders, “there’s no critical best time of day to take creatine,” says Tinsley. You do not need to take creatine immediately before, during, or right after exercise for it to be effective. That said, some research suggests optimal results when taken post-workout. In fact, a 2013 study published in the International Journal of Sports Nutrition found that recreational bodybuilders who took creatine after their workouts experienced superior gains in lean body mass and strength than those who took it before.
More than when you take your creatine, the most important factor is how often. Consistency is key. “Creatine’s benefits accrue as your muscles become saturated with the compound over time,” he says.
Many strength-based athletes begin creatine supplementation with a 5-to-7-day loading phase. This involves consuming about 20 grams per day (split into multiple doses) to saturate the muscles before dropping to the standard 5 gram maintenance dose, explains Tinsley. The idea is that increasing creatine stores more quickly helps them reap the benefits of supplementing sooner, he explains.
However, starting (and then sticking with) a standard 5g dose is probably best for endurance-based athletes—especially for those in season, says Machowsky. This dosage will still saturate your muscles with creatine over time, but can help limit the risk of (water) weight gain and side effects, he says.
Creatine monohydrate is the best-studied form of creatine, and thus the form many experts recommend for endurance athletes. Top sellers at The Vitamin Shoppe include BodyTech’s 100% Pure Creatine Monohydrate and Optimum Nutrition’s Micronized Creatine Powder. Powders are the most popular, but there’s a growing interest in creatine gummies, which can be just as effective if properly dosed. If you’re more likely to stay consistent with a travel-friendly gummy, check out Legion’s Creatine Gummies or BodyTech’s Creatine Soft Chews.
ABOUT OUR EXPERTS: Grant Tinsley, Ph.D., C.S.C.S., is the associate professor of kinesiology and the director of the Energy Balance and Body Composition Laboratory at Texas Tech University. Jason Machowsky, R.D., C.S.C.S. is an exercise physiologist and board-certified sports dietitian.
- Read More: Heads up: Creatine’s got major brain benefits
- Read More: Use these tips to prevent creatine bloat
- Read More: When should you take creatine: Pre-workout or post-workout?
This The Vitamin Shoppe article originally appeared on WhatsGoodbyV.com and was syndicated by MediaFeed.org.
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