Stronger with Creatine
The answer is quite simple – creatine has positive effects! Researchers agree that creatine intake results in a 4-8% performance improvement regardless of gender, age, and prior training level in strength training and explosive repetitive movements.
Research shows that strength training plays a crucial role in serious endurance athletes' training programs. Increased strength helps prevent injuries and makes it easier to respond to accelerations or sprints, whether in running, cycling, or skiing.
When and Why Should Endurance Athletes Use Creatine?
We recommend using creatine primarily during the building season when most people focus more on strength training. Having the stamina to lift a little heavier or do a couple of extra reps can yield significant results over 2-6 months of foundational training, making it a smart investment for the competition season.
However, since creatine also has benefits for endurance performance and recovery, it can be advantageously used year-round, regardless if the training focus is on strength or cardio.*
Creatine for Endurance Athletes
According to a systematic review and meta-analysis published in Sports Medicine 2023, creatine monohydrate supplementation can enhance endurance performance in trained individuals. The study showed that creatine intake can increase time to exhaustion during high-intensity endurance activities, likely by boosting anaerobic work capacity.*
In addition to performance enhancements, research has also shown that creatine supplementation can accelerate recovery after intense training. According to a review article in Nutrients 2021, creatine can reduce muscle damage and inflammation as well as promote faster recovery of muscle strength after strenuous physical activity.*
These findings suggest that creatine can be beneficial for endurance athletes, particularly during training periods focusing on strength and high-intensity workouts.
Why does creatine increase strength and explosiveness?
The reason why creatine supplementation boosts performance during anaerobic, short-term activities is primarily because it helps replenish our most explosive short-term fuel, ATP. Creatine binds to phosphate in the body and forms creatine phosphate, which acts as an additional energy reserve in the muscles.
The benefit of having an extra layer of phosphate in the cells is that we regenerate our explosive fuel more quickly and can squeeze out a few extra reps or sprint the last 20 meters on the treadmill or uphill when the thighs are burning.
Creatine and Glycogen Replenishment
Usage and Dosage
The recommended loading dose is 0.3g per kg of body weight per day for 5 days, which amounts to 25g per day for an 80kg person. It's suggested to spread the intake throughout the day, such as 5x5g per day over 5 days, followed by 5g per day as a maintenance dose to rapidly load and maintain levels.
Alternatively, you can skip the loading phase and take 5g per day directly. The effect will be the same, but it takes longer to achieve peak levels, which is why we recommend a loading phase for better time efficiency.