Creatine and the Endurance Runner
Creatine is one of the most widely researched and effective supplements, typically associated with explosive power and strength sports like weightlifting and sprinting. However, its potential benefits for endurance athletes have sparked interest and debate. For marathon runners, the decision to continue or cease creatine supplementation before a race is a nuanced one, balancing the substance's benefits against potential drawbacks on race day. Understanding creatine's role in the body and its specific effects on distance running is crucial for making an informed choice that aligns with individual goals.
Creatine's primary function is to increase the body's stores of phosphocreatine, which helps regenerate adenosine triphosphate (ATP), the body's main energy currency, especially during short, high-intensity bursts. While a marathon is a predominantly aerobic event, certain training phases and race moments—such as hill repeats, surges, or a final sprint—can tap into this anaerobic energy system. For this reason, creatine is not a 'one size fits all' solution for all runners. Its utility depends heavily on an athlete's training regimen, race strategy, and personal tolerance.
The Arguments for Staying on Creatine
For many runners, the benefits of continuous creatine use may outweigh the potential negatives, particularly if managed correctly.
- Enhanced Training Adaptations: Creatine can help improve the quality of high-intensity interval training (HIIT), hill sprints, and strength sessions. By increasing power output and delaying fatigue in these anaerobic efforts, creatine can contribute to overall fitness gains that benefit aerobic performance in the long run.
- Improved Recovery: Supplementation has been shown to reduce muscle cell damage and inflammation post-exercise, leading to faster recovery between hard training sessions. For a marathoner with a high training load, this can be a significant advantage, promoting consistency and reducing injury risk.
- Increased Glycogen Storage: Research indicates that creatine, especially when taken with carbohydrates, can enhance muscle glycogen synthesis and retention. Larger glycogen stores provide a more substantial fuel reserve for prolonged endurance activities, potentially delaying the onset of fatigue or 'hitting the wall' during the marathon itself.
- Thermoregulation Benefits: Contrary to older myths, modern research shows creatine does not hinder heat dissipation or cause dehydration. Some studies even suggest it may slightly lower core body temperature and improve fluid balance, which is advantageous for runners competing in warm weather.
The Concerns of Using Creatine Before a Marathon
Despite the benefits, there are legitimate reasons why a runner might consider pausing creatine intake in the final weeks before a marathon.
- Weight Gain from Water Retention: Creatine draws water into muscle cells, leading to a modest weight increase. For long-distance runners, carrying extra weight, even just a pound or two, can increase the energy cost of running and affect race-day efficiency. While this water weight is temporary and not fat, its impact on pace and perceived effort over 26.2 miles is a valid consideration.
- Gastrointestinal Distress: High doses of creatine, particularly during a loading phase, can cause gastrointestinal issues like bloating, cramping, or diarrhea in some individuals. While lower maintenance doses often mitigate this, the stress of race day, combined with a race-day nutrition plan, could exacerbate these issues at the worst possible time.
- Psychological Impact: Some runners may experience a feeling of sluggishness or heaviness from the water retention, even if the effect is small. For athletes who are very in tune with their bodies, this could have a negative psychological effect that impacts confidence and performance on race day.
The Creatine Washout Period
To mitigate the potential downsides, some athletes opt for a 'washout' period, or cycle off creatine, before their race. Research indicates that after stopping supplementation, muscle creatine levels remain elevated for approximately 4 to 6 weeks before returning to baseline.
The 2-4 Week Tapering Strategy
A common strategy is to cycle off creatine 2 to 4 weeks before race day. This allows sufficient time to shed the excess intracellular water weight while largely retaining the strength and muscular adaptations gained during the training cycle. The bulk of the water weight is typically lost within the first two weeks of cessation, making this window a good balance for endurance athletes who want to feel as light as possible at the starting line. It's a method that provides the best of both worlds: reaping the training benefits and shedding the minor performance drag from extra weight.
The 'Stay On' Creatine Strategy
Alternatively, a runner can choose to stay on a maintenance dose of creatine throughout their taper and up to race day. This approach relies on consistent daily intake (typically 3-5 grams) to maintain muscle saturation without the high-dose loading phase that often causes the most significant water retention and GI stress. This strategy is suitable for runners who have a high tolerance for creatine and do not experience noticeable negative side effects from the water weight.
Comparison: Stopping vs. Continuing Creatine
| Feature | Stopping Creatine (2-4 weeks prior) | Continuing Creatine (Maintenance Dose) |
|---|---|---|
| Potential Weight | Sheds excess water weight for lighter race day. | Maintains intracellular water, carrying slight extra weight. |
| Race-Day Efficiency | Potentially improves efficiency by reducing body mass. | May slightly decrease running economy due to added weight. |
| Strength & Power | Retains the majority of gains from training cycle. | Supports any last-minute high-intensity efforts or final surges. |
| Glycogen Stores | May lose some enhanced glycogen storage capacity. | Continues to promote optimal glycogen loading for the race. |
| Hydration Risks | Less risk of any GI distress or cramping concerns. | Low risk if properly hydrated, but high doses could be problematic. |
| Mental Acuity | Prioritizes feeling light and efficient on race day. | Benefits from sustained creatine-supported cognitive function. |
| Who it's for | Athletes sensitive to weight, prioritizing maximum efficiency. | Athletes who don't notice side effects, prioritize recovery, or need a last-minute burst. |
The Individualized Decision
The question of whether to stop creatine before a marathon has no single correct answer. The best approach is highly individual and depends on several factors, including your tolerance for creatine, your training goals, and your race-day priorities. For those who notice the water retention and prefer to feel as light as possible, a strategic 2-4 week washout period is a logical and effective option. For others who tolerate the supplement well and value its consistent benefits for training and recovery, continuing a low, steady maintenance dose is a perfectly viable strategy. The key is to experiment during non-critical training periods and listen to your body to find the method that works best for you. For more insights into sports nutrition, you can consult research from organizations like the International Society of Sports Nutrition.
Creatine supplementation is not a magic bullet. It is a tool that, when used strategically alongside a comprehensive and well-executed training plan, can contribute to marginal gains. Whether to include it in your final marathon race-day preparations is a choice that should be informed by a deep understanding of its effects and a careful consideration of your personal performance goals. Always consult with a sports nutritionist or healthcare provider before making significant changes to your supplement regimen.
