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What is creatine

by 42K Running

Nutrition Sports Health

Creatine is a substance that the human body produces naturally, mainly in the liver, from the amino acids glycine, arginine, and methionine. Most of the creatine present in the body, approximately 95% to 98%, is stored in skeletal muscle.

Its main function is related to energy production during physical exercise. Creatine participates in the resynthesis of adenosine triphosphate (ATP), the molecule that muscles use as an energy source, especially when the intensity of effort is high.

Although it is found in small amounts in foods such as red meat or fish, these contributions are usually insufficient for athletes who train regularly or who are subjected to demanding workloads.

How creatine benefits runners

In running, creatine is especially useful in situations where the effort is intense and repeated. Interval training, pace changes, hills, or final sprints are clear examples of this type of demand.

The increase in phosphocreatine reserves in the muscle improves the capacity to sustain anaerobic exercise and helps delay the onset of muscle fatigue. This translates into greater tolerance to intense efforts and better training quality.

Additionally, greater phosphocreatine availability helps reduce lactic acid accumulation during intense exercise, which is usually associated with less fatigue and more efficient recovery between sessions.

In practice, this allows you to maintain high intensities for longer and tackle demanding training sessions with less accumulated muscle wear throughout the week.

Creatine monohydrate and other forms

Creatine monohydrate is the most studied and used form in sports. Its effectiveness and safety are supported by numerous scientific studies and international sports organizations.

There are other forms of creatine on the market, but they have not demonstrated superior benefits compared to creatine monohydrate, so this remains the most recommended option for runners and athletes.

Protein with creatine: Is it a good combination for runners?

The combination of creatine with proteins and carbohydrates has been shown to enhance muscular adaptations to training.

Various scientific studies indicate that athletes who consumed creatine together with proteins and carbohydrates achieved up to 30% greater muscle development compared to those who only consumed proteins and carbohydrates.

For runners, this combination can be especially interesting during phases of intense training, strength work, or preseason, promoting muscle recovery and performance improvement.

Taking creatine on an empty stomach: Pros and cons for runners

Taking creatine on an empty stomach does not negatively affect its effectiveness, although some runners may experience mild digestive discomfort.

Its absorption can be enhanced when consumed with carbohydrates, as insulin facilitates its transport to the muscle. For this reason, many athletes prefer to take it after training or with a meal.

Grams of creatine per body weight: Guide for runners

The usual recommended dose for runners is between 3 and 5 grams daily, regardless of body weight.

A higher initial phosphocreatine content and faster resynthesis allow you to maintain elevated ATP levels for longer, which improves muscle fiber efficiency and speeds up recovery after effort.

Creatine and running: How to integrate creatine into your training routine

It can be easily integrated into a runner’s training routine, especially during periods of high load, competitions, or strength and speed training.

In addition to improving overall physical performance, creatine helps reduce the breakdown of adenine nucleotides during intense activity, decreasing free radical formation and protecting against muscle acidosis.

All of this contributes to faster recovery, less muscle soreness, and greater capacity to maintain intense training on an ongoing basis.