If youve considered taking?

If you’ve considered taking supplements to support your training, then you may well have encountered creatine. Often considered one of the most popular and effective supplements around, creatine has been shown to assist in increasing strength, power, muscle growth and muscle performance. So, in light of what the studies say, should runners drop creatine into their diets?

‘Creatine is an amino acid,’ explains James Aitken, Head of Product at Crazy Nutrition. ‘It’s a naturally occurring compound found in small amounts in animal products such as meat and fish. The body also naturally produces creatine in the liver, kidneys and pancreas. Creatine is used in the production and storage of energy in muscle cells.’

Delving into the science further, Aitken explains how, in the body, creatine is converted into phosphocreatine. ‘Phosphocreatine acts as a rapidly available storage reservoir for energy in the muscles. During intense exercise, phosphocreatine is used to generate adenosine triphosphate (ATP), which provides fuel for muscle contractions.’

Advertisement - Continue Reading Below Bulk.com, creatine is one of the most trusted and widely researched sports supplements in the world. ‘Creatine supplements are popularly taken by bodybuilders, powerlifters and athletes for providing immediate energy to the muscles,’ she adds.

‘Creatine is one of the most extensively studied supplements and has been shown to increase physical performance in successive bursts of short-term, high-intensity exercise,’ says Aitken.

Roberts agrees. ‘Creatine is beneficial for athletes, sportspeople and bodybuilders for the primary reason of increasing their ability to produce energy,’ she says. ‘While we can produce it naturally and obtain it from food, supplementation is required in order to optimally increase creatine stores in the muscle and reap the performance-enhancing benefits – particularly in the form of strength, power and muscle mass.’

This is particularly relevant to activities like sprinting, notes Aitken, who says that creatine may enhance overall exercise capacity and anaerobic performance. ‘Additionally, creatine may support enhanced recovery by helping to reduce muscle damage and inflammation associated with intense exercise.’

While creatine is best known for increasing muscle power and assisting strength and power-based activities, Roberts says that there have been investigations into the potential benefits for endurance-based activities, too. ‘While the overall results are fairly mixed, it does largely depend on what performance markers are being measured,’ she explains. ‘Some studies have suggested that there are potential improvements in certain aspects of performance, such as sprinting ability and other high-intensity efforts during running, but there is yet to be any conclusive evidence to support this.’

What do you need to know before taking creatine, building strength can never be a negative for runners. ‘Creatine has been shown to improve muscle strength and power output, which can translate to enhanced running performance,’ he says. ‘It may help runners to generate more force with each stride and sprint at higher speeds.’

He also argues that, since creatine supplementation can enhance muscle endurance, it could allow runners to maintain a higher intensity for longer. ‘This may be particularly beneficial during interval training or when pushing through the final stages of a race,’ he says. ‘Creatine can help to improve glycogen storage in the muscles, which serves as an important fuel source during endurance activities like distance running. This can delay the onset of fatigue and improve overall endurance performance.’

‘Creatine is generally considered safe when used as directed and in appropriate doses. However, some individuals may experience certain side effects,’ says Aitken.

‘Long-term studies suggest that there are no negative effects associated with supplementing with creatine in healthy individuals,’ adds Roberts. ‘While there have been side effects noted, this is largely dependent on an individual’s dosing strategy, pre-existing health conditions and overall response to supplementing creatine.’

Here are the potential side effects to bear in mind:

Gastrointestinal issues

Some people may experience stomach discomfort, bloating, diarrhoea or nausea when taking creatine. ‘These effects are typically mild and can be minimised by staying properly hydrated and splitting the dosage throughout the day,’ advises Aitken.

Water retention

‘Creatine can cause the body to retain water, leading to weight gain and a slightly bloated appearance,’ says Aitken. ‘This is due to increased fluid uptake by muscles. However, weight gain is usually temporary and related to water, not fat.’

Roberts adds to this. ‘There is speculation around creatine affecting water retention, but this is often only under the condition of a “loading phase”, which usually resolves itself after a few weeks and does not affect everyone who chooses to do a loading phase.’

Muscle cramps

‘In rare cases, creatine supplementation may cause muscle cramps or strains,’ says Aitken. ‘Staying well-hydrated and ensuring proper electrolyte balance can help to prevent these issues,’ says Aitken.

Kidney and liver function

‘There is no substantial evidence that creatine causes harm to healthy kidneys or liver,’ notes Aitken. ‘However, individuals with pre-existing kidney or liver conditions should exercise caution and consult a healthcare professional before using creatine. Additionally, individuals with diabetes or high blood pressure should monitor their condition closely as creatine can affect blood sugar levels and blood pressure.’

If you’re thinking of adding a creatine supplement to your diet, there are a few things to consider first.

‘It’s important to ensure that your nutrition and training strategies are already well-established,’ says Roberts. ‘To enhance your exercise performance, focus on optimising these foundational principles before turning to supplementation. Pay attention to aspects such as proper nutrition, a well-structured training plan, sufficient sleep, adequate hydration and effective stress management.

‘By addressing these fundamentals first, you can set a solid foundation for your performance improvement,’ she adds. ‘Incorporating creatine can serve as an additional tool to further boost your performance, leading to more noticeable and meaningful results.’

‘Typically, a loading phase of 20g per day for five to seven days is followed by a maintenance phase of 3-5g per day – although individual needs may vary,’ says Aitken. ‘The loading phase is intended to quickly saturate the muscles with creatine, aiming to reach optimal levels more rapidly than with regular maintenance dosing alone. By saturating the muscles with creatine during the loading phase, individuals may experience more immediate improvements in strength, power and exercise performance. This can benefit athletes or individuals engaged in high-intensity training who want to maximise their results in a shorter time frame.’

However, Aitken adds that it’s important to note that the loading phase is not mandatory for creatine supplementation. ‘Some individuals may choose to skip the loading phase and start with the maintenance dosage directly. This approach will still lead to increased muscle creatine levels over time, albeit at a slower pace.’

Some individuals may choose to cycle off creatine for a period, while others may opt for continuous supplementation, he adds. ‘A healthcare professional or registered dietitian can provide personalised guidance on the duration and dosage of the maintenance phase based on individual needs and goals.’

Always consult a doctor or healthcare professional if you have any concerns or pre-existing health conditions before taking a supplement. They can evaluate your health, discuss any pre-existing medical conditions and provide guidance based on your individual needs.