Best Creatine for Runners: The Most Recommended Supplements

Guide: Best Creatine for Runners

As runners, we are constantly in pursuit of ways to optimize performance and enhance our overall well-being. One supplement that has been gaining attention in the running community is creatine. Traditionally associated with bodybuilders, creatine’s potential benefits for runners are increasingly being explored. 

In this comprehensive guide, we delve into the world of creatine specifically tailored for runners. Join us as we unravel the mysteries behind this amino acid, its role in muscle function, and whether it holds the key to improving your running experience.

​We will discuss the following topics:

– What is creatine?

– Is creatine a protein?

– Is creatine a steroid?

– Creatine benefits

– Creatine side effects

– Who Should Take Creatine? Is It Only for Professional Athletes?

– When To Take Creatine? 

– Creatine Supplementation for Runners

– Best Creatine for Runners

– Top Picks: Best Creatine for Runners

– Frequently Asked Questions about creatine

Creatine 101: The Basics

What is Creatine?

Creatine is a naturally occurring amino acid primarily found in the muscles, where it plays a crucial role in energy production and brain function. Our liver, pancreas, and kidneys naturally produce approximately 1 gram of creatine each day, and we also acquire it through dietary sources like red meat and seafood.

Is Creatine a Protein?

Unlike complete proteins, creatine is not a protein itself; rather, it’s an amino acid that stands out for its ability to enhance muscle mass and athletic performance. As a key player in the energy systems of our muscle cells, creatine is essential for various bodily functions, particularly in the context of physical activity.

Is Creatine a Steroid?

No, creatine is not a steroid. Creatine is a natural substance that is produced in the body and can also be obtained from certain foods, especially meat and fish. It is a combination of three amino acids: arginine, glycine, and methionine.

Creatine is widely used as a supplement to enhance athletic performance, particularly in activities that involve short bursts of intense physical effort, like weightlifting or sprinting. Its primary role is to help regenerate adenosine triphosphate (ATP), which is the primary energy currency of muscle cells, especially during short and high-intensity exercise. 

On the other hand, steroids are synthetic substances that resemble the male sex hormone testosterone. They are often used to promote muscle growth, enhance athletic performance, and improve physical appearance. However, the use of steroids for non-medical purposes is associated with various health risks and is often considered illegal in sports.

While both creatine and steroids may be used by endurance athletes to improve performance, they have different mechanisms of action and effects on the body. Creatine is generally considered safe when used as directed, while steroids pose more significant health risks and are subject to stricter regulations.

​Creatine Benefits

Creatine, a naturally occurring amino acid primarily located in muscles, serves as a powerhouse for energy and performance. Here’s a closer look at the multifaceted roles creatine plays in the body:

1. Enhanced Muscle Strength:
   • Creatine has earned its reputation as a go-to supplement for improving muscle strength. By replenishing adenosine triphosphate (ATP) – the energy currency of cells – creatine allows muscles to exert more force during activities like weightlifting or short sprints.
2. Increased Lean Muscle Mass:
   • One of creatine’s notable benefits is its potential to contribute to increased lean muscle mass. This occurs in conjunction with improved strength, making it an attractive option for those aiming to enhance their physique.
3. Optimized Recovery:
   • Creatine’s influence on recovery is crucial for endurance athletes, especially after high-intensity workouts. It aids in the replenishment of glycogen stores, expediting the recovery process and enabling individuals to maintain a consistent and challenging training routine.
4. Injury Prevention:
   • Research suggests that creatine supplementation may play a role in preventing bone and soft tissue injuries. Its ability to enhance hydration could contribute to reducing the risk of cramping during physical activity.
5. Cognitive Benefits:
   • Beyond its impact on muscles, creatine has shown promise in supporting cognitive function. Studies indicate potential benefits, particularly for older adults engaged in mentally demanding tasks.
6. Bone Density Maintenance:
   • Older adults may find an ally in creatine for maintaining bone density, countering age-related declines that can affect overall bone health.
7. Skin Health:
   • Surprisingly, creatine might offer benefits beyond the muscles, potentially contributing to skin health. Some research suggests that it could reduce “runner’s face” by diminishing sagging skin, wrinkles, and sun damage.

It’s essential to note that creatine’s effectiveness can vary among individuals, and its benefits may be more pronounced in certain scenarios, such as high-intensity workouts or specific phases of training. In the upcoming sections, we’ll delve into whether creatine aligns with the goals of runners, exploring its impact on endurance, and providing insights into its application for optimal performance.

