What happens if a runner takes creatine?

December 16, 2025 •

4 min read

Research shows that creatine supplementation can significantly enhance athletic performance, but its effects vary considerably for different types of running. While typically associated with explosive activities like weightlifting, many runners find that what happens if a runner takes creatine depends on their specific training demands, from sprinting power to accelerated recovery.

Quick Summary

Creatine can boost performance in high-intensity efforts, aid recovery, and enhance glycogen storage for runners, but may cause initial water weight gain and GI issues. Its benefits are most pronounced for sprinters and less direct for long-distance runners, though it still offers recovery advantages.

Key Points

Enhances High-Intensity Performance: Creatine significantly improves speed, power, and acceleration for sprinters and during interval training by boosting quick energy bursts.
Aids Recovery and Glycogen Storage: For all runners, creatine helps reduce muscle damage and speeds up recovery, while also enhancing muscle glycogen storage to delay fatigue.
Causes Water Weight Gain: Users should expect a temporary weight gain of 1-2 kg due to increased water retention in muscles, which is not fat.
Requires Extra Hydration: Creatine pulls water into muscle cells, making proper hydration essential to prevent dehydration and cramping, especially for endurance runners.
Minimal Impact on Steady Endurance: While benefiting sprints, creatine has less direct impact on purely aerobic endurance performance during long-distance efforts.
Safe with Consistency: The standard 3-5g daily maintenance dose is effective and associated with fewer GI issues than optional loading phases.

Creatine is one of the most extensively researched dietary supplements and is well-known for its role in enhancing physical performance. However, its application and effectiveness for a runner differ significantly depending on the type of running and training involved. Understanding creatine's physiological role is key to knowing what to expect.

How Creatine Enhances a Runner's Performance

Creatine's primary function is to increase the body’s stores of phosphocreatine within muscle tissue, which is crucial for regenerating adenosine triphosphate (ATP) during short bursts of high-intensity activity. This translates into several benefits for runners, particularly those engaged in speed-focused training.

For Sprinters and High-Intensity Training

Improved Speed and Power: By rapidly regenerating ATP, creatine allows sprinters to perform at peak power for longer, enhancing their acceleration and overall speed in shorter races like the 100m or 400m.
Enhanced Interval Performance: Runners doing interval or HIIT workouts can see a marked improvement, allowing for more explosive repetitions or maintaining a higher intensity during tempo runs.
Stronger Finishes: Creatine's ability to boost energy output can provide that crucial finishing kick needed at the end of a middle-distance race.

For Endurance and Recovery

While its direct impact on steady-state endurance is less significant, long-distance runners can still benefit from creatine through indirect means.

Increased Glycogen Storage: Creatine has been shown to increase glycogen synthesis and storage in muscles, a critical energy source during prolonged exercise. This can help delay fatigue during longer runs.
Faster Recovery: After intense training, creatine can aid muscle repair by reducing exercise-induced muscle damage and inflammation. This leads to a quicker bounce-back between sessions.
Strength Adaptations: For runners who also engage in strength training, creatine can boost muscle strength. Improved strength translates to better running economy and greater injury resilience.

Potential Downsides and Side Effects for Runners

While generally safe for healthy individuals, runners should be aware of a few potential side effects associated with creatine supplementation.

Initial Weight Gain: Creatine pulls water into muscle cells, which can result in a temporary weight gain of 1-2 kg in the first week. This is not fat gain but rather an increase in water retention. For long-distance runners focused on minimizing body weight for efficiency, this could be a disadvantage. The effect is intracellular, meaning inside the muscle cells, not subcutaneous (under the skin) bloating.
Gastrointestinal Distress: Some individuals, especially during a loading phase or with high doses, may experience bloating, stomach discomfort, or diarrhea. Starting with a lower maintenance dose (3-5g) can help mitigate this.
Increased Hydration Needs: Due to creatine's effect on cellular water, it's essential for runners to stay well-hydrated to prevent cramping or dehydration, particularly during runs in hot conditions.

