Creatine for runners. Are there benefits?
|Creatine for runners
If you are an athlete or a bodybuilder, it’s likely at some point you’ll have heard talk of Creatine. Used as a popular supplement since the 1970s, this organic acid is naturally produced by the human body, and in supplement form can help to build muscle and improve stamina by giving the cells in your body an energy boost. Literally hundreds of articles have been written extolling the virtues of this power product, so what’s all the fuss about?
The science bit: how Creatine works
Synthesized in the liver and kidneys, Creatine delivers strength and power by topping up Creatine phosphate in the body, the building blocks of adenosine triphosphate (ATP). Adenosine triphosphate is the energy store that kicks in during a high-intensity workout, so taken as a supplement to a good diet and healthy regime, Creatine could help in many areas of fitness, from strength training and dieting to running.
How it can help runners
Because the benefits of Creatine are experienced during high intensity workouts, those who are looking for an endurance boost, for example long distance runners, might assume they should look elsewhere. However, Creatine supplements can boost the quality of high intensity training, an important augmentation of a workout routine, and essential when training towards a specific goal, for example a marathon.
How Creatine is taken
Creatine is usually supplied in powder form, and like any diet or fitness augmentation, its best incorporated into your lifestyle as part of a consistent routine. Try to take it at the same time every day. While it is possible to buy Creatine in liquid form, for ease of storage, effectiveness and purity, it’s generally agreed that powder is best. Because it stays in the body for about an hour and a half, runners should take Creatine immediately before a workout for optimum results.
The loading phase
To start with, five grams of powder, four times a day, spread out over the course of five days is the recommended dosage for the loading phase. Once you have mixed with a liquid, always drink Creatine immediately as it will degrade if it is left for any length of time pre-mixed.
Maintaining results
Once you have effectively loaded your system with Creatine over the five day period, you need to take very little to sustain results – only up to five grams per day. One popular way of taking Creatine is mixed with fruit juice, as if an insulin spike is present, it can get into your muscles more rapidly. This second phase can be adopted for as long as needed to achieve results.
Hi, I’m 16 and I’m looking to improve my running, I’ve just watched the program about doping and Salazar, that’s not something I want to do but as far as I know, creatine is legal, I’m from the UK, would my age affect me from getting creatine? Also it mentions powder on here but would taking pills be ok as well because I know a store that do the pills at a good price
I run and lift every day and creatine has done nothing but help! this article is great! thanks for the post.
Creatine mono hydrate has always been the cause of severe cramps in my shins/calves when I run. After I get off creatine my legs return to normal after a couple weeks. Would other versions of creation, like hcl, alleviate this?
Honestly, it’s not the creatine that is making you cramp. It’s your lack of fluids. Creatine is suppose to do everything EXCEPT make you cramp. But if you are cramping you need to have more water intake. I drink about a gallon or more a day because creatine works off the water in your body. Also, rolling out almost everyday is a good day to prevent muscles from cramping.
I would honestly disagree and agree with you at the same time. I’ve been online tonight searching for this exact topic because a) I’m an endurance runner training for a 50 mile ultra and b) I’ve been using creatine for the past 4 weeks since I started lifting weights again. The last 2 endurance runs I’ve ran (both were 25 miles), I experience severe cramping in my calves. The first time, I ended up stopping at 16 miles but this morning’s run I finished but having to stop at times to relieve the cramping before continuing again. I’ve decided to get off creatine during the training for this ultra due to the discomfort I’ve been experiencing all day. I carry a hydration bladder filled with electrolyte fluid (basically similar to Powerade Zero) which I finished completely by the 20th mile). Prior to using creatine, I would still have fluids leftover by 20 miles so I agree that it makes you consume more fluids for hydration.
Either a promotional article or just poorly researched. There’s no incorrect information up to date, however, the negative effects for runners are neglected. The most important effect dismissed is the weight gain. Due to the increase in cellular intake of water, an average person will gain around 5-8% of water weight.
I wanted to give it a try and found out about MyProtein Creatine supplement in this article http://www.supplementscience.net/top-5-creatine-supplements/ and decided to give it a try. I’ve been using it for about a month and I am very satisfied with the results of the supplement
I’m more curious what effects it has as a single use, say before a race or sprint triathlon? You could take, perhaps, 6-7 grams before the start and have that in your bloodstream the duration of the race. I don’t see how it would hurt, it’s a protein.