Creatine Side Effects

While creatine is generally considered safe and well-tolerated, some individuals may experience side effects. It’s crucial to be aware of these potential downsides before incorporating creatine into your supplement regimen. Here are some common creatine side effects:

1. Bloating:
   • Some users may experience bloating or stomach discomfort. This can be mitigated by staying hydrated and adjusting the creatine dosage if necessary.
2. Water Retention:
   • Creatine may lead to water retention, causing a temporary increase in body weight. This is often due to water being drawn into the muscles, and it usually subsides after the initial loading phase.
3. Water Weight Gain:
   • Similar to water retention, creatine can result in water weight gain. This increase is not reflective of fat gain and is typically a transient effect.
4. Gastrointestinal Issues:
   • In some cases, creatine supplementation may cause gastrointestinal issues such as nausea, diarrhea, or cramping. Adjusting the dosage or taking creatine with meals can help alleviate these symptoms.

It’s essential to note that these side effects are generally mild and temporary. Moreover, many individuals experience no adverse effects from creatine supplementation.

Before adding creatine to your routine, consider the following precautions:

• Individual Variability:
  • People react differently to supplements. Start with a lower dose to assess your individual response.
• Stay Hydrated:
  • Adequate hydration is crucial when taking creatine. This can help minimize bloating and water retention.
• Test Before Races:
  • If considering creatine for pre-race use, test it during training first to understand how your body responds.
• Quality Matters:
  • Choose reputable creatine supplements from trusted brands, and consider factors like creatine monohydrate or creatine HCL for optimal absorption.

Always consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing medical conditions or concerns about potential interactions with other medications. While creatine is generally safe, individual responses can vary, and it’s essential to prioritize your overall health and well-being.

When To Take Creatine? 

The timing of creatine supplementation can impact its effectiveness. Here are general recommendations for when to take creatine:

1. Post-Workout (Recovery): Consuming creatine after a workout, ideally within 30 minutes, can aid in replenishing ATP stores and enhancing recovery. This is especially beneficial for individuals engaging in high-intensity or strength training exercises.
2. Pre-Workout (Performance): Some people prefer taking creatine about 30 minutes before a workout. This can potentially enhance performance during the exercise session by increasing the availability of ATP.
3. Daily Maintenance Dose: If you’re not concerned with timing around workouts, taking a consistent daily dose of creatine can still provide benefits. This is particularly relevant for individuals who engage in various types of physical activities throughout the week.
4. Loading Phase (Optional): Some individuals opt for a loading phase where they take a higher dose (typically 20 grams per day) for about a week to saturate their muscles with creatine quickly. After the loading phase, a lower maintenance dose (3-5 grams per day) is typically sufficient.
5. Consistency is Key: Whether you choose pre-workout, post-workout, or daily supplementation, consistency is crucial for reaping the benefits of creatine. Taking it at the same time each day, even on rest days, helps maintain optimal creatine levels in the muscles.

Remember that individual responses to creatine can vary, and it’s advisable to start with a lower dose to assess tolerance. Additionally, staying hydrated is important when using creatine to help mitigate potential side effects like bloating.

Who Should Take Creatine? Is It Only for Professional Athletes?

Creatine is not exclusive to professional endurance athletes and can benefit a range of individuals, including recreational athletes, fitness enthusiasts, older adults, and those recovering from injuries. It’s not limited to elite sports and can be considered by anyone looking to enhance performance, muscle strength, and recovery in their physical activities. 

​Creatine Supplementation for Runners

Creatine supplementation may offer some benefits for certain runners, but its usefulness depends on the type of running activities and individual goals. Here are some considerations:

1. High-Intensity Training: Creatine is known for enhancing short-duration, high-intensity activities like weightlifting and sprinting. If your running routine involves interval training, sprints, or muscle strength training, creatine supplementation might be beneficial.
2. Recovery Enhancement: Creatine has been shown to aid in the replenishment of ATP (adenosine triphosphate) and support glycogen synthesis, contributing to faster recovery after intense exercise performance. If you’re engaging in high-intensity training phases or lifting weights as part of your running routine, creatine could help with recovery.
3. Endurance Running: For long-distance or steady-state endurance running, the benefits of creatine are less clear. Creatine primarily supports the ATP-PCr system, which is not heavily utilized during prolonged aerobic activities like distance running.
4. Individual Response: People respond differently to creatine, and some may experience more noticeable benefits than others. It’s advisable to start with a lower dose and assess how your body responds.
5. Hydration Considerations: Creatine may cause water retention in the muscles, potentially leading to a slight increase in body weight. Staying adequately hydrated can help mitigate this effect.
6. Consultation with Healthcare Professionals: Before incorporating creatine into your routine, especially if you have pre-existing health conditions, it’s recommended to consult with a healthcare professional. They can provide personalized advice based on your health status and running goals.