Comparison: Creatine for Different Types of Runners


Feature	Sprinters (100m-400m, HIIT)	Endurance Runners (Marathon, Ultra)
Primary Benefit	Direct enhancement of speed, power, and acceleration.	Indirect benefits through improved recovery and glycogen storage.
Energy System	Maximizes anaerobic (phosphagen) energy system for quick, intense bursts.	Supports glycogen stores for sustained aerobic energy, especially during late-race surges.
Water Weight	Often an acceptable trade-off for increased muscle mass and power output.	Potential disadvantage if weight gain impacts running economy.
Training Application	Regular supplementation to improve interval and speed work.	Best used during intense training cycles or post-run to aid recovery.
Timing	Less critical, but can be taken around workouts for slightly better absorption.	Can be timed post-run with carbs and protein for optimal recovery.

How a Runner Should Take Creatine

For runners, a consistent, long-term approach is often more beneficial than a loading phase, which can increase the risk of side effects. A standard daily maintenance dose is 3-5 grams of creatine monohydrate.

Dosage Protocol:

Maintenance Phase Only: Take 3-5 grams daily. This will saturate muscle creatine stores over about four weeks, without the high-dose side effects.
Loading Phase (Optional): Some athletes use 20-25 grams per day for 5-7 days to speed up saturation, followed by a 3-5 gram maintenance dose. This is not necessary for most runners.

Timing and Intake:

Consistency is Key: The most important factor is consistent daily intake, not the exact timing.
With Food: Taking creatine with a meal containing carbohydrates and protein can help enhance absorption via the insulin response.
Post-Workout: Some evidence suggests taking creatine after a run, especially combined with a recovery shake, may boost glycogen replenishment.

For more in-depth scientific literature on creatine supplementation, review the official position stand from the International Society of Sports Nutrition.

Conclusion: Is Creatine Right for You?

Creatine is a safe and effective supplement for most healthy runners, but its benefits are tailored to individual goals and training styles. Sprinters and those focusing on high-intensity intervals stand to gain the most direct performance enhancement from the increased anaerobic energy. Long-distance runners, while not seeing a direct endurance boost, can benefit from improved recovery, enhanced glycogen storage, and better strength adaptations. Regardless of your running discipline, proper hydration is paramount to minimize potential side effects like temporary water weight gain and GI issues. It's always best to consult with a healthcare provider or a sports dietitian before adding any new supplement to your regimen to ensure it aligns with your specific needs and health status. Ultimately, creatine is a tool that can complement, not replace, a solid nutrition and training plan.

Frequently Asked Questions

Creatine will not directly make a long-distance runner faster in purely aerobic portions of a race. Its primary benefits for endurance runners are faster recovery and improved glycogen storage, though it can aid in high-intensity efforts like a final sprint.

Yes, some runners may experience bloating or gastrointestinal discomfort, particularly during a loading phase with high doses. Staying well-hydrated and using a standard daily maintenance dose can help minimize this effect.

No, a loading phase is not necessary for runners. A consistent daily intake of 3-5 grams will saturate muscle stores over time, and this approach is less likely to cause side effects like GI distress.

The timing is not critical, as long as it is taken consistently. Taking creatine with a meal containing carbs and protein can improve absorption, and post-workout timing may have additional recovery benefits.

Creatine is considered safe for most healthy individuals when taken at recommended dosages. However, those with pre-existing kidney conditions or other health issues should consult a doctor first.

A runner can expect to gain 1-2 kilograms of water weight during the initial phase of creatine supplementation as water is pulled into muscle cells. This is not fat and is temporary.

Yes, creatine can help runners recover from injury by aiding in the preservation of muscle mass and accelerating recovery during periods of inactivity. It supports better energy restoration and glucose uptake.

Creatine provides more direct performance benefits to sprinters and high-intensity runners due to its effect on the anaerobic energy system. For marathon runners, the benefits are more indirect, primarily aiding recovery and glycogen storage.