22/11/2025
Creatine is one of the most proven and accepted supplements in sport…
But for endurance athletes?
The story is very different.
Here’s the truth 👇
1️⃣ Does creatine boost endurance performance?
Short answer: Not really.
Meta-analyses in trained endurance athletes show No meaningful improvement in VO₂max, time trial, or endurance performance.
Some studies even show slightly worse VO₂max gains when training with creatine.
So for marathoners, long-course triathletes, and ultra runners → don’t expect magic.
2️⃣ The catch: weight gain
Creatine reliably adds 1–2 kg of extra intracellular water.
For weight-bearing sports, hill running, or events where W·kg rules performance, that extra mass often outweighs any potential benefit.
As Asker Jeukendrup puts it - “The power gains are usually offset by the weight gain for most endurance athletes”.
3️⃣ So why do some endurance athletes still use creatine?
Because it does help in specific situations:
✔ Sprint-heavy cycling, XC MTB, CX, or surgy racing
Creatine can improve: Sprint finish ability, Attacks & repeated surges, High-power demands and is less of an issue if added mass doesn’t slow you down (e.g., TTs, track, flat cycling).
✔ Strength blocks / off-season training
Trent Stellingwerff emphasises periodised supplementation: Use creatine when you’re building the “chassis”:Strength, Power, Muscular robustness, Bone health: Then stop 3–4 weeks before key races.
Stuart Phillips’ work is clear: Creatine supports strength, muscle retention, and training adaptation, which is valuable in Off-loading phases, Return to running, Masters endurance athletes preserving lean mass.
4️⃣ When creatine is not worth it
❌ Marathon training
❌ Ultra endurance
❌ Hill running / mountain races
❌ Athletes sensitive to weight gain
❌ Those managing RED-S risk or body image concerns
Here, the cons > pros.
5️⃣ If you do take creatine…
• Use Creatine Monohydrate (Informed-Sport tested)
• Dose: 3–5 g/day
• No loading phase needed
• Take with food or post-training
• Expect 1–2 kg water gain
• Stop ~3–4 weeks pre-race if weight matters
6️⃣ The take-home message
Creatine is brilliant for strength and power, but a niche tool in endurance sport.
For most runners and long-course triathletes → skip it. For cyclists, sprinters, strength blocks, rehab, or masters athletes → it can be a smart, targeted choice.
Use creatine strategically, not automatically when safe to do so.