In summary, creatine can be considered for runners, particularly those engaging in high-intensity or strength training exercises. However, its benefits may not be as pronounced for runners focused solely on long-distance, steady-state running.

Best Creatine for Runners

The choice of the best creatine for runners can depend on personal preferences, dietary restrictions, and individual responses. However, two common forms of creatine that are well-researched and widely used include:

1. Creatine Monohydrate:
   • Advantages: Considered the most researched and cost-effective form of creatine. It has consistently demonstrated efficacy in improving strength, muscle mass, and overall athletic performance.
   • Usage: Often recommended for its high bioavailability and proven results. Mixes well with water or other beverages.
2. Creatine Hydrochloride (HCL):
   • Advantages: Some claim that creatine HCL may be more soluble and cause less bloating than creatine monohydrate.
   • Usage: Typically requires smaller doses compared to creatine monohydrate. Suitable for those who may be sensitive to bloating.

When choosing a creatine supplement:

• Look for Purity: Choose a product with minimal additives or fillers.
• Third-Party Testing: Opt for creatine supplements from reputable brands that undergo third-party testing for quality and purity.
• Dosage: Follow recommended dosages based on your goals and body weight. Common dosages range from 3-5 grams per day for maintenance.
• Consider Other Ingredients: Some creatine supplements may include additional ingredients like carbohydrates or electrolytes. Assess whether these align with your specific needs.

Top Picks: Best Creatine for Runners

Here’s a comprehensive list of the best creatine supplements for runners, including their respective brands and general price ranges:

1. Optimum Nutrition Micronized Creatine Monohydrate:
   • Brand: Optimum Nutrition
   • Advantages: Micronized for improved absorption, pure creatine monohydrate, and a well-known brand in the fitness supplement industry.
   • Price Range: Typically mid-range
2. Thorne Creatine:
   • Brand: Thorne Research
   • Advantages: Known for producing high-quality supplements, Thorne Creatine Hydrochloride is designed for easy absorption and may be suitable for those concerned about bloating.
   • Price Range: Typically higher-end
3. Bulk Supplements Creatine Monohydrate:
   • Brand: Bulk Supplements
   • Advantages: Offers pure creatine monohydrate without additives or fillers, and the brand is often praised for providing cost-effective options.
   • Price Range: Often budget-friendly
4. MuscleTech Platinum Creatine Monohydrate:
   • Brand: MuscleTech
   • Advantages: Pure creatine monohydrate with a micronized formula for better absorption. MuscleTech is a well-known brand in the fitness supplement industry.
   • Price Range: Falls within the mid-range, providing good value for the quality.
5. NOW Sports Creatine Monohydrate:
   • Brand: NOW Sports
   • Advantages: NOW Sports is a reputable brand that offers pure creatine monohydrate without additives. Their products are often third-party tested for quality.
   • Price Range: Typically affordable, making it a cost-effective option.
6. Jarrow Formulas Creatine Monohydrate:
   • Brand: Jarrow Formulas
   • Advantages: Jarrow Formulas is known for producing high-quality supplements. Their creatine monohydrate is unflavored and contains no additives or preservatives.
   • Price Range: Falls within the mid to high range, reflecting the brand’s commitment to quality.
7. Cellucor Micronized Creatine Monohydrate:
   • Brand: Cellucor
   • Advantages: Micronized creatine monohydrate for enhanced absorption. Cellucor is a well-known brand in the fitness industry.
   • Price Range: Typically falls in the mid to high range.
8. Dymatize Nutrition Micronized Creatine:
   • Brand: Dymatize Nutrition
   • Advantages: Micronized creatine for improved solubility and absorption. Dymatize is a reputable brand with a focus on athletic nutrition.
   • Price Range: Generally falls in the mid-range.
9. Six Star Pro Nutrition Creatine X3:
   • Brand: Six Star Pro Nutrition
   • Advantages: Combines creatine monohydrate with creatine HCL for potentially enhanced absorption. Six Star is known for providing affordable yet quality supplements.
   • Price Range: Typically budget-friendly.
10. Klean Athlete Klean Creatine:
    • Brand: Klean Athlete
    • Advantages: Klean Creatine is NSF Certified for Sport, ensuring quality and purity. It’s suitable for athletes who may undergo drug testing.
    • Price Range: Falls in the higher price range due to its certification and quality standards.

Remember to check for the most up-to-date information on prices, formulations, and reviews before making a purchase. Individual preferences and responses may vary, so choose a creatine supplement that aligns with your goals and considerations.

Frequently Asked Questions

Is creatine a steroid?

Creatine is not a steroid; it is a naturally occurring compound found in small amounts in certain foods and synthesized within the body. 

What is creatine phosphate?

Creatine phosphate, also known as phosphocreatine, is a high-energy compound that plays a crucial role in the energy metabolism of cells, particularly in tissues with high and fluctuating energy demands, such as muscles and the brain.

How long does creatine stay in your system?

Creatine typically stays in the system for a relatively short duration. After you stop taking creatine supplements, it generally takes about 1 to 2 weeks for creatine levels to return to baseline in the absence of further supplementation.

Do you take creatine on rest days?

Whether or not to take creatine on rest days depends on personal preferences and goals. Ultimately, there is no strict rule, and individuals may find success with different approaches. If you decide to take creatine on rest days, ensure you stay hydrated, and consider combining it with a balanced diet and proper recovery time for optimal results.

Does creatine make you gain weight?

Yes, creatine supplementation can lead to weight gain, but it’s essential to understand that this weight gain is primarily due to an increase in water content in the muscles and not fat accumulation. Creatine pulls water into muscle cells, leading to improved hydration and increased cell volume.

What is the difference between Creatine and Creatinine?

Creatine is a compound crucial for energy production in muscles, while creatinine is a waste product of creatine metabolism and serves as an indicator of kidney function.

Is creatine vegan?

Yes, creatine is vegan. It is a compound found in various plant-based foods and can also be produced synthetically. The most common form of creatine used in supplements, creatine monohydrate, is typically derived from vegan-friendly sources, such as amino acids. Always check product labels to ensure they meet your specific dietary preferences.

How much creatine is safe for kidneys?

For the majority of healthy individuals, creatine supplementation is generally considered safe for the kidneys when taken at recommended doses. The International Society of Sports Nutrition suggests that a daily dose of 3 grams for an extended period is safe for long-term consumption. However, individual responses can vary.

Conclusion

In the pursuit of peak running performance, creatine emerges as a potential game-changer. Beyond its traditional ties to bodybuilding, creatine holds promise for runners, offering benefits like enhanced strength, recovery, and overall well-being.

Key Takeaways:

• Creatine Essence: A natural amino acid, creatine serves as an energy powerhouse in muscles.
• Beyond Stereotypes: It’s not just for bodybuilders; creatine is a valuable ally for runners seeking strength and recovery.
• Navigating Benefits: From improved strength to recovery, creatine’s benefits are diverse, with nuances for different running styles.
• Supplementation Savvy: Choosing the right creatine involves factors like monohydrate or HCL, third-party testing, and brand reliability.
• Timing Tactics: Whether post-run or pre-workout, understanding when to take creatine aligns with specific goals.
• Top Picks for Runners: Esteemed brands like Optimum Nutrition and Thorne offer quality creatine options.
• Frequently Asked Clarified: Dispelling myths, understanding creatine’s vegan nature, and addressing common queries.
• Health First: Acknowledging potential side effects and consulting professionals ensures a holistic approach to supplementation.

As we conclude, envision creatine as a potential ally in your running journey, fueling it with the science and spirit of the sport. Stay hydrated, lace up, and may your runs be optimized with informed choices.

Health Disclaimer:

The information provided in this post about the best creatine for runners and creatine supplements is for general informational purposes only and is not intended as medical advice. Before beginning any new supplement regimen, including creatine, it is advisable to consult with a qualified healthcare professional.

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This list of creatine supplements may contain affiliate links, which means we may earn a commission if you make a purchase through these links. The inclusion of affiliate links does not influence our recommendations or reviews. We only recommend products we genuinely believe in and think may provide value to our audience. Thank you for your continued support!

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