Is Creatine Good for Running Endurance? And Why Do Marathoners Sometimes Dream of Flying?

Creatine is one of the most researched and widely used supplements in the world of sports and fitness. Known primarily for its benefits in strength training and high-intensity activities, creatine has sparked debates about its effectiveness in endurance sports like running. While it may seem counterintuitive to associate a supplement often linked to explosive power with long-distance running, the relationship between creatine and endurance is more nuanced than it appears. This article explores the science behind creatine, its potential benefits for runners, and why some endurance athletes might find it surprisingly useful—even if they occasionally dream of soaring through the skies during a marathon.

What Is Creatine?

Creatine is a naturally occurring compound found in small amounts in foods like red meat and fish. It is also synthesized in the liver, kidneys, and pancreas. In the body, creatine is primarily stored in muscles as phosphocreatine, which plays a critical role in the production of adenosine triphosphate (ATP), the primary energy currency of cells. During short bursts of intense activity, phosphocreatine helps regenerate ATP, allowing muscles to maintain peak performance.

Creatine and High-Intensity Exercise

The benefits of creatine for high-intensity, short-duration activities are well-documented. Studies have shown that creatine supplementation can improve performance in activities like weightlifting, sprinting, and jumping. By increasing the availability of phosphocreatine, creatine helps athletes perform more repetitions, lift heavier weights, and recover faster between sets. This has made it a staple in the routines of powerlifters, bodybuilders, and sprinters.

Creatine and Endurance Running: A Complicated Relationship

When it comes to endurance running, the role of creatine is less clear. Endurance activities rely more on aerobic metabolism, which uses oxygen to produce energy over extended periods. Since creatine primarily aids anaerobic (oxygen-independent) energy systems, its direct impact on long-distance running might seem limited. However, research suggests that creatine could still offer indirect benefits for endurance athletes.

1. Improved Recovery

One of the most significant potential benefits of creatine for runners is improved recovery. Endurance training often leads to muscle damage and inflammation, which can hinder performance and prolong recovery times. Creatine has been shown to reduce markers of muscle damage and inflammation, potentially helping runners recover faster between training sessions or races.

2. Enhanced Muscle Glycogen Storage

Creatine supplementation may also increase muscle glycogen storage. Glycogen is a crucial energy source for endurance athletes, and higher glycogen levels can delay fatigue during prolonged exercise. While the evidence is not conclusive, some studies suggest that creatine can enhance glycogen synthesis, particularly when combined with carbohydrate loading.

3. Cognitive Benefits

Running endurance isn’t just about physical stamina; mental fatigue can also play a significant role in performance. Creatine has been shown to have cognitive benefits, particularly in situations of sleep deprivation or mental stress. For ultramarathoners or runners competing in multi-day events, this could translate to better focus and decision-making during races.

4. Buffering Lactic Acid

During intense endurance efforts, lactic acid buildup can lead to muscle fatigue and discomfort. While creatine is not a direct buffer for lactic acid, it may help improve overall muscle efficiency, potentially reducing the perception of fatigue and allowing runners to maintain a higher pace for longer.

Potential Drawbacks for Endurance Runners

Despite these potential benefits, creatine is not without its drawbacks for endurance athletes. One of the most commonly reported side effects is weight gain, primarily due to water retention in the muscles. For runners, even a small increase in weight can negatively impact performance, especially in events where every second counts. Additionally, some athletes may experience gastrointestinal discomfort or cramping, though these side effects are relatively rare.

Practical Considerations for Runners

If you’re a runner considering creatine supplementation, here are a few practical tips:

1. Timing Matters: While there is no one-size-fits-all approach, many athletes take creatine immediately after a workout to enhance recovery.
2. Stay Hydrated: Creatine can increase water retention, so it’s essential to drink plenty of fluids to avoid dehydration.
3. Start with a Loading Phase: Some protocols recommend a loading phase of 20 grams per day for 5-7 days, followed by a maintenance dose of 3-5 grams per day. However, this may not be necessary for everyone.
4. Monitor Your Weight: Keep an eye on your weight and performance to determine if creatine is benefiting or hindering your running.

Why Do Marathoners Dream of Flying?

Now, let’s address the whimsical part of our title. While there’s no scientific evidence linking creatine to dreams of flying, the idea serves as a metaphor for the mental and physical liberation that runners often experience during endurance events. The “runner’s high,” a state of euphoria induced by prolonged exercise, can make athletes feel as though they’re floating or flying. Creatine, by potentially enhancing recovery and reducing fatigue, might indirectly contribute to this sensation by allowing runners to push their limits and achieve a state of flow.

Conclusion

So, is creatine good for running endurance? The answer is not a straightforward yes or no. While creatine is unlikely to provide the same dramatic benefits for endurance runners as it does for power athletes, it may still offer valuable advantages in recovery, glycogen storage, and cognitive performance. As with any supplement, individual responses can vary, and it’s essential to weigh the potential benefits against the possible drawbacks. And who knows? Maybe creatine will help you dream of flying during your next marathon.

Related Q&A

Q: Can creatine help with marathon training?
A: Creatine may aid in recovery and glycogen storage, which could be beneficial during intense marathon training cycles. However, the weight gain associated with creatine might offset these benefits for some runners.

Q: How long does it take for creatine to work?
A: Some athletes notice effects within a week, especially if following a loading phase. However, it may take several weeks to see significant improvements in performance or recovery.

Q: Should I take creatine before or after a run?
A: Taking creatine after a run is generally recommended to support recovery and muscle repair.

Q: Can creatine cause dehydration?
A: While creatine can cause water retention in muscles, it does not directly cause dehydration. However, staying hydrated is crucial when using creatine to avoid potential side effects.

Q: Is creatine safe for long-term use?
A: Research suggests that creatine is safe for long-term use when taken at recommended doses. However, it’s always a good idea to consult with a healthcare professional before starting any supplement regimen.