Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How was your week?
My week was great!
I started a new workout routine with a new coach, and I’m loving it. I think it’s given me a boost of motivation, too.
I worked out A LOT and also rested A LOT!
I’m happy that the new community is slowly growing, and I’m glad to see some of my readers there! For those who haven’t seen it yet, click here to check it out and join in.
Tomorrow there’s the El Corte Inglés 10K here in Barcelona. I’m really excited. And I hope the metro doesn’t crash from so many people like it did last year. But just to be safe, I think I’ll run to the starting line in zone 2, hehehe.
Today, I’m talking about creatine and whether it can really be beneficial for all runners.
Creatine is one of the most studied and talked-about supplements today. But there is still a lot of uncertainty about whether or not it is essential for runners.
The consensus is that creatine is not a classic endurance-performance supplement in the same way it is for sprinting or strength sports, but it can still benefit runners under specific conditions.
Studies suggest that creatine generally does not improve steady-state aerobic performance directly (e.g., VO₂max, marathon pace, prolonged time trials). However, it may benefit runners indirectly.
→ The supplement aids in ATP resynthesis rapidly during accelerations, hills, surges, sprint finishes, interval training, and repeated hard efforts.
Distance running is mostly aerobic, but many decisive moments in races are not purely aerobic, such as attacks, tactical surges, uphill segments, finishing kicks, and repeated pace changes.
Where Creatine Can Help Runners
Sprint Finish / Repeated Surges
This is probably the clearest benefit, not least because many races are decided in the final minutes!
It may support finishing kick capacity, tactical accelerations, and repeated changes of pace.
This matters especially for: middle-distance runners, cross-country, trail running, track events, and elite tactical racing.
Improved Strength Training Adaptations
This may be the most practical advantage for endurance runners.
The supplement consistently improves running economy, better force production, reduced fatigue, and greater resilience to injury.
→ It would be more like a training support supplement, not a race supplement.
Other potential benefits, but which still require further study
There is some evidence that creatine may help improve glycogen resynthesis after hard training; it may reduce inflammation and markers of muscle damage, and may improve heat tolerance and hydration. But further studies are needed to validate this.
Potential Downsides for Runners
Weight Gain
This is the biggest concern, especially for elite runners and women who don’t want to “gain weight”.
Creatine commonly increases body mass by:
~1–2 kg initially,
mostly from intracellular water retention.
For some specific runners, increasing body weight may reduce running economy.
Gastrointestinal Issues
Some people experience bloating, stomach discomfort, and diarrhea. But this can be dose-related.
Not Everyone Responds Equally
“Non-responders” exist.
People with already high muscle creatine stores may see less benefit, especially heavy meat eaters.
→ Vegetarians/vegans often respond more strongly.
Best Practices
Recommendations for Runners
The best form → creatine monohydrate, which has been the most extensively studied and is the most effective.
As for the brand, it doesn’t have to be super expensive, but it should come from a reputable manufacturer.
Dosage recommendation
→ 3–5 g/day
No loading phase. Advantages: fewer GI issues, less rapid water gain, and gradual saturation.
This is often ideal for runners.
Timing is less important than consistency. If you're going to take it, choose a time that works best for you so you don't forget.
Creatine is unlikely to transform a runner into a faster marathoner overnight, but it may help in many ways.
There are plenty of experts out there who tout creatine as the eighth wonder of the world, but we know that’s not quite the case.
In endurance sports, small advantages accumulated consistently over time can become meaningful.
Product of the Week
This week's Product of the Week is the HSN Excell Creatine.
Now that I’ve mentioned creatine, there’s nothing better than recommending a good brand.
There are several good brands on the market, but I’m a big fan of HSN. The company is Spanish, and they have a variety of great products.
Their creatine is free of contaminants and unwanted substances.
Plus, it carries the Creapure seal, a German-manufactured patent that meets the highest European standards.
It’s flavorless, so you can add it wherever you like, to juices, shakes, yogurt, etc.
Track of the Week 🎧️
This week's Track of the Week is a nice remixed pop song. I think she's one of the best pop singers around today. Great for Zone 2 running.
I’ve chosen Electricity by Silk City and Dua Lipa
Any questions or something you would like to share, drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso