Does Creatine Negatively Affect Endurance Performance?

November 18, 2025 •

4 min read

Creatine, a well-researched sports supplement, has been a topic of debate for endurance athletes, with many wondering if it hinders long-duration performance. While its benefits for high-intensity, short-burst activities are well-documented, the perceived drawbacks, such as water weight gain, have raised concerns for runners, cyclists, and other endurance athletes.

Quick Summary

Creatine's effect on endurance is complex; while it doesn't directly harm performance, the initial water weight gain can be a factor for weight-bearing activities. It can, however, benefit high-intensity bursts and recovery within endurance sports.

Key Points

Initial water weight is temporary: Creatine can cause a slight, temporary increase in body weight due to water retention within muscle cells, not fat.
Benefits high-intensity efforts: While not a direct aid for low-intensity, long-duration exercise, creatine improves anaerobic capacity, helping with sprints and surges within endurance events.
Does not cause dehydration: Research has debunked the myth that creatine causes dehydration or cramping, with some studies suggesting it may even improve hydration.
Enhances recovery: Creatine aids in faster recovery between training sessions by reducing muscle damage and inflammation.
Supports glycogen storage: When combined with carbohydrates, creatine can help muscles store glycogen more efficiently, providing more fuel for long runs or rides.
Weight consideration for runners: The initial weight gain might be a factor for weight-bearing sports like running, but less so for cycling.

The Science of Creatine and Energy Systems

To understand how creatine impacts endurance, it's essential to first understand the energy systems at play. Endurance activities, like long-distance running or cycling, primarily rely on the aerobic energy system, which uses oxygen to produce energy over extended periods. Creatine, however, is heavily involved in the anaerobic alactic (phosphocreatine) system, which provides rapid, explosive energy for short durations of up to 30 seconds.

When you sprint to the finish line of a marathon or surge up a steep climb on a bicycle, you are tapping into this anaerobic system. By increasing your muscle's phosphocreatine stores, creatine supplementation can enhance your ability to perform these high-intensity bursts and recover faster between intervals.

Potential Negative Effects and Misconceptions

One of the most persistent concerns is that creatine can negatively affect endurance by causing weight gain and dehydration. Early research showing short-term water retention led to this misconception, particularly with loading phases. However, modern sports science has clarified these points.

Water Retention and Weight Gain:

Initial Weight Gain: A temporary increase in body weight (1-2 kg) can occur during the first week of a loading phase due to water retention inside muscle cells, not under the skin. This effect usually subsides after the initial phase.
Impact on Performance: For weight-bearing endurance sports like running, even a small amount of extra weight can increase the energy cost and potentially slow you down. For non-weight-bearing sports like cycling, this weight gain is a non-factor.

Dehydration and Cramping:

Evidence-Based Rebuttal: Numerous studies have debunked the myth that creatine causes dehydration or muscle cramps. In fact, research suggests creatine can improve hydration status and aid thermoregulation, especially during exercise in the heat. Some studies even found that athletes taking creatine experienced fewer cramps and heat-related issues.

The Nuanced Benefits for Endurance Athletes

Despite the initial concerns, creatine offers several benefits that can prove valuable to endurance athletes, especially when training or racing includes high-intensity efforts. The key is understanding when and how those benefits manifest.

Enhanced Glycogen Storage: Creatine can help improve the rate at which your muscles store glycogen, the primary fuel for longer endurance activities, especially when taken with carbohydrates after a workout. More glycogen means more readily available fuel for your next long run or ride.
Improved Recovery: By reducing muscle inflammation and damage, creatine can accelerate post-exercise recovery, allowing for higher quality training sessions and a faster bounce-back between tough workouts.
Increased Anaerobic Capacity: This is where creatine shines for endurance athletes. It improves performance during short, high-intensity intervals or powerful end-of-race sprints, which are often the deciding moments in a race.
Enhanced Brain Function: Beyond the physical, creatine is known to improve cognitive function. For endurance athletes pushing through intense fatigue, this mental boost can be a significant advantage.

Creatine vs. Traditional Endurance Strategies

Creatine is not a replacement for traditional endurance training and nutrition strategies, but a supplement that can work alongside them. A long-distance runner prioritizes aerobic capacity, while a cyclist might value the explosive power needed for climbs. The utility of creatine depends on the specific demands of the sport.


Feature	Creatine Supplementation	Carbohydrate Loading	Pacing Strategy	Aerobic Training
Primary Goal	Enhance short-burst power, aid recovery	Maximize long-duration fuel stores	Optimize energy expenditure	Improve oxygen utilization efficiency
Energy System	Anaerobic	Aerobic (long-term fuel)	Both	Aerobic
Best For	Sprints, surges, interval training	Marathons, long rides	All race distances	Overall endurance base
Potential Downside	Initial water weight gain (temporary)	Stomach upset (if overdone)	Can be difficult to execute perfectly	Time-intensive
Synergy	Works well with carbohydrate loading for recovery	Boosted by creatine for enhanced storage	Enhanced by improved power and endurance	Creatine aids in recovery from intense sessions

Conclusion: Finding the Right Balance

So, does creatine negatively affect endurance? The science suggests that for most endurance athletes, the answer is no, provided it is used correctly. The key is to understand its specific role. It doesn't replace the need for long, slow aerobic training but rather enhances the high-intensity portions of your regimen. For weight-bearing sports, the initial water weight gain should be considered, though it is temporary and can be managed by avoiding a rapid loading phase close to a competition. In fact, many modern creatine protocols for endurance athletes opt for a consistent, low daily dose (3-5g) to gradually saturate muscles without a noticeable weight spike. Ultimately, creatine is a tool that, when used strategically, can provide tangible benefits for speed, power, and recovery, complementing a well-designed endurance training plan rather than hindering it.

For more in-depth information on the effects of creatine, you can consult research published by the International Society of Sports Nutrition (JISSN)(https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z).

Frequently Asked Questions

Yes, many long-distance runners use creatine, primarily to enhance anaerobic bursts during interval training, boost recovery, and potentially improve their final sprint. While the initial water weight gain should be considered before a race, the long-term benefits can be very advantageous.

No, research has consistently shown that creatine supplementation does not cause muscle cramping or dehydration. In fact, studies have found that athletes taking creatine experienced fewer instances of cramping and other heat-related issues.

For weight-bearing sports like running, the small, temporary increase in body weight from water retention could slightly increase the energy expenditure. However, this effect is often temporary and can be minimized by starting with a maintenance dose rather than a loading phase, and its impact is generally minimal or non-existent in non-weight-bearing sports like cycling.

No, while creatine is famous for its effects on strength and power, its benefits extend to endurance sports as well. It helps with high-intensity intervals, recovery, and glycogen storage, all of which are crucial components of endurance training.

Some endurance athletes, particularly runners, may choose to stop their creatine supplementation a few weeks before a major race to ensure any potential water weight has subsided. However, this is largely based on individual preference and sensitivity, as the effect is often minor.

Some studies have suggested a slight negative correlation between creatine and VO2 max, possibly due to the initial increase in body mass. However, these results are mixed and may not reflect a true negative physiological effect on aerobic function, but rather a miscalculation in the VO2 max-to-weight ratio.

A daily maintenance dose of 3-5 grams of creatine monohydrate is often recommended. Taking it consistently, potentially post-workout with a meal containing carbohydrates, can help maximize absorption and effectiveness for recovery and glycogen replenishment.