WHY ENDURANCE ATHLETES SHOULD USE CREATINE
For athletes involved in high-intensity endurance efforts, creatine could make the difference between being good and being great.
Creatine is not just for bodybuilders and powerlifters.
A recent study in 2023 showed that endurance athletes (from cyclists to rowers to triathletes) can get a serious performance boost by supplementing with creatine.
Let’s break down why:
WHAT THE STUDY FOUND
The researchers investigated how creatine impacts endurance sports that involve multiple high-intensity bursts like:
Cross-country skiing
Mountain biking
Cycling
Triathlon
Rowing and kayaking
Track cycling
Turns out, creatine helps endurance athletes perform better during critical surges and sprints, those final bursts of speed that make or break the race.
Why?
Creatine boosts muscle phosphocreatine stores, which are key for rapid ATP resynthesis. That means your muscles can get the energy they need faster for high-intensity efforts.
THE SCIENCE BEHIND IT
Here’s what’s happening under the hood:
Muscle phosphocreatine is a major source of ATP (adenosine triphosphate) during explosive efforts.
When you supplement with creatine, you increase these phosphocreatine stores, giving your muscles more fuel for the fight during short, high-intensity efforts.
Creatine also helps buffer hydrogen ions, the byproducts of intense exercise that contribute to muscle fatigue. The result? You can push harder for longer.
WHO BENEFITS MOST?
Creatine is especially useful for endurance athletes in sports that rely on repeated high-intensity bursts, like:
Cyclists (for sprints or climbing hills)
Rowers and kayakers (during sprints or changes in pace)
Triathletes (for surges in pace, especially during the final stretch)
Cross-country skiers (for explosive efforts)
If your sport requires that extra gear during sprints or surges, creatine could be your edge.
POTENTIAL DOWNSIDES
Weight gain:
Creatine causes muscles to retain water, which can lead to weight gain. This may be a downside in weight-class sports (e.g., rowing or certain types of cycling).
Short-term adjustments:
While creatine’s effect on endurance performance is real, it may take a few days of consistent supplementation to notice the difference. Creatine loading (taking higher doses initially) can speed this process.
HOW TO USE CREATINE FOR ENDURANCE
For athletes aiming to enhance performance:
Dose: The standard dose is 3–5 grams of creatine monohydrate daily.
Timing: It’s best taken before or after your workout, but consistency is key, don’t stress too much about perfect timing.
Hydration: Since creatine pulls water into your muscles, stay hydrated to avoid cramping or dehydration.
BOTTOM LINE
Creatine isn’t just for the gym or powerlifting, it’s a game-changer for endurance athletes.
It boosts performance during those crucial sprints or surges.
It increases ATP availability, giving you that extra edge when every second counts.
It might cause a bit of weight gain due to water retention, so consider this if weight is a factor in your sport.
For athletes involved in high-intensity endurance efforts, creatine could make the difference between being good and being great.
Sources:
Creatine supplementation and endurance performance: surges and sprints to win the race – JISSN, 2023
DOI: 10.1080/15502783.2023.2204071