Nutrition Diet: Should runners take creatine?

October 3, 2025 •

4 min read

While commonly associated with strength training, creatine is one of the most extensively studied supplements for athletic performance across various sports. A runner's diet, focused largely on sustained aerobic effort, raises a key question: should runners take creatine, or are the benefits limited to power athletes?

Quick Summary

The decision to use creatine depends on a runner's specific goals and training style. It provides proven benefits for high-intensity efforts, interval training, and recovery, while offering potential but less direct advantages for long-distance endurance. Potential downsides like temporary water weight and GI discomfort should be weighed against performance gains.

Key Points

Benefits for Speed and Power: Creatine significantly boosts performance in short, high-intensity efforts like sprints and hill repeats.
Indirect Endurance Benefits: It can enhance muscle glycogen storage and speed up recovery between demanding training sessions for endurance runners.
Consider Water Weight: Creatine causes temporary water retention, which may be undesirable for weight-sensitive long-distance runners.
Prioritize Consistency: Timing is less important than consistent, daily intake, though post-workout consumption with carbs can aid absorption.
Opt for Monohydrate: The most researched and recommended form is creatine monohydrate.
Start Slow: Beginning with a smaller, maintenance dose reduces the risk of gastrointestinal discomfort and initial water retention.

The Role of Creatine in Energy Production

To understand how creatine fits into a runner's nutrition plan, it is important to first know how it functions in the body. Creatine is a naturally occurring compound derived from amino acids and is primarily stored in skeletal muscle. During intense, short-burst activities, such as sprinting or weightlifting, the body uses adenosine triphosphate (ATP) as its immediate energy source. When ATP is depleted, creatine plays a vital role by converting into phosphocreatine, which rapidly regenerates ATP. This quick energy pathway is crucial for anaerobic performance, but its relevance to the primarily aerobic demands of running is a key point of discussion.

Benefits for high-intensity training

For runners, the most direct and scientifically supported benefits of creatine are linked to high-intensity training, which often comprises a significant part of a comprehensive running program. These benefits include:

Enhanced Sprinting Power: Creatine can help improve performance in short-distance races (e.g., 100m, 200m) and provide a stronger 'kick' during the final stages of a longer race.
Improved Interval Training: Supplementing with creatine can support repeated high-intensity efforts during interval training, potentially leading to greater overall training adaptations over time.
Strength and Injury Recovery: For runners who incorporate strength training, creatine can boost muscle strength and aid in muscle recovery following intense sessions. This added strength can improve running economy and reduce injury risk.

Impact on endurance runners

The benefits for pure endurance running are less clear-cut than for speed and power. However, several indirect advantages suggest creatine can be a valuable tool even for long-distance athletes.

Increased Glycogen Storage: Research indicates that creatine supplementation can enhance the muscle's ability to store glycogen, which is the primary fuel source for sustained endurance exercise. Greater glycogen stores can delay fatigue during long runs.
Faster Recovery: By reducing muscle cell damage and inflammation after tough training sessions, creatine can lead to quicker recovery between runs. This allows for greater training consistency and reduces the risk of overtraining.
Muscle Preservation: For runners who need to take time off due to injury, creatine can help mitigate muscle mass and strength loss during periods of reduced activity.

Potential Drawbacks and Considerations

While largely considered safe for healthy individuals, creatine is not without its potential side effects, which runners should consider carefully.

Temporary weight gain from water retention

Creatine's most noticeable side effect is a temporary weight gain, typically 1-2 kg, caused by increased water retention within muscle cells. This is not fat gain, but for weight-sensitive endurance runners, even a small amount of extra weight can be undesirable. Some runners choose to avoid a loading phase or stop supplementation a couple of weeks before a major race to mitigate this.

Gastrointestinal discomfort

Some individuals may experience mild gastrointestinal issues, such as bloating, cramping, or nausea. These effects are more likely with higher doses or if the powder is not mixed adequately. To minimize this, start with a lower dose, ensure proper hydration, and consume it with food.

Hydration management

Because creatine draws water into muscle cells, maintaining proper hydration is crucial, especially for endurance runners who lose significant fluid through sweat. Adequate water intake can prevent dehydration and cramps.

Comparison: Creatine for Sprinters vs. Endurance Runners


Feature	Sprinters / High-Intensity Athletes	Endurance Runners
Primary Energy System	Anaerobic (short, explosive bursts)	Aerobic (long, sustained efforts)
Direct Performance Benefit	Significant improvement in power, speed, and repeated sprint ability.	Less direct, but can aid surges and final sprints.	n	Indirect Benefits	Faster recovery between hard interval sessions.	Enhanced glycogen storage and accelerated recovery post-long run.	n	Weight Gain Concern	Less of a concern, as added muscle mass can be beneficial.	Can be a potential drawback due to increased weight impacting running economy.	n	When to Take	Can be taken consistently year-round during intense training blocks.	Consider a lower, consistent dose and possibly cycle off before key races.	n

Best practices for runners considering creatine

If you decide to incorporate creatine into your diet, following best practices can help maximize benefits while minimizing potential side effects:

Choose the Right Type: Opt for creatine monohydrate, the most researched and proven form.
Start with a Maintenance Dose: Instead of an aggressive loading phase, many runners start with a standard 3-5 gram daily dose. This is slower to saturate muscles but reduces the risk of water retention and GI issues.
Time Your Intake: For best absorption, especially after tough workouts, take creatine with a carbohydrate and protein source, such as a post-run shake.
Stay Hydrated: Drink plenty of water throughout the day to support cellular hydration and counteract fluid shifts caused by creatine.
Consult a Professional: Before starting any new supplement, speak with a doctor or sports dietitian to ensure it is appropriate for your health status and training goals.

Conclusion: Making an informed decision

For runners, the decision to take creatine is nuanced and depends heavily on individual goals and training plans. While sprinters and those focusing on high-intensity intervals stand to gain the most direct performance benefits, endurance athletes can still benefit from enhanced recovery and increased glycogen storage. It is not a magical performance enhancer but a well-researched tool that, when used strategically and combined with a solid nutrition and training plan, can provide a competitive edge. By understanding the science and being mindful of potential drawbacks like temporary weight gain, runners can determine if creatine is the right fit for their specific journey.

For more detailed information, consult the position stand of the International Society of Sports Nutrition.

Frequently Asked Questions

While creatine's direct benefits are less pronounced for steady-state endurance, it can improve a long-distance runner's performance indirectly by enhancing glycogen storage and accelerating recovery after hard training sessions or races.

Creatine can cause temporary weight gain due to water retention in muscle cells, not fat gain. The effect is often more noticeable during a loading phase and can be managed by skipping it or adjusting your dose.

No, a loading phase is not necessary for runners. A slower but equally effective approach is to take a standard 3-5 gram maintenance dose daily, which minimizes the initial weight gain and digestive issues.

Consistency is more important than timing, but some evidence suggests post-workout intake with carbohydrates and protein can optimize muscle absorption and aid recovery. High doses should be avoided right before a race.

Creatine itself does not typically cause cramping or dehydration. However, because it pulls water into the muscles, it's essential for runners to stay well-hydrated, especially in hot conditions, to prevent related issues.

Creatine is widely regarded as safe for most healthy individuals when taken at recommended dosages. Those with pre-existing kidney or liver conditions should consult a doctor first.

Creatine monohydrate is the most researched, effective, and cost-efficient form of creatine available, and it is the recommended choice for runners.

Yes, vegetarian and vegan runners may benefit significantly from creatine supplementation. Their dietary intake of creatine is naturally lower since the compound is found mainly in meat and fish